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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Nov 9-15)
As fall festivities start to kick into high gear, have no fear- I’ve got you covered! From a dish to share like my Fall Chicken Sheet Pan Dinner or this Turkey Chili Stuffed Acorn Squash for a smaller crowd, both are sure to please! Need an appetizer? This Autumn Whipped Ricotta Dip is sure to be a hit and can be made in advance. Don’t forget to end the night on a sweet note with these Pumpkin Cheesecake Shooters!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (11/9)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and a kiwi
L: Chicken Egg Roll Bowl
D: Tofu Green Curry with Vegetables with ¾ cup jasmine rice
Total Calories: 1,277*
TUESDAY (11/10)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and a kiwi
L: Chicken Egg Roll Bowl
D: Cilantro Lime Fish Tacos with Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,191*
WEDNESDAY (11/11)
B: Banana Nut Protein Oats
L: Chicken Egg Roll Bowl
D: Slow Cooker Beef Stew and Cornbread Muffins
Total Calories: 1,356*
THURSDAY (11/12)
B: Apple Chia Pudding with Peanut Butter
L: LEFTOVER Slow Cooker Beef Stew and Cornbread Muffins
D: Maple Dijon Sheet Pan Chicken
Total Calories: 1,260*
FRIDAY (11/13)
B: Apple Chia Pudding with Peanut Butter
L: LEFTOVER Slow Cooker Beef Stew and Cornbread Muffins
D: Shrimp and White Beans with Spinach and Feta and Roasted Cauliflower Rice with Garlic and Lemon (recipe x 2)
Total Calories: 1,296*
SATURDAY (11/14)
B: Tres Leches Overnight Oats (recipe x 2)
L: Kale Salad with Roasted Sweet Potatoes, Dried Cherries, Feta and Pepitas** (recipe x 2)
D: DINNER OUT
Total Calories: 626*
SUNDAY (11/15)
B: Bacon Egg and Avocado Breakfast Sandwich
L: LEFTOVER Kale Salad with Roasted Sweet Potatoes, Dried Cherries, Feta and Pepitas
D: Turkey Burgers with Apples and Gruyere with Crispy Oven Roasted Baby Potatoes and 1 ½ cups arugula with ½ teaspoon olive oil, a squeeze of lemon and a pinch of salt
Total Calories: 1,254*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Set aside ½ with dressing on the side for lunch Sunday.
Shopping list
Produce
- 2 medium kiwi
- 1 medium banana
- 1 medium PLUS 1 large apple (sweet varieties such as Gala or Fuji)
- 1 (12-ounce) container strawberries
- 1 medium Navel orange
- 5 medium limes
- 2 small lemons
- 2 small (5-ounce) Hass avocados
- 2 large heads garlic
- 2 large shallots
- 1 (3-inch) piece fresh ginger (or ginger paste)
- 2 small jalapenos
- 1 small red bell pepper
- 4 medium sweet potatoes
- 1 ½ pounds baby potatoes (any color)
- 2 medium Yukon Gold potatoes
- 1 bunch carrots (you need about 6 medium)
- 1 small bunch celery
- 2 heads baby bok choy
- 1 small head cauliflower (or 9 ounces pre-cut)
- 2 pounds riced cauliflower
- 1 small butternut squash (or 12 ounces pre-cut)
- ¾ pound yellow squash
- ¾ pounds Brussels sprouts
- 1 (4-ounce) package whole white mushrooms
- 1 small bunch scallions
- 1 package slaw mix (tri-color, broccoli slaw, etc.)
- ½ small head red cabbage or 1 small bag pre-shredded
- 2 large bunches Tuscan kale
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh rosemary (can sub dry in Turkey Burgers, if desired)
- 1 medium heirloom tomato
- 1 dry pint grape tomatoes or 2 medium vine-ripened
- 2 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground chicken
- 1 ½ pounds boneless, skinless chicken thighs
- 1 pound white fish fillets, such as flounder or tilapia
- 1 pound large peeled and deveined shrimp
- 1 (3-pound) boneless chuck roast
Condiments and Spices
- Extra virgin olive oil
- Coconut or avocado oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Maple syrup
- Vanilla extract
- Ground cinnamon
- Crushed red pepper flakes (optional, for Bagel Sandwiches and Sheet Pan Chicken)
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Reduced sodium soy sauce*
Sesame oil - Mirin (Chinese rice wine) or dry sherry
- Apple cider vinegar
- Dijon mustard
- Fish sauce (optional, for Green Curry)
- Green curry paste
- Sriracha sauce (optional, for Green Curry)
- Bay leaves
- Cumin
- Oregano
- Red wine vinegar
- Garlic powder
- Onion powder
- Parsley
- Balsamic vinegar
- Honey
- Italian seasoning
Dairy & Misc. Refrigerated Items
- 1 (14-ounce) package extra-firm tofu
- 1 tube lemongrass paste, such as Garden Gourmet
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 pint nonfat milk, unsweetened almond milk or milk of your choice
- 1 container light whipped topping
- 1 small package feta cheese
- 1 package sliced or bag shredded gruyere cheese
- 1 small wedge fresh Pecorino Romano or Parmesan cheese
Grains*
- 1 package plain panko breadcrumbs
- 1 small loaf sliced whole grain bread
- 1 small package white corn tortillas
- 1 small package quick oats or protein oats
- 1 medium package unbleached, all-purpose flour
- 1 small package coarse yellow cornmeal
- 1 small bag dry jasmine rice (or 5 cups pre-cooked)
Canned and Jarred
- 1 (15-ounce) can no salt added cannellini beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans (I like Goya)
- 1 (14-ounce) can light coconut milk
- 1 small can light evaporated milk (can sub 2 tablespoons fresh 2% milk in Overnight Oats, if desired)
- 1 small can sweetened condensed milk
- 1 small jar natural unsweetened creamy peanut butter
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton low sodium beef broth
- 1 (14-ounce) can low sodium chicken broth
Frozen
- 1 small bag peas
- 1 small bag corn kernels
Misc. Dry Goods
- 1 (11-ounce) liquid Orgain vanilla protein shake
- 1 (14-ounce) Fairlife vanilla protein shake
- Monk fruit sweetener (optional, for Overnight Oats)
- 1 small package chia seeds
- 1 small package coconut flakes
- 1 small package granulated sugar
- Baking powder
- 1 small package walnut halves (if buying from bulk bin, you need 1 tablespoon)
- 1 small package pepitas (shelled pumpkin seeds. If buying from bulk bin, you need ½ cup)
- 1 small package dried cherries (if buying from bulk bin, you need 2/3 cup)
*You can buy gluten free, if desired
