Free 7-Day Flexible Weight Loss Meal Plan that includes breakfast, lunch, and dinner meal ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Meal Plan (December 8-14)
As the temperatures drop, my craving for warm, easy meals increases! Soups and chilis are perfect for this time of year, and many of them can be made in the slow cooker (ready when you’re at the end of the day) or in the Instant Pot (if you’re short on time)! This easy Spicy Beef and Lasagna Soup is a fan favorite—and my favorite! There’s nothing like coming home to a warm plate of something delicious – especially when the hard work happened hours ago! Let these simple, satisfying recipes help make your chilly evenings a little more cozy.
If you’re new to my meal plans, I’ve shared my free flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to serve as a guide, along with… Lots of room to maneuver For you Add more foodOr coffee, drinks, fruits, snacks, dessert, wine, etc. Or replace recipes with meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all, and this will vary depending on your goals, age, weight, etc.
There is also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. Saves you money and time. You’ll eat out less, waste less food, and have everything you need on hand to help you stay on track.
Finally, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make, you can join here. I love all the ideas everyone shares! If you would like to join the email list, you can sign up here so you never miss a meal plan!
The Ultimate Skinnytaste Meal Planner
Get the ultimate meal planner from Skinnytaste! The 52-week spiral meal planner contains weekly meal planning grids that you can tear out and place on your refrigerator if you wish, a 12-week meal plan, 30 (15 new recipes), and tear-out grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you love this as much as I do!
Purchase the Skinnytaste Meal Planner here:
With grocery prices on the rise, many of us are having to adapt, cut back, and/or get more creative with our meals. One of the absolute best ways to stay within budget and maintain healthy eating habits is a meal plan. You can get more budget-friendly 5-day meal plans by subscribing to Relish+ (get your free 14-day trial here!)
Meal plan:
Breakfasts and lunches Monday through Friday are designed to serve one person, while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all meals according to plan.
Monday (8/12)
B: Breakfast with stuffed peppers
L: Chicken wrap sandwich with lettuce and apple
D: Butternut squash cheddar soup with 2 ounces multigrain baguette and fall salad with pears and pears.
Gorgonzola*
Total calories: 1,109**
Tuesday (12/9)
B: Breakfast with stuffed peppers
L: Cheddar, butternut squash soup with 2 ounces multigrain baguette and fall salad with pear and gorgonzola
D: Ground Turkey Tacos with the Best Guacamole, Cilantro, and Lime Cauliflower Rice
Total calories: 1,294**
Wednesday (12/10)
B: Breakfast with stuffed peppers
L: Cheddar, butternut squash soup with 2 ounces multigrain baguette and fall salad with pear and gorgonzola
D: Braised Korean beef with 1/2 cup white rice and roasted broccoli
Total calories: 1,306**
Thursday (12/11)
B: Breakfast with stuffed peppers
For: Leftover Korean beef in slow cooker with 3/4 cup white rice
D: Chicken Parmesan (½ recipe) with 1 cup whole-wheat pasta and garlic broccolini
Total calories: 1,094**
Friday (12/12)
B: Greek cheese bowl
For: Leftover Korean beef in slow cooker with 3/4 cup white rice
D: Shrimp sagnacchi with 1 cup whole wheat orzo
Total calories: 1,123**
Saturday (12/13)
B: Instant baked oatmeal
L: Chicken and lentil soup in the slow cooker
D: Dinner out
Total calories: 616**
Sunday (12/14)
B: Avocado salad, egg salad, salmon and orange
L: Leftover chicken and lentil soup in the slow cooker
D: Turkey Sweet Potato Meatloaf with Garlic Mashed Potatoes and Garlic and Oil Beans
Total calories: 1,165**
*Set aside two servings of salad with side dressing for lunch on Tuesday and Wednesday
**This is just a guide, women should aim for around 1,500 calories per day. Here’s a helpful calculator to estimate your calorie needs. It leaves you wiggle room to add more food such as coffee, drinks, fruit, snacks, candy, wine, etc.
* Google Doc
Shopping list
produces
- 1 large banana
- 4 medium oranges
- 3 medium lemons
- 1 medium lemon
- 1 medium apple (any type)
- 2 small pears
- 1 small (5 oz) plus 3 medium Hass avocados (6 oz).
