A flexible and free 7-day weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7-Day Healthy Meal Plan (April 17-23)
Looking for quick meal ideas? Try my Tuna Sandwich with Avocado or my Salmon and Air Fryer Fish Sandwich. Want to prepare your meals? Check out my Honey Broccoli Chicken Sriracha Meal Prep Bowls and Tofu Poke Bowl. What’s your favourite?
With soaring grocery prices, many of us are having to adapt, cut back and/or get more creative with our meals. One of the absolute BEST ways to stick to a budget and maintain healthy eating habits is to PLAN MEALS. You can get more budget-friendly 5-day meal plans by signing up for Relish+ (get a 14-day free trial here!)
Lean Taste Ultimate Meal Planner
Get the ultimate Skinnytaste meal planner! The 52-week spiral-bound meal planner includes weekly meal-planning charts that you can tear off and put on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes and to-do lists. detachable groceries. I love starting my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you will like it as much as I do!
Buy the Skinnytaste Meal Planner here:
Note on WW Points
If you follow Weight Watchers, all recipes here have been updated to reflect the new weightwatchers program, with dots displayed below the recipe title. THE ww button in the recipe card takes you to the The Weight Watchers website where you can see the recipe generator used to determine these points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About the meal plan
If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide, along with lots of leeway for you to add more food, coffee, drinks, fruits, snacks, dessert, wine, etc. or swap recipes for your favorite meals, you can search for recipes by dish in the index. Depending on your goals, aim for at least 1500 calories* per day. There is no one size fits all, it will depend on your goals, age, weight, etc.
There’s also an accurate and organized grocery list that will make grocery shopping so much easier and much less stressful. Save money and time. You’ll dine out less often, waste less food, and have everything you need on hand to help you stay on track.
Finally, if you are sure Facebook join my Skinnytaste Facebook Community where everyone shares photos of recipes they cook, you can join here. I love all the ideas that everyone shares! If you want to get on the broadcast listyou can subscribe here so you never miss a meal plan!
Meal plan:
Breakfast and lunch Monday through Friday are designed to serve 1 person while dinner and all meals 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 prepare all the meals in the plan.
MONDAY (04/17)
B: Overnight oats
L: Tuna sandwich with avocado and 8 baby carrots
D: Gochujang Spicy Tofu Bowls (recipe x 2)
Total Calories: 984*
TUESDAY (04/18)
B: Overnight oats
L: Tuna sandwich with avocado and 8 baby carrots
D: Slow Cooker Chicken Tacos with Cilantro-Lime Cauliflower Rice
Total Calories: 1,046*
WEDNESDAY (04/19)
B: Cottage Cheese Scrambled Eggs (½ recipe) with 1 ounce avocado and an orange
L: Tuna sandwich with avocado and 8 baby carrots
D: Sloppy Joe on whole wheat bread with a green salad**
Total Calories: 915*
THURSDAY (20/04)
B: Cottage Cheese Scrambled Eggs (½ recipe) with 1 ounce avocado and an orange
L: LEFTOVER Sloppy Joe Recipe on Whole Wheat Bread with a Green Salad
D: Pan roasted potatoes, sausages and peppers
Total Calories: 965*
FRIDAY (04/21)
B: Green smoothie bowl
L: LEFTOVER Sloppy Joe on a Whole Wheat Bun with a Green Salad
D: Gochujang-glazed salmon with ¾ cup brown rice and wilted baby spinach in garlic and oil
Total calories: 1,195*
SATURDAY (22/04)
B: Asparagus frittata with 1 cup mixed berries
L: Chicken and lentil soup with a whole grain roll
D: DINNER
Total Calories: 680*
SUNDAY (23/04)
B: Banana Nut Protein Oats (recipe x 4)
L: LEFTOVER Chicken and Lentil Soup with a Whole Grain Roll
D: The Best Turkey Meatloaf and Roasted Garlic Cauliflower
Total calories: 1,130*
*This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I left you plenty of wiggle room to add more food like coffee, drinks, fruits, snacks, desserts, wine, etc.
**The green salad includes 9 cups mesclun, 3 green onions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and 6 tablespoons of light vinaigrette. Reserve 2 portions (with the vinaigrette on the side) for Thursday/Friday noon.
