A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
Hope everyone’s enjoying the summer! I have friends visiting from out of town, so we’ve been soaking in the beach and ocean as much as we can! Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!
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. You should aim for around 1500 calories* per 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 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!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’s plenty of wiggle room for cocktails, 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 (7/16) B: Avocado Toast Egg-in-a-Hole (4) L: Antipasto Salad (6) D: Creamy Corn Soup with Queso Fresco and Cilantro (7) and a green salad (2)* Totals: Freestyle Points 19, Calories 815**
TUESDAY (7/10) B: Avocado Toast Egg-in-a-Hole (4) L: LEFTOVER Creamy Corn Soup with Queso Fresco and Cilantro (7) D: Scallop Tostadas (7) (Recipe x 2) with Quick and Delicioso Cuban Style Black Beans (1) Totals: Freestyle Points 19, Calories 896**
WEDNESDAY (7/11) B: 6 ounces nonfat plain Greek yogurt (0) with sliced peach (0), 2 tablespoons chopped walnuts (3) and 1 teaspoon honey (1) L: LEFTOVER Creamy Corn Soup with Queso Fresco and Cilantro (7) D: Sheetpan Italian Chicken and Veggie Dinner (8) Totals: Freestyle Points 19, Calories 962**
THURSDAY (7/12) B: 2 scrambled eggs (0), 1 piece toast (3) and a plum (0 L: Italian Chopped Salad (8) D: Grilled Hawaiian Teriyaki Burger (½ recipe) (7) with Quick Cabbage Slaw (2) Totals: Freestyle Points 21, Calories 993**
FRIDAY (7/13) B: 6 ounces nonfat plain Greek yogurt (0) with sliced peach (0), 2 tablespoons chopped walnuts (3) and 1 teaspoon honey (1) L: Italian Chopped Salad (8) D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) (Recipe x 2) with Easy Garlic Broccolini (1) and 2 ounces multigrain baguette (3) Totals: Freestyle Points 18, Calories 991**
SATURDAY (7/14) B: Eggs and Tomato Breakfast Melt (3) with fruit salad*** (0) L: Mexican Shrimp Cobb Salad (3) D: DINNER OUT! Totals: Freestyle Points 6, Calories 523**
SUNDAY (7/15) B: Chocolate Zucchini Bread (7) with LEFTOVER fruit salad (0) L: Loaded “Nacho” Chicken Tostada (5) D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7) with Roasted Parmesan Green Beans (1) Totals: Freestyle Points 20, Calories 875**
*Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber and light vinaigrette
**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.
***Fruit salad includes 2 peaches, 1 pound sliced strawberries, 2 mangos, 6 ounces blueberries