posted June 13, 2020 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
I want to wish all the dads out there a happy father’s day! Whether you are a biological dad, step-dad, adopted dad or any other type of dad, I hope you know how important you are and I hope you take time to celebrate your day! Need some great “dad approved” meals? Check out my Father’s Day recipes or some other favorites like Stuffed Bagel Balls (one of Tommy’s favorites for breakfast), Grilled Lobster Tails with Herb Garlic Butter (yum!) or Steak Kebabs with Chimichurri. Does your “dad” have a favorite Skinnytaste meal? Share and let me know which ones!
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these 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 or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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 WW Blue SP 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 (6/15)
B: Yogurt Chocolate Chip Muffins* (7B 8G 7P) and a banana (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and a peach (0B 0G 0P)
D: Margarita Pizza (6B 7G 6P) with 2 cups arugula (0B 0G 0P) with 1 tablespoon light balsamic vinaigrette (1B 1G 1P)
Totals: WW Points 19B 23G 19P, Calories 893**
TUESDAY (6/16)
B: Yogurt Chocolate Chip Muffins (7B 8G 7P) and a banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Steak Taco Lettuce Wraps (4B 4G 4P) with Mexican Cauliflower “Rice” (1B 1G 1P)
Totals: WW Points 15B 21G 15P, Calories 849**
WEDNESDAY (6/17)
B: Yogurt Chocolate Chip Muffins (7B 8G 7P) and a banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
Totals: WW Points 19B 26G 14P, Calories 857**
THURSDAY (6/18)
B: PB + J Smoothie (9B 9G 9P)
L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
D: Healthy Baked Chicken Nuggets (3B 4G 3P) with Orzo with Zucchini and Tomato (6B 6G 6P)
Totals: WW Points 27B 29G 22P, Calories 876**
FRIDAY (6/19)
B: PB + J Smoothie (9B 9G 9P)
L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
D: 2 Baked Corn and Crab Cakes (5B 8G 4P) with Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Points 25B 29G 19P, Calories 826**
SATURDAY (6/20)
B: Omelet Tortilla Breakfast Wrap (recipe x 4) (4B 8G 4P)
L: Grilled Shrimp and Watermelon Chopped Salad (6B 7G 6P)
D: ORDER IN!
Totals: WW Points 10B 15G 10P, Calories 608**
SUNDAY (6/21)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2) (7B 7G 7P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and 1 cup watermelon (0B 0G 0P)
D: Naked Greek Feta-Zucchini Turkey Burgers (5B 5G 5P) with 1 corn on the cob (0B 3G 0P)
Totals: WW Points 16B 20G 16P, Calories 994**
*Make Sunday night, if desired and freeze any leftover you/your family won’t eat.
**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.
*Google doc
Shopping List
Produce
- 2 small and 3 medium bananas
- 1 medium peach
- 1 large watermelon
- 1 medium lemon
- 2 medium limes
- 1 (12-ounce) container fresh strawberries
- 5 medium ears of corn
- 2 small jalapenos
- 2 medium heads garlic
- 1 small shallot
- 1 large (7-ounce) Hass avocado
- 2 medium cucumbers
- 1 large (10-ounce) zucchini
- 1 medium head cauliflower (or 4 cups “riced”)
- 1 small bunch scallions
- 1 large carrot
- 1 small bunch celery
- 1 medium red bell pepper
- 5 ounces white mushrooms
- ½ small head green cabbage (or 1 [14-ounce] bag pre-shredded)
- 1 large head Iceberg lettuce
- 2 large heads Romaine lettuce
- 1 medium head Escarole
- 1 (10-ounce) container baby arugula
- 1 (5-ounce) container baby spinach
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 dry pint cherry or grape tomatoes
- 1 small and 2 medium plum tomatoes
- 4 medium vine-ripened tomatoes
- 1 large red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 3 ounces (about 6 slices) organic deli chicken or turkey breast
- 1 package center-cut bacon
- 1 pound thin sirloin steaks
- 12 ounces (raw) Italian chicken sausage
- 1 pound premium lump crab meat
- 10 ounces (about 24 large) peeled and deveined shrimp
- 1 pound 93% lean ground turkey
- 1 pound (2) boneless, skinless chicken breasts
Grains*
- 1 package cake flour
- 1 small package unbleached all-purpose or white whole wheat flour
- 1 small package plain panko breadcrumbs
- 1 small package whole wheat Italian seasoned breadcrumbs
- 1 package (8 to 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
- 1 small loaf sliced whole grain bread
- 1 box reduced fat Ritz crackers
- 1 package small pasta (such as penne)
- 1 package orzo pasta
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 grinder (or fresh peppercorns)
- Vanilla extract
- Light or regular mayonnaise
- Light balsamic vinaigrette (or make your own with ingredients in list)
- Unfiltered apple cider vinegar (I use Bragg’s)
- Cumin
- Garlic powder
- Dried oregano
- Smoked paprika
- Cayenne pepper
- NuNaturals Vanilla liquid stevia or sweetener of your choice
- Fresh salsa or hot sauce (optional, for serving with Omelet Wrap)
- Golden balsamic vinegar (I like DeLallo)
- Seasoned salt (such as Montreal Steak Grill Mates)
- Ground ginger
- Cinnamon
- Pure maple syrup
- Red wine vinegar
- Crushed red pepper flakes (optional, for Pasta with Italian Sausage)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 small package crumbled feta cheese
- 1 (4-ounce) log soft goat cheese
- 1 medium wedge fresh Parmesan or Romano cheese
- 1 (4-ounce) chunk fresh whole milk mozzarella cheese
- 1 quart unsweetened vanilla almond milk
- 1 package sliced reduced fat cheddar cheese
- 1 small box unsalted butter
- 1 (32-ounce) tub plain nonfat Greek yogurt (I use Stonyfield)
Frozen
- 1 medium package blueberries
- 1 medium package strawberries
Canned and Jarred
- 1 small jar peanut butter
- 2 (4.5-ounce) cans tuna in water
- 1 small jar Kalamata olives
- 1 small jar roasted red peppers
- 1 (14-ounce) can chickpeas
- 1 (14-ounce) can cannellini beans
- 1 (14.5-ounce) can low sodium chicken broth
- 1 small can whole San Marzano tomatoes
- 1 (6-ounce) can or (4.5-ounce) tube tomato paste
Misc. Dry Goods
- Baking soda
- Baking powder
- 1 small package granulated sugar
- 1 package semi-sweet chocolate chips
- Optional toppings for Smoothie Bowl: sliced almonds, chia seeds or flax seeds
Non-Food Items
*You can buy gluten free, if desired
