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 (February 2-8)
Super Bowl weekend is here, and it’s the perfect excuse to gather friends, cheer on your favorite team, and enjoy some great food! Even in full party mode, you can still serve up healthy recipes that will satisfy even the biggest fans in the room. Feeding a large crowd? This easy Beef Chili recipe is a win on game day, easy to make and perfect for sharing. Do the kids come to the party? Chicken nuggets are always a hit!
No Super Bowl spread is complete without some tried-and-true classics — Guacamole, Buffalo Wings, and Everything Bagel Pigs in a Blanket are always fan favorites and go away fast. And when the final whistle blows, end the game on a sweet note with this cheesecake for the perfect way to celebrate a big win (or smooth over a loss!).
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 (11/3)
B: Chorizo ​​egg bites with orange
L: Buffalo chicken salad
D: Green curry tofu with vegetables with ¾ cup brown rice*
Total calories: 1,219*
Tuesday (4/11)
B: Chorizo ​​egg bites with half a grapefruit
L: Buffalo chicken salad
D: Spaghetti taco
Total calories: 1,202*
Wednesday (5/11)
B: Chorizo ​​egg bites with half a grapefruit
L: Spicy canned salmon rice bowl
D: Chicken pot pie soup with 2 garlic cheddar biscuits
Total calories: 1,184*
Thursday (11/6)
B: Chorizo ​​egg bites with orange
For: Leftover Chicken Pot Pie Soup with 2 Garlic Cheddar Biscuits and Bisquick
D: Braised green pepper pork with 3/4 cup brown rice, 1 ounce avocado and 1 tablespoon light sour cream.
Total calories: 1,279*
Friday (11/7)
B: Air Fryer for Breakfast Banana Split
For: Leftover Chicken Pot Pie Soup with 2 Garlic Cheddar Biscuits and Bisquick
D: Shrimp Sagnacchi over 1 cup whole wheat orzo
Total calories: 1,221*
Saturday (8/11)
B: Huevos Rancheros (recipe x 2)
L: Italian pour salad
D: Dinner out
Total calories: 712*
Sunday (9/11)
B: Banana Walnut Protein Oats (recipe x 4)
For: Buffalo wings, jalapeno poppers, whipped ricotta bread with roasted tomatoes
D: Slow-cooked chili with 2 tablespoons shredded Mexican cheese mixture and 1 ounce avocado.
Total calories: 1,327*
*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
- 5 medium bananas (ripe).
- 2 medium oranges
- 1 large grapefruit
- 1 medium lemon
- 1 medium lemon
- 2 small avocados (5 ounces).
- 1 small head plus 1 medium-sized head of garlic
- 1 small leek plus 1 medium leek
- 1 piece (3 inches) fresh ginger
- 1 small plus 12 medium jalapenos
- 2 medium-sized red peppers
- 1 small green pepper
- 1 small English cucumber
- 1 small bunch of celery
- 1 small carrot
- 1 small head of cauliflower
- 2 large yellow squash
- 1 (8 ounce) can small bella mushrooms, sliced
- 2 medium sized Yukon Gold potatoes
- 1 large bunch of onions
- 1 medium bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 small bunch/can fresh basil
- 1 small bunch/pack of fresh dill
- 1 large head of romaine lettuce
- 1 small bunch romaine leaves or butter lettuce
- 1 pint dry plus 1 (1 lb) container grape or cherry tomatoes
- 4 medium ripe tomatoes
- 1 small red onion
- 2 small onions plus 3 medium plus 1 large yellow onion
Meat, poultry and fish
- ¾ kilo boneless, skinless chicken breasts
- 36 chicken wings and chicken wings or 18 whole chicken wings
- 1 ¾ pounds ground beef
- 2 lbs pork tenderloin
- ¼ kilo jumbo shrimp, peeled and de-veined
- 1 package Turkish pepperoni
- 1 small package of chopped Genoa salami (if purchased from a deli, you will need 2 ounces)
- 1 small package of capicola (if purchased from a deli, you will need 2 ounces)
- 1 small package turkey slices (if purchased from a deli, you will need 6 ounces)
Spices and spices
- Extra virgin olive oil
- Avocado oil
- 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
- Cinnamon
- cumin
- Regular or light mayonnaise
- Frank’s Redhot Sauce
- Sriracha sauce
- Red wine vinegar
- Italian spices
- White vinegar
- marjoram
- Paprika
- Smoked paprika
- Garlic powder
- Chili powder
- Crushed red pepper flakes (optional for ricotta toast)
- Green curry paste
- Fish sauce (optional, for green curry tofu)
- Lemongrass paste (I use Gourmet Green)
- Taco seasoning (or make your own using the ingredients listed)
- zaatar
- Furikake
Dairy products and miscellaneous refrigerated items
- 1 (12 ounce) package soy chorizo
- 1 (14 ounce) package firm tofu
- 2 dozen large eggs
- 1 liquid egg white
- 1 (half gallon) jug of skim milk
- 1 package (16 ounces) of low-fat cheese
- 1 (15 ounce) package partially fat-free ricotta cheese
- 1 (8 ounce) stick of light cream cheese
- 1 (5.3 ounce) container plain, nonfat Greek yogurt
- 1 small can light sour cream
- 1 small container of butter
- 1 bag (16 oz) shredded Mexican cheese blend
- 1 bag (8 oz) of fat-free mozzarella and provolone cheese blend
- 1 (8 ounce) package shredded low-fat cheddar cheese
- 1 small package of cotija cheese
- 1 (8 ounce) piece of feta cheese
- 1 jar low-fat blue cheese sauce (or ingredients you can make your own)
Cereal*
- 1 small package of corn tortillas
- 1 small packet of instant oats
- 1 small package dry brown rice (or 7 cups pre-cooked)
- 1 bag of dry elbow pasta
- 1 package dried whole wheat orzo
- 1 package of panko bread crumbs
- 1 package of Heart Smart Bisquick
- 1 small package of all-purpose flour
- 1 (8 ounce) French baguette
Canned and canned
- 2 cans (4.25 ounces) whole green chiles, such as Hatch
- 1 (4 ounce) can chopped green chili pepper
- 3 cans (10 oz) RoTel diced tomatoes with green peppers
- 1 can (15 ounces) tomatoes, cut into small cubes
- 1 (8 ounce) can tomato sauce
- 1 (15 ounce) can black beans
- 1 (15 ounce) can of kidney beans
- 1 small can of pickled jalapeno
- 1 small can of pickled bell pepper or banana pepper
- 1 small jar of Kalamata olives
- 1 can (2.25 ounces) black olives, sliced
- 1 (14 ounce) can light coconut milk
- 1 can (14 ounces) of beef broth
- 1 (14 ounce) can low-sodium chicken broth
- 1 can (5 ounces) of skinless pink or red salmon
Frozen
- 1 (10 oz) classic mixed greens
Miscellaneous. Dry goods
- 2 (11 oz) cartons of Orijen Liquid Vanilla Protein Shake
- 1 package chicken stock cubes
- 1 small package walnut halves (if you buy from the bin, you’ll need about 1/4 cup)
- 1 small package of pecan halves (if you buy from a bin, you’ll need 2 tablespoons)
- Colored sprinkles (optional, for breakfast banana)
*You can purchase gluten-free, if desired