To help you jump start your goals for 2018, I am sharing another free 7-day flexible meal plan including breakfast, lunch and dinner for the entire week as well as a shopping list! This also leaves room for you to add coffee, snacks, dessert, wine, etc.
To make it easy for you, we’ve included a more 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.
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.
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!
Skinnytaste Meal Plan (January 1-January 7)
MONDAY (1/1)
B: 2 Broccoli and Cheese Mini Egg Omelets (1) with an apple (0)
L: Fiesta Bean Salad (4)
D: Turmeric Roasted Cauliflower Soup (5) with Mediterranean Bean Salad (1) over spiralized cucumber (0)
Totals: Smart Points 11, Calories 941
TUESDAY (1/2)
B: Broccoli and Cheese Mini Egg Omelets (1) with an apple (0)
L: Fiesta Bean Salad (4)
D: Turkey Chili Taco Soup (3) with 2 tablespoons reduced fat cheese (1) and 1 ounce (about 18) baked tortilla chips (3)
Totals: Smart Points 12, Calories 980
WEDNESDAY (1/3)
B: 6 ounces nonfat Greek yogurt (2) topped with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: LEFTOVERS Turkey Chili Taco Soup (3) with 2 tablespoons reduced fat cheddar cheese (1)
D: Beef and Mushroom Ragu with Spaghetti Squash (4) with green salad and balsamic vinaigrette (3)*
Totals: Smart Points 17, Calories 938
THURSDAY (1/4)
B: 6 ounces nonfat Greek yogurt (2) topped with 1 sliced banana (0), 2 tablespoons chopped pecans (3), and 1 teaspoon honey (1)
L: LEFTOVERS Turkey Chili Taco Soup (3) with 2 tablespoons reduced fat cheddar cheese (1)
D: Baked or Air Fryer Chicken Parmesan (4) with Quick Spiralized Zucchini and Grape Tomatoes (1) (recipe x 2)
Totals: Smart Points 15, Calories 874
FRIDAY (1/5)
B: 2 hard-boiled eggs (4) with 1 medium grapefruit (0)
L: LEFTOVERS Baked or Air Fryer Chicken Parmesan (4) with ½ cup baby carrots (0)
D: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Soy Vinaigrette (4)
Totals: Smart Points 13, Calories 923
SATURDAY (1/6)
B: 4-Ingredient Flourless Banana Nut Pancakes (4) (recipe x 4) 1 tablespoon pure maple syrup (3) and an apple (0)
L: Tomato Tuna Melts (7) (recipe x 2) with ½ cup baby carrots (0)
D: DINNER OUT!
Totals: Smart Points 14, Calories 762
SUNDAY (1/7)
B: Berry Quinoa Breakfast Bowls (5) (recipe x 2)
L: Zesty Lime Shrimp and Avocado Salad (3)
D: Salisbury Steak Meatballs (5) with Creamy Cauliflower Puree (1) and Easy Garlic Broccolini (1)
Totals: Smart Points 15, Calories 812
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