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.
Good news for those of you asking, The Skinnytaste Meal Planner is back in stock. There was a misprint on the previous so we had to go back to the printer. It should be all fixed now!
If you’re new to my meal plans, I’ve been sharing 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. 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 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!
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’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 (4/30)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Cilantro Chicken Salad (1) in a half a small (2 ounces) avocado (3)
D: Zucchini Casserole (2) and a hearty green salad (2)* with Buttermilk Ranch Dressing (1)
Totals: Freestyle Points 16, Calories 857**
TUESDAY (5/1)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: LEFTOVER Zucchini Casserole (2) and a hearty green salad (2) with Buttermilk Ranch Dressing (1)
D: Turkey Stuffed Peppers (5) with a simple green salad (2)***
Totals: Freestyle Points 19, Calories 883**
WEDNESDAY (5/2)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Turkey Stuffed Peppers (5) with a simple green salad (2)
D: BBQ Shrimp Skewers (1) with grilled corn on the cob (0) and 1 teaspoon butter (2)
Totals: Freestyle Points 17, Calories 807**
THURSDAY (5/3)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Turkey Stuffed Peppers (5) with 10 carrot sticks (0) and LEFTOVER Buttermilk Ranch Dressing (1)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 18, Calories 842**
FRIDAY (5/4)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chickpea Egg Salad (2) with an apple (0)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4)
Totals: Freestyle Points 15, Calories 917**
SATURDAY (5/5)
B: Avena-Healthy Oatmeal Shake (4)
L: Light Spinach and Feta Frittata (2) with 10 carrots sticks (0) and LEFTOVER Buttermilk Ranch Dressing (1)
D: DINNER OUT!
Totals: Freestyle Points 7, Calories 353**
SUNDAY (5/6)
B: PB & J Healthy Oatmeal Cookies (2) and fruit salad (0)#
L: LEFTOVER Chickpea Egg Salad (2) with an apple (0)
D: Asian Lettuce Wrap Chicken Chopped Salad (8)
Totals: Freestyle Points 13, Calories 985**
*Green salad (per serving) includes: 2 cups romaine, ¼ cup each: carrots, tomatoes, cucumber, chickpeas, ½ a scallion and 2 tablespoons sliced almonds.
**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.
***Simple salad (per serving) includes 1 ½ cups mixed greens with ½ tablespoon olive oil and 1 teaspoon apple cider vinegar
#Fruit salad (per serving) includes ½ an apple and ¼ cup each: strawberries, blueberries and cantaloupe
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