A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (September 1-7)
Can you believe we’re already at the “unofficial” end of summer? It’s that bittersweet time when we’re squeezing in those last long weekends, soaking up the sunshine, and firing up the grill for one more round of summer favorites—like my Juicy Grilled Pork Chops or these Juicy Lucies!
But just as we’re trying to enjoy those final summer vibes, reality hits: back-to-school madness is knocking at the door! Between packing lunches, adjusting to earlier bedtimes, and managing after-school activities, it’s easy to feel overwhelmed. Don’t forget your slow cooker or Instant Pot—they’re lifesavers for busy weeknights when you’re juggling homework, sports, and everything in between.
I am so excited about my new book- Skinnytaste High Protein, and you can still preorder your copy right now, and it’ll be officially released on October 7th. I know you will love it as much as I do!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (9/1)
B: Tomato and Zucchini Frittata and Insanely Good Blueberry Oatmeal Muffins
L: Loaded Nachos with Ground Turkey, Beans and Cheese and Best Guacamole
D: Grilled Steak with Tomatoes, Red Onions and Balsamic and Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,243*
TUESDAY (9/2)
B: Savory Cottage Cheese Bowl
L: Deviled Egg Salad on 1 slice sourdough bread with 1 cup grapes
D: Chicken Taquitos with Instant Pot Pinto Beans
Total Calories: 1,183*
WEDNESDAY (9/3)
B: Savory Cottage Cheese Bowl
L: Deviled Egg Salad on 1 slice sourdough bread with 1 cup grapes
D: LEFTOVER Chicken Taquitos with Instant Pot Pinto Beans
Total Calories: 1,183*
THURSDAY (9/4)
B: Deviled Egg Salad on 1 slice sourdough bread with 1 cup grapes
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Slow-Cooker Banh Mi Bowl
Total Calories: 1,136*
FRIDAY (9/5)
B: Deviled Egg Salad on 1 slice sourdough bread with 1 cup grapes
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Tzatziki Fish Tacos and Chopped Feta Salad
Total Calories: 1,306*
SATURDAY (9/6)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT
Total Calories: 667*
SUNDAY (9/7)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and 2 scrambled eggs
L: Spicy California Shrimp Stack with 1 cup steamed edamame
D: Chicken Stroganoff with 1 cup egg noodles and Roasted Broccoli
Total Calories: 1,337*
*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.
Shopping list
Produce
- 1 (6-ounce) container blueberries
- 1 ½ pounds grapes
- 2 medium apples
- 2 medium lemons
- 2 medium limes
- 1 large head garlic
- 1 small PLUS 3 medium jalapenos
- 2 medium red bell peppers
- 1 medium yellow bell peppers
- 1 ½ pounds broccoli florets
- 1 medium PLUS 1 large zucchini
- 6 Persian (mini) cucumbers (can sub 2 small English, if desired)
- 1 small PLUS 1 medium cucumbers
- 1 medium English cucumber
- 1 large container Pico de Gallo (or ingredients to make your own)
- ½ pound cremini mushrooms
- 4 small (5-ounce) PLUS 4 medium (6-ounce) Hass avocados
- 1 small bunch of radishes
- 1 small bag pre-shredded carrots
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- 1 small head white cabbage
- 1 large head Romaine lettuce
- 1 large head Iceberg lettuce
- 1 (5-ounce) container mixed greens or arugula
- 1 small bunch fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh mint
- 1 large bunch scallions (you need about 8)
- 1 (1-pound) container grape or cherry tomatoes
- 10 medium tomatoes
- 2 small PLUS 1 medium red onions
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- ½ pound 99% lean ground turkey breast (adjust amount if serving a crowd on Labor Day)
- 2 pounds 93% lean ground chicken
- 6 ounces sliced organic deli chicken or turkey breast
- 1 package center-cut bacon
- 2 pounds flank or London broil steak
- ½ pound pre-cooked shrimp (buy closer to end of the week or frozen)
- ¾ pound boneless, skinless white fish fillets (such as cod, halibut or branzino)
- 1 pound sushi grade tuna
- 1 pound pork tenderloin
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)
- Honey
- Vanilla extract
- Mayonnaise
- Dijon mustard
- Paprika
- Pure maple syrup
- Cumin
- Garlic powder
- Sesame oil
- Sriracha sauce
- Reduced sodium soy sauce*
- Wasabi paste
- Rice wine vinegar
- Furikake
- Balsamic vinegar
- Red wine vinegar
- Chili powder
- Oