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A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.
Hope everyone has a great weekend! Enjoy the new meal plan for the week!
If you’re new to my meal plans, I’ve been sharing free, 7-day flexible healthy meal plans (you can see my previousmeal planshere) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.
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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. I’m loving all the ideas everyone’s sharing!
PS – If you want to make your own meal plan, you can search for recipes by course in the index.
THE DETAILS:
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’splentyof wiggle room for co*cktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY(4/9)
B:2 hard boiled eggs (0) and a pink grapefruit (0)
L: Easy Shredded Harissa Chicken(2) with 1 cup cubed cucumbers (0), ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: Carrot Ginger Soup (3) withQuinoa and Spinach Patties* (5)
Totals:Freestyle Points 12 , Calories 862*
TUESDAY(4/10)
B:½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0), ½ cup sliced strawberries (0) and 2 tablespoons sliced almonds (2)
L:Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0), ½ a whole wheat pita (2) andSkinny Tzatziki (0)
D: Grilled Shrimp Tostadas (4) with Quick Mexican Brown Rice (5)
Totals:Totals: Freestyle Points 19, Calories 998*
WEDNESDAY(4/11)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L:Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0), ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: General Tso’s Chicken (5) with 1 cup cauliflower “rice” (0)
Totals:Freestyle Points 13, Calories 882*
THURSDAY(4/12)
B: 2 hard boiled eggs (0) and an orange (0)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0), ½ a whole wheat pita (2) andSkinny Tzatziki (0)
D: Orecchiette Pasta with Chicken Sausage and Broccoli(8) with an arugula salad** (4
Totals:Freestyle Points 16, Calories 870*
FRIDAY(4/13)
B:1 banana (0) with 2 tablespoons peanut butter (6)
L:Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Grilled Garlic Dijon Herb Salmon (1) with Houston’s Couscous (7)
Totals:Freestyle Points 17, Calories 1,056*
SATURDAY(4/14)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and ½ a grapefruit (0)
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)
D:DINNER OUT!
Totals:Freestyle Points 14, Calories 537*
SUNDAY(4/15)
B: Gluten-Free Lightened Up Banana Bread (4) with 1 cup chopped strawberries (0)
L: BBQ Chicken Salad (2) (recipe x 2) and an apple (0)
D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals:Freestyle Points 16, Calories 873*
*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.
**Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette
Shopping List:
Produce
- 1 small and 2 large cucumbers
- 1 (1-pound) bag baby carrots
- 5 apples (any variety)
- 3 pink grapefruit
- 9bananas (8 very ripe)
- 1½ pounds fresh asparagus
- 1 pound broccoli florets
- 2(1-pound)containers fresh strawberries
- 2 jalapenos(1 is optional for Adobo)
- 1 medium (5-ounce) Hass avocado
- 1 small bunch/container fresh chives
- 1 large head Romaine lettuce
- 2 ears of corn
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 large container/bag baby arugula
- 1 pint grape tomatoes
- 1 bunch radishes
- 1 small bunch/container fresh mint
- 1largeand 2 smallheads garlic
- 1 large white onion
- 2smalllemons
- 1 large bunch scallions
- 1 (2-inch) piece fresh ginger
- 1 orange
- 1 small bunch/container fresh dill
- 1 lime
- 1 large head cauliflower (or 4 cups “riced”)
- 3 plum tomatoes
- 4 small vine-ripened tomatoes
- 1smallred onion
- 1 small white onion
Meat, Poultry and Fish
- 3 pounds (6) boneless, skinless chicken breasts
- 1 ½ pounds (4) wild salmon fillets
- 1 small package center-cut bacon
- 1 (14-ounce) package Italian chicken sausage
- ¾ pound peeled and deveined jumbo shrimp
- 2 pounds (8)chicken drumsticks
Grains
- 1 small packagewhole wheat pitabread*
- 1 small package dryquinoa
- 1 small containerplain breadcrumbs*
- 1 packagetostada shells
- 1 bag dry brown rice
- 1 small container quick oats*
- 1 (12-ounce) package orecchiette pasta*
- 1 small package dry whole wheat couscous*
- 1 small package gluten-free flour (can sub all-purpose, if desired)
- 1 small package all purpose flour*
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get aMistooil mister)
- Kosher salt (I likeDiamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Cumin
- Garlicpowder
- Smoked paprika
- Cayenne pepper
- Reduced sodium soy sauce
- Sriracha sauce
- Hoisin
- Toasted sesame oil
- Sesame seeds
- Light balsamic vinaigrette(or make your own with ingredients in list)
- Dijon mustard
- Red wine vinegar
- Herbs de Provence
- Bageltoppingssuch aseverything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes(optional)
- Vanilla extract
- Reduced sodium Montreal Chicken Seasoning
- BBQsauce
- Apple cider vinegar
- Bay leaves
- Onion powder
- White balsamic vinegar
- Light mayonnaise
Dairy & Misc. Refrigerated Items
- 118-packlarge eggs
- 1 small box butter
- 1 small wedge Parmesan cheese
- 1 (8-ounce) bottle skim milk
- 1 small container reduced fat sour cream
- 1 small container light cream cheese
- 1 pint1% low fat buttermilk
- 1 (17.5-ounce) and 1 (6-ounce) container nonfat plain Greek yogurt
Frozen
- 1 small bag/box chopped spinach
Canned and Jarred
- 1 jarmild Harissa sauce (I likeMina)
- 1 small jar salsa verde
- 1 (16-ounce) can fat free refried beans (I love Trader Joe’s)
- 1 (6-ounce) can or (4.6-ounce) tube tomato paste
- 1 small jar peanut butter
- 1 small jar unsweetened apple sauce
- 1 (32-ounce) boxreduced-sodium vegetable broth
- 1 (14.5-ounce) can reduced sodium chicken broth
Misc. Dry Goods
- 1 large bag chopped pecans or walnuts(you need about 1 cup)
- Cornstarch
- 1 small bag/box light brown sugar
- 1 small container raisins (you need ½ cup)
- 1 small bag sliced almonds
- Baking powder
- Baking soda
*You can sub gluten-free, if desired
