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 (April 27-May 3)
Fresh herbs can add big flavor while delivering major health perks. They’re low in calories but rich in antioxidants and vitamins that help fight inflammation and support immunity, heart health, and digestion. Standouts include basil (anti-inflammatory) Thai Basil Chicken, rosemary (supports memory) Whole Roasted Chicken with Lemon and Rosemary, and parsley (nutrient-rich) Lemon-Parsley Foil Packet Potatoes.
Many herbs are easy-to-grow like mint, basil, chives, oregano, thyme, and parsley. These herbs are hardy and do well in pots or garden beds—just give them full sun, well-drained soil, and harvest often to keep them thriving. Having fresh herbs on hand can enhance your favorite dishes!
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 (4/27)
B: Mushroom-Spinach Scrambled Eggs with an orange
L: Pan Bagnat (½ recipe) with 8 baby carrots
D: White Bean Scampi with Linguine
Total Calories: 1,240*
TUESDAY (4/28)
B: Mushroom-Spinach Scrambled Eggs with an orange
L: Pan Bagnat with 8 baby carrots
D: Madison’s Favorite Beef Tacos with Quick and Delicioso Cuban Style Black Beans (recipe x 2)
Total Calories: 1,165*
WEDNESDAY (4/29)
B: Greek Yogurt with Berries, Nuts and Honey
L: Pan Bagnat with 8 baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos with Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,082*
THURSDAY (4/30)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Chicken and Dumplings with Leeks, Mushrooms and Peas with Honey Glazed Carrots
Total Calories: 1141*
FRIDAY (5/1)
B: Peanut Butter Breakfast Oatmeal Bowl
L: LEFTOVER Chicken and Dumplings with Leeks, Mushrooms and Peas with Honey Glazed Carrots
D: Shrimp Stir Fry**
Total Calories: 1,218*
SATURDAY (5/2)
B: ⅛ Healthy Breakfast Casserole with Spinach and Feta
L: Thai Fried Rice
D: DINNER OUT
Total Calories: 791*
SUNDAY (5/3)
B: LEFTOVER Healthy Breakfast Casserole with Spinach and Feta
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with an apple
D: Grilled Jerk Chicken with Mango Avocado Salsa with Homemade Rice Pilaf and Grilled Asparagus
Total Calories: 1,280*
*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.
**Make an extra 2 cups rice for lunch Saturday
Shopping list
Produce
- 2 medium oranges (any variety)
- 5 medium apples (any variety)
- 1 medium banana
- 1 (5-ounce) container fresh raspberries
- 1 (5-ounce) container fresh blueberries
- 1 large mango
- 2 medium lemons
- 2 medium limes
- 1 medium (6-ounce) Hass avocado
- 2 medium heads garlic
- 3 medium shallots
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeno
- 2 or 3 Thai chili peppers (optional, for Thai Fried Rice)
- 1 small PLUS 1 large red bell pepper
- 1 (8-ounce) container sliced mushrooms
- 5 ounces baby bella mushrooms
- 1 Persian (mini) cucumber
- 1 ½ pounds asparagus
- 2 pounds carrots
- 1 small bag baby carrots
- 1 small package fresh peas (can buy frozen, if desired)
- 1 small bunch leeks
- 1 large bunch scallions (you need 9)
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh thyme (can sub dry in Honey Carrots, if desired)
- 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 large head Iceberg lettuce
- 1 small head Romaine lettuce (can sub 2 cups Iceberg in Tacos, if desired)
- 5 medium plum tomatoes
- 5 medium vine-ripened tomatoes
- 1 (10-ounce) container cherry tomatoes
- 1 small red onion
- 1 small PLUS 1 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 pound organic sliced deli chicken or turkey breast
- 1 package center-cut bacon
- 3 pounds (16) boneless, skinless chicken thighs
- 1 ¾ pounds large peeled and deveined shrimp
- 2 pounds 93% lean ground beef
Condiments and Spices
- Extra virgin olive 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)
- Honey
- Red wine vinegar
- Dijon mustard
- Mayonnaise
- Regular or reduced sodium soy sauce*
- Balsamic vinegar
- Fish sauce
- Crushed red pepper flakes
- Cumin
- Chili powder
- Paprika
- Oregano
- Bay leaves
- Rice vinegar
- Sriracha sauce (optional, for Shrimp Stir Fry)
- Toasted sesame seeds
- Jerk seasoning (I use Walkerswood Mild)
Dairy & Misc. Refrigerated Items
- 3 dozen large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container nonfat plain yogurt (NOT Greek)
- 1 small box butter
- 1 (8-ounce) bag shredded cheddar cheese
- 1 pint 2% milk
- 1 (8-ounce) container heavy cream
- 12 ounces Feta cheese
- 1 small wedge fresh Parmesan cheese (optional, for serving with White Bean Scampi)
Grains*
- 1 package angel hair spaghetti
- 1 package whole wheat linguine (I love Delallo)
- 1 package 10-minute instant brown rice (such as Uncle Ben’s)
- 1 large package crunchy corn taco shells (you need 16)
- 1 (7-ounce) loaf French or ciabatta breat
- 1 small package quick or old fashioned oats
- 1 small package self-rising flour
Canned and Jarred
- 1 (32-ounce) carton chicken broth
- 1 (32-ounce) carton low sodium chicken broth
- 2 (15-ounce) cans cannellini or navy beans
- 2 (15-ounce) cans black beans
- 1 (8-ounce) can tomato sauce
- 1 small jar creamy peanut butter
- 1 (5-ounce) can tuna in water
- 1 small jar pitted olives (your choice)
- 1 small jar capers
- 1 small can/jar anchovy fillets (optional)
Misc. Dry Goods
- 1 small package walnut halves (if buying from bulk bin, you need 2 tablespoons)
- 1 small package almonds (if buying from bulk bin, you need about 2 tablespoons)
- 1 small package chia seeds
- 1 bottle dry white wine
- 1 jar Better than Bouillon chicken flavor
- 1 small package brown sugar
- Cornstarch
Non-Food Items
*You can buy gluten free, if desired
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