- 1 small pepper + 2 medium peppers + 1 large red pepper
- 1 small yellow or orange bell pepper (1/4 cup red can be placed in the cheese bowl, if desired)
- 2 large Cubanelli peppers
- 1 small jalapeno (optional for guacamole)
- 1 small English cucumber
- 4 large heads of garlic
- 1 small leek
- 1 piece (3 inches) fresh ginger
- 3 ounces mushrooms
- 2 packages broccolini
- 1 pound of fresh beans
- 1 medium-sized head of cauliflower
- Half a kilo of broccoli florets
- 2 pounds (4) Yukon Gold potatoes
- 1 medium sweet potato
- 1 (1 ½ lb) butternut squash (or 1 ¼ lb pre-cut)
- 2 medium carrots
- 1 medium-sized head of iceberg lettuce
- 1 (1 lb) scalloped/bag mixed greens
- 1 medium bunch of onions
- 1 small bunch/pack of fresh dill
- 1 small bunch/box of fresh thyme
- 1 small plus 1 large bunch of coriander
- 1 medium bunch cilantro (optional for sofrito, if you can find it)
- 1 small bunch of fresh Italian parsley
- 1 (1 lb) container cherry or grape tomatoes
- 1 medium tomato
- 1 small red onion
- 1 small yellow onion plus 2 medium yellow onions
- 1 container pico de gallo (or ingredients you can make your own)
Meat, poultry and fish
- 1 package pre-cooked turkey breakfast sausage
- 1 package medium cut bacon
- 1 (4 ounce) package Wild Nova Lox (smoked salmon)
- ¼ kilo jumbo shrimp
- 3 ounces sliced ​​chicken or turkey breast
- 2 lbs 93% lean turkey meat
- 1 pound (2) boneless, skinless chicken breasts
- One and a half kilograms (6) boneless, skinless chicken thighs
- 2 pounds roasted chuck
Spices and spices
- Extra virgin olive oil
- Avocado oil (you can add olive oil if desired)
- Cooking spray
- Olive oil spray (or get a misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Pure maple syrup
- Ground cinnamon
- Light mayonnaise
- Dijon mustard
- turmeric
- cumin
- Adobo seasoning
- Smoked paprika
- Worcestershire sauce
- Red wine vinegar
- honey
- Taco seasoning (or ingredients you can make your own)
- Garlic powder
- Onion powder
- sesame oil
- Low-sodium soy sauce*
- Rice vinegar
- Gochujang or Korean BBQ sauce
- Black and white sesame seeds
- Crushed red pepper flakes (optional, for garlic broccolini)
- ketchup
- Dried onion flakes
- marjoram
Dairy products and miscellaneous refrigerated items
- 1 small tub of softened butter (regular butter can be put into mashed potatoes, if desired)
- 1 small container of butter
- 1 dozen large eggs
- 1 liquid egg white
- 1 (8 ounce) can of skim milk
- 1 (8 ounce) container of unsweetened milk (skim milk can be added to baked oatmeal, if desired)
- 1 small can light sour cream
- 1 (16 ounce) container low-fat cottage cheese (I like a good culture)
- 1 (8 ounce) piece of feta cheese
- 1 small package of Gorgonzola cheese
- 1 small piece of fresh parmesan cheese
- 1 bag (16 oz) shredded cheddar cheese
- 1 (8 ounce) package fat-free mozzarella cheese (I like Polly-O)
Cereal*
- 1 small package of old-fashioned oats
- 1 small loaf of whole grain bread, sliced
- 1 (12 ounce) multigrain baguette
- 1 bag of corn tortillas or crunchy taco shells
- 1 small package dry white rice (or 4½ cups pre-cooked)
- 1 package seasoned bread crumbs
- 1 bag dry whole wheat pasta (any shape)
- 1 package dried whole wheat orzo pasta
Canned and canned
- 1 jar marinara sauce (or ingredients you can make your own)
- 1 can (10 oz) RoTel diced tomatoes
- 1 (8 ounce) can tomato sauce
- 1 small can of pitted Kalamata olives
- 1 small jar capers (optional, for avocado egg salad)
- 1 (32 ounce) package chicken bone broth
- 2 cans (32 ounces) chicken broth
- 1 small jar of unsweetened applesauce or apple and pear sauce
Frozen
- 1 small bag frozen spinach, chopped
Miscellaneous. Dry goods
- Cornstarch
- baking powder
- 1 kilo green or brown dry lentils
- 1 small packet coconut sugar (or sweetener of your choice)
- 1 small package unsweetened shredded coconut (if purchased from a bin, you will need 1 tablespoon)
- 1 small package dates or raisins (optional, for baked oatmeal. If you buy from the bin, you’ll need 2 tablespoons)
- 1 (2.25 ounce) package pecan halves
- 1 small package of chia seeds
- 1 (12 oz) can light beer
Non-food items
*You can purchase gluten-free, if desired