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A free 7-day flexible meal plan for weight loss that includes ideas for breakfast, lunch and dinner and a shopping list. All recipes include macros and links to the WW recipe creator to get personal points from him.
7 day healthy meal plan
Do you know what is one of the things I like most about breakfast? That you can have it for any meal you choose lol! Morning, afternoon or night!! Something on the traditional side like my Corned Beef Veggie Hash is a great way to sneak in some veggies or kick up the protein with my Peach Pie Cottage Cheese Bowls (included in this week’s meal plan and who doesn’t love it!) the peach pie!!). Need to feed a crowd: Veggie Ham and Cheese Egg Casserole, Want to impress guests: Mixed Berry Yogurt Bread Pancakes, no matter what or when, I’ve got you covered!
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 on a budget and maintain healthy eating habits is to PLAN MEALS. You can get more 5-Day Budget Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Ultimate Skinnytaste Meal Planner
I’m also excited to share that Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral meal planner has weekly meal planning grids that you can remove and put on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and shopping lists to boot. I love to start my week with gratitude, affirmations, and intentions, so I’ve included a space for that, too. I hope you like this as much as I do!
Buy the meal planner here:
A note on personal WW points:
I no longer provide points because they vary in the new Weight Watchers plans, but I do provide links to WW Personal Points recipe generator for all recipes. Look for the orange button on the recipe card it says my personal WW points. Click that and it will take you to the Weight Watchers website, where you can view WW points and add them to your day (US only, you need to be logged into your account). All cookbook recipes in the cookbook index are also updated!
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 to be a guide, with lots of wiggle room so that you add more food, coffee, drinks, fruits, sandwiches, desserts, wines, etc. or exchange recipes for the foods you prefer, you can search for recipes by course in the index. Depending on your goals, you should consume at least 1,500 calories* per day. There is no one size fits all, this will vary depending on your goals, your age, weight, etc.
There is also an organized and accurate shopping list that will make shopping much easier and much less stressful. Save money and time. You’ll go out to dinner less often, waste less food, and have everything you need close at hand to stay on track.
Lastly, if you’re in Facebook join my Skinnytaste Facebook community where everyone shares photos of recipes they are making, you can join here. I love all the ideas everyone shares! If you want to be on the email list, you can sign up here so you never miss a meal plan.
Breakfast and lunch on weekdays 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 the lunch the next day. The shopping list is comprehensive and includes everything you need to prepare all the meals on the plan.
MONDAY (8/8) B: Peach Pie Cottage Cheese Bowls L: Protein Egg Quinoa Salad Jars D: Quick and Delicious Vegetarian Zucchini Enchiladas with Cheese and Black Beans Cuban Style (recipe x 2)
Total Calories: 1,085*
TUESDAY (8/9) B: LEFTOVER Peach Pie Cottage Cheese Bowls L: LEFTOVER Jars of Protein Egg Quinoa Salad D: Garlic Shrimp Tacos with Caesar Salad with LEFTOVERS Quick and Delicious Cuban-Style Black Beans
Total Calories: 1,055*
WEDNESDAY (8/10) B: Shake PB + J L: Tuna open sandwich with avocado and apple D: Slow Cooker Pulled Pork on a Whole Wheat Bun with Quick Coleslaw (recipe x 2)
Total Calories: 984*
THURSDAY (8/11) B: Mushroom-Spinach Scrambled Eggs L: LEFTOVERTuna open sandwich with avocado and an apple D: LEFTOVER Slow Cooker Pulled Pork on a Whole Wheat Bun with LEFTOVER Quick Coleslaw
Total Calories: 1,033*
FRIDAY (8/12) B: Mushroom-Spinach Scrambled Eggs L: LEFTOVERTuna open sandwich with avocado and an apple D: Milanesa of Sole with Arugula and Tomatoes and Homemade Rice Pilaf Total Calories: 919*
SATURDAY (8/13) B: Stuffed Bagel Balls (recipe x 2) with ½ cup mixed berries L: Air Fryer Popcorn Chicken and ½ cup sliced cucumbers with low-fat buttermilk ranch dressing D: DINNER OUT
Total Calories: 559*
SUNDAY (8/14) B: Leftover Stuffed Bagel Balls with ½ cup mixed berries L: Tomato, Fresh Mozzarella, Roasted Pepper on Whole Wheat Bread (recipe x 4) D: Tasty Roasted or Grilled Chicken with Peruvian Green Sauce, ¾ cup rice and Tomato and Avocado Salad
Total Calories: 1,067*
*This is just a guideline, women should aim for around 1500 calories per day. Here is a helpful calculator to estimate your calorie needs. I have left a lot of wiggle room for you to add more food, such as coffee, drinks, fruit, snacks, desserts, wine, etc.