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A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
Hope you’re all having a great weekend! Today is my birthday, I woke up to my 8 year old bringing me coffee in bed, does it get better that that? I am also pumped that this Tuesday (Oct 9) is the big day!! Skinnytaste One and Done Cookbook will arrive at your door if you pre-ordered!!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previousmeal planshere) 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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. I’m loving all the ideas everyone’s sharing!
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’splentyof wiggle room for co*cktails, 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 (10/8)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Quick Beef Chili (4) with 2 tablespoons reduced fat cheddar (1)
D: ¾ cup Potato Leek Soup (5) with a green salad* (0) with 2 tablespoons light vinaigrette (2)
Totals: Freestyle™ SP 16, Calories 953**
TUESDAY (10/9)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Quick Beef Chili (4) with 2 tablespoons reduced fat cheddar (1)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4) with Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle™ SP 14, Calories 1,067**
WEDNESDAY (10/10)
B: Avocado Toast with Sunny Side Egg (4)
L: Quick Beef Chili (4) with 2 tablespoons reduced fat cheddar (1) and 1 ounce avocado (1)
D: Crispy Togarashi Chicken with Sesame Cucumber Relish (4) over ¾ cup brown rice (5)
Totals: Freestyle™ SP 19, Calories 1,073**
THURSDAY (10/11)
B: Avocado Toast with Sunny Side Egg (4)
L: Quick Beef Chili (4) with 2 tablespoons reduced fat cheddar (1) and 1 ounce avocado (1)
D: Cajun Chicken Pasta on the Lighter Side (7)
Totals: Freestyle™ SP 17, Calories 955**
FRIDAY (10/12)
B: 2 scrambled eggs (0) with 1 piece whole grain toast (3) and 1 sliced tomato (0)
L: LEFTOVER Cajun Chicken Pasta on the Lighter Side (7)
D: Shrimp Cakes (5) with Skinny Garlic Mashed Potatoes (5)
Totals: Freestyle™ SP 20, Calories 1,024**
SATURDAY (10/13)
B: Pumpkin Banana Pecan Bread*** (4) with 1 cup cubed cantaloupe (0)
L: The Skinny Tuna Melt (Recipe x 2) (4) with an apple (0)
D: DINNER OUT!
Totals: Freestyle™ SP 8, Calories 524**
SUNDAY (10/14)
B: Pumpkin Banana Pecan Bread (4) with 1 cup mixed berries (0)
L: Houston’s Grilled Chicken Kale Salad with Peanut Vinaigrette (Recipe x 2) (7)
D: Pasta with Butternut Squash Sauce, Spicy Sausage and Baby Spinach (9)
Totals: Freestyle™ SP 20, Calories 1,002**
*Green salad includes 6 cups romaine, ½ cup carrots, ½ cup tomatoes and 2 scallions.
**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.
***Freeze any leftover you/your family won’t eat
Shopping List:
Produce
- 5 medium ripe bananas (the riper the better!)
- 4 apples (any variety)
- ½ small head red cabbage
- ½ small head green cabbage
- 4 medium leeks
- 1 medium mango
- 8 ounces sliced or whole white mushrooms
- 1 (1-pound) butternut squash
- 2 pounds (4 medium) Yukon Gold potatoes
- 2 medium Russet potatoes
- 1 large head (6 cups chopped) Romaine lettuce
- 1 medium cantaloupe
- 2 pounds fresh berries (your choice)
- 1 large bunch (8 cups chopped) kale
- 1 large English cucumber
- 1 medium carrot
- 1 small bag shredded carrots
- 2 medium heads garlic
- 1 small and 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch/container fresh mint
- 1 medium bunch cilantro
- 1 small bunch fresh Italian parsley
- 1 (2-inch) piece fresh ginger
- 1 small (4-ounce) Hass avocado
- 1 small bunch baby spinach
- 2 medium limes
- 1 small and 1 medium lemon
- 1 medium red onion
- 1 small yellow onion
- 1 large white onion
- 1 medium shallot
- 5 medium vine-ripened tomatoes
- 1 small bunch/container fresh sage
Meat, Poultry and Fish
- 2 pounds (4) boneless, skinless chicken breasts
- 1 pound peeled, deveined, tail-off jumbo shrimp
- 1 pound chicken breast tenders
- 11 ounces (4 links) spicy chicken Italian sausage
- 1 pound skinless cod or halibut filet
- 1 pound 93% lean ground beef
Grains
- 1 small container quick oats*
- 1 package all-purpose flour*
- 1 container whole wheat panko breadcrumbs*
- 1 package (8) corn tortillas
- ½ loaf whole grain sliced bread*
- 1 (16-ounce) package small pasta (such as ditalini or penne)*
- 1 (16-ounce package linguine*
- 1 bag dry brown rice (or 3 cups par-cooked)
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Cumin
- Chili powder
- Paprika
- Garlic powder
- Light vinaigrette dressing (or make your own with ingredients in list)
- Smoked paprika
- Mustard powder
- Cayenne pepper
- Oregano
- Bay leaves
- Red wine vinegar
- Cajun seasoning
- Hot sauce (optional, for Avocado Toast and Shrimp Cakes)
- Light mayonnaise
- Dijon mustard
- Old Bay seasoning
- Pumpkin pie spice
- Cinnamon
- Vanilla extract
- Peanut oil
- Toasted sesame oil
- Unseasoned rice wine vinegar
- Reduced sodium soy sauce*
- Raw honey
- Sesame seeds
- Shichimi Togarashi (Japanese 7 Spice Blend)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 block reduced fat cheddar cheese
- 1 small wedge Parmesan cheese
- 1 small box (salted) butter
- 1 small tub whipped butter (can sub 1 tablespoon regular butter in Mashed Potatoes and Butternut Pasta, if desired)
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container skim milk
- 1 (8-ounce) tub light sour cream
- 1 (8-ounce) block reduced fat cream cheese
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can pumpkin puree
- 1 (32-ounce) box chicken (or vegetable) stock
- 1 (15-ounce) can black beans (I prefer Goya)
- 1 (15-ounce) can reduced-sodium black beans
- 1 (10-ounce) can diced tomatoes with green chilies
- 1 (15.5-ounce) can reduced sodium chicken (or vegetable) broth
- 1 (8-ounce) can tomato sauce
- 1 small jar unsweetened apple sauce
Misc. Dry Goods
- 1 small bag chopped pecans
- 1 light beer (I used Corona, or can sub ¾ cup reduced sodium beef broth in Beef Chili if desired)
- Baking soda
- 1 small box/bag light brown sugar
- 1 small container roasted, salted peanuts
- 1 small package granulated sugar*Can sub gluten-free, if desired
