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.
A few things I would like to share, to make sure you don’t miss new recipes or meal plans 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 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 (6/4)
B: Avocado Toast with Sunny Side Egg (4)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Best Skinny Eggplant Rollatini (5) with an arugula salad* (4)
Totals: Freestyle Points 18, Calories 822**
TUESDAY (6/5)
B: Avocado Toast with Sunny Side Egg (4)
L: LEFTOVER Best Skinny Eggplant Rollatini (5) with an arugula salad (4)
D: Easy Crock Pot Chicken and Black Bean Taco Salad (6)
Totals: Freestyle Points 19, Calories 858**
WEDNESDAY (6/6)
B: Skinny Green Monster Smoothie (7)
L: Mayo-less Tuna Macaroni Salad (6)
D: Chicken and Broccoli Stir-Fry (4) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 18, Calories 882**
THURSDAY (6/7)
B: 2 eggs (0) with 1 slice whole grain toast (3) and a grapefruit (0)
L: Mayo-less Tuna Macaroni Salad (6)
D: Turkey Cutlets with Parmesan Crust (3) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Points 13, Calories 859**
FRIDAY (6/8)
B: Skinny Green Monster Smoothie (7)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Broiled Salmon with Rosemary (0) with Potato and Broccoli Cakes (4)
Totals: Freestyle Points 15, Calories 940**
SATURDAY (6/9)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2 for 4 people)
L: Quinoa Chickpea and Avocado Salad (3)
D: DINNER OUT!
Totals: Freestyle Points 10, Calories 508**
SUNDAY (6/10)
B: Tomato and Zucchini Frittata (2) with an orange (0)
L: French Bread Pizza Caprese (7)
D: Grilled Rosemary Lamb Chops (6) with Grilled Corn Salad with Feta (3)
Totals: Freestyle Points 18, Calories 874**
*Arugula salad includes 7 ½ cups arugula, 2 ½ ounces shaved parmesan and 10 tablespoons balsamic vinaigrette. Serves 4 plus an extra serving for Tues lunch.
**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.
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