posted January 25, 2020 by Gina
A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
Meal Plan
So did your favorite team make it to the Super Bowl? Honestly, I am not much of a football fan, but I love a good party- tailgate or otherwise! While I have a some great choices already on the plan for Sunday, make sure you check out all the Super Bowl recipes here. Which is your favorite?
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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 WW Blue SP 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 (1/27)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Italian Chopped Salad (8B 8G 8P)
D: Crock Pot Creamy Tomato Soup * (5B 7G 5P) with 2 Easy Garlic Knots (4B 6G 4P)
Totals: Freestyle™ SP 17B 25G 17P, Calories 862**
TUESDAY (1/28)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Italian Chopped Salad (8B 8G 8P)
D: Chicken Chimichangas (6B 8G 7P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: Freestyle™ SP 15B 23G 16P, Calories 1,016**
WEDNESDAY (1/29)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P)
D: Kielbasa Veggie Sheet Pan Dinner (6B 6G 6P)
Totals: Freestyle™ SP 13B 16G 11P, Calories 803**
THURSDAY (1/30)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P)
D: Easy Wonton Soup (3B 3G 3P) with Spicy California Shrimp Stack (5B 5G 3P)
Totals: Freestyle™ SP 15B 18G 11P, Calories 894**
FRIDAY (1/31)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P)
D: Salmon Avocado Salad (5B 8G 5P)
Totals: Freestyle™ SP 12B 21G 12P, Calories 876**
SATURDAY (2/1)
B: Easy Bagel Recipe (3B 4G 3P) with 1 egg (0B 2G 0P), 2 strips bacon (2B 2G 2P), and an orange (0B 0G 0P)
L: Chicken and Shrimp Laap (4B 4G 3P)
D: DINNER OUT!
Totals: Freestyle™ SP 9B 12G 8P, Calories 566**
SUNDAY (2/2)
B: Asparagus-Pancetta Potato Hash (4B 6G 2P)
L: Buffalo Chicken Dip (2B 3G 2P) and Hot Mexican Layer Dip (4B 4G 4P) with 15 baked tortilla chips (4B 4G 4P)
D: Slow Cooker Pork Carnitas (3B 3G 3P) with Best Guacamole (3B 4G 3P) and 2 corn tortillas (3B 3G 3P)
Totals: Freestyle™ SP 23B 27G 21P, Calories 1,026**
*Freeze any leftover you/your family won’t eat.
**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.
Shopping List
Produce
- 2 medium pears (any variety)
- 5 medium oranges
- 5 medium limes
- 1 medium lemon
- 1 small banana
- 1 dry pint fresh blueberries
- 4 baby bok choy
- 2 medium heads garlic
- 1 small and 1 large shallot
- 1 pound Yukon gold potatoes
- 1 (1-inch) piece fresh ginger
- 1 large English cucumber
- 6 large Hass avocados
- 1 ½ pounds asparagus
- 4 ounces shiitake mushrooms
- 1 small bunch celery
- 1 small bunch carrots
- 2 medium bunches scallions
- 1 large bunch cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh dill (can sub 2 tablespoons basil or parsley in Chicken Salad, if desired)
- 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)
- 1 small bunch fresh Italian
- ½ head red cabbage
- 1 head butter lettuce
- 2 large heads Romaine lettuce
- 2 dry pints cherry or grape tomatoes
- 1 medium and 1 large vine-ripened tomatoes
- 1 small red bell pepper
- 1 large orange bell pepper
- 1 small red onion
- 1 large yellow onion
Meat, Poultry and Fish
- 1 ounce sliced genoa salami
- 1 package turkey kielbasa (you need 14 ounces)
- 1 pound ground chicken
- 1 package center-cut bacon
- 2 ounces pancetta (can sub bacon in Asparagus-Pancetta Hash, if desired)
- ½ pound raw large peeled and deveined shrimp
- ½ pound cooked large peeled and deveined shrimp (can sub an extra ½ pound raw and cook yourself, if desired)
- 2 rotisserie chickens (can buy 1 rotisserie and sub an extra pound raw breasts and cook those for Chimichangas, if desired)
- 1 pound (4) wild salmon fillets
- 1 pound (2) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 2 1/2 pounds trimmed, boneless pork shoulder blade roast
Grains*
- 1 package low-carb whole wheat tortillas (such as La Tortilla Factory)
- 1 package quick oats
- 1 small package dry brown rice (or 1 1/3 cup cooked)
- 1 package unbleached all-purpose or white whole wheat flour
- 1 package baked tortilla chips
- 1 large package corn tortillas
Condiments and Spices
- Extra virgin olive oil
- Canola or vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Red wine vinegar
- Bay leaves
- Cumin
- Oregano
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- Cinnamon
- Chili powder
- Garlic powder
- Paprika
- Regular or reduced sodium soy sauce*
- Sesame oil
- Rice vinegar
- Furikake (such as Eden Shake, or can sub sesame seeds)
- Mayonnaise
- Honey
- Sriracha sauce
- Dijon mustard
- Dried parsley
- Apple cider vinegar (I like Braggs)
- Asian fish sauce
- Cayenne pepper
- Frank’s RedHot Sauce
- White vinegar
- Thyme
- Smoked paprika
- Sazon
- Adobo seasoning
- Bagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Italian seasoning
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 box regular or unsalted butter
- 1 (8-ounce) box reduced fat cream cheese
- 1 (32-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)
- 1 (8-ounce) tub sour cream
- 1 (8-ounce) tub fat-free sour cream
- 1 small package blue cheese
- 1 small package cotija cheese
- 1 small wedge Pecorino Romano cheese (can sub 1/3 cup Parmesan in Tomato Soup, if desired)
- 1 small wedge Parmesan cheese
- 1 (8-ounce) bag reduced fat shredded Mexican cheese blend (I like Sargento)
- 1 (8-ounce) bag part-skim shredded mozzarella cheese
- 1 small block pepper Jack cheese
- 1 (8-ounce) container unsweetened almond milk
- 1 pint 2% milk
Frozen
- 1 package mini wontons (I like Trader Joe’s Chicken Cilantro)
Canned and Jarred
- 2 (4-ounce) cans diced green chilies
- 1 (28-ounce) can whole plum tomatoes in juice
- 1 (15-ounce) can refried beans
- 1 (15-ounce) can black beans
- 1 small jar medium salsa
- 1 small jar/can chipotle peppers in adobo
- 1 small jar roasted red peppers in water
- 2 (32-ounce) cartons low sodium chicken broth
- 1 (32-ounce) carton reduced sodium chicken broth
Misc. Dry Goods
- Baking powder
- 1 small package chia seeds (if buying from bulk bin, you need 1 ½ tablespoons)
- 1 small package coconut flour (if buying from bulk bin, you need 1 teaspoon)
- 1 small bag chopped pecans or walnuts
*You can buy gluten free, if desired
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