Shopping list
Produce
- 7 medium bananas
- 1 container (12 ounces) fresh strawberries
- 1 pint fresh dried blueberries
- 1 container (6 ounces) fresh raspberries
- 1 container (6 ounces) fresh blackberries
- 2 small mangoes (dice and freeze 1 cup)
- 3 medium limes
- 2 medium oranges (any variety)
- 1 medium (6 ounces) PLUS 1 large (7 ounces) Hass avocado
- 2 medium garlic heads
- 1 large shallot
- 1 (2 inch) piece of fresh ginger
- 1 small package alfalfa or broccoli sprouts
- 4 ounces of mushrooms
- 1 ½ pounds (3 large) russet or new potatoes
- 2 medium heads of cauliflower
- ½ pound of asparagus
- 1 small cucumber
- 1 medium PLUS 1 large red bell pepper
- 1 small bunch of celery
- 1 small PLUS 2 large carrots
- 1 bag (1 pound) baby carrots
- 1 small bag of tricolor coleslaw
- ½ small head purple cabbage (can fit 1 cup chopped romaine in chicken tacos, if desired)
- 2 medium bunches of green onions
- 1 (1 lb) PLUS 1 (5 oz) bag/fresh clamshell spinach
- 1 bag (10 ounces) mixed clamshell greens
- 1 small head of romaine lettuce
- 1 large bunch of fresh coriander
- 1 small bunch/can of fresh thyme
- 2 medium PLUS 1 large tomato
- 1 small red onion
- 3 small yellow onions PLUS 2 medium
Meat, poultry and fish
- 1 ½ pounds boneless, skinless chicken breasts
- ¾ pound boneless, skinless chicken thighs
- 1 1/3 pounds 93% or 99% lean ground turkey
- 1 ¼ pounds 93% lean ground beef sirloin
- 1 pound Italian chicken sausage
- 1 pound (4) wild salmon fillets
Cereals*
- 1 small packet of quick oats
- 1 sliced bread roll whole grain or sourdough bread
- 1 package whole wheat hamburger buns
- 1 package of whole grain bread rolls
- 1 medium package corn tortillas (you need 12)
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 package seasoned white or whole wheat breadcrumbs (I like 4C)
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 mill (or fresh peppercorns)
- Cinnamon
- Light mayonnaise
- Red wine vinegar
- Gochujang
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Toasted sesame oil
- Black sesame seeds
- Dear
- adobo seasoning
- garlic powder
- Cumin
- Steak seasoning or seasoned salt
- Worcestershire sauce
- Light vinaigrette (or make your own with ingredients from the list)
- Rosemary (can add 1 tsp oregano to roast potatoes, sausages and peppers, if desired)
- Mirin
- Oregano
- Ground Annatto or Spanish Paprika
- Maple syrup
- Ketchup
- Marjoram
Dairy products and miscellaneous Refrigerated items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 2 packages (14 ounces) extra firm tofu
- 1 container (6 ounces) 2% cottage cheese (I like good culture)
- 1 container (6 ounces) plain yogurt
- 1 small bottle of non-dairy protein milk (such as Ripple. Holds ¼ cup of any milk you like for
- smoothie bowl, if desired)
- 1 bottle (8 ounces) unsweetened almond milk
- 1 small box of butter
- 1 small piece of fresh Pecorino Romano cheese
- 1 small piece of Asiago cheese
- 1 small block or bag of grated part-skim Swiss cheese
Canned and jarred
- 1 can (5 ounces) albacore or light tuna chunks in water
- 1 small tub mild or medium chunky salsa
- 1 can (15 ounces) chickpeas
- 1 can (4 ounces) or tube of tomato paste (4.5 ounces)
- 1 can (29 ounces) tomato sauce
- 1 jar Better than Bouillon Chicken Base
Miscellaneous Dried Products
- 1 small packet of chia seeds (if buying in bulk, you need 1 tablespoon)
- 1 small package pecan halves (if buying in bulk, you need 2 tbsp)
- 1 small package of nuts (if buying in bulk, you need about ¼ cup)
- 1 small package unsweetened coconut flakes (if buying in bulk, you need 2 tbsp)
- 1 small packet of granulated sugar
- 1 small packet monk fruit or stevia sweetener (may contain honey or maple syrup overnight
- oats, if desired)
- 1 package (1 pound) dried green lentils
- 4 cartons (11 ounces) Liquid Vanilla Protein Shake (I like Orgain)
*You can buy gluten-free, if you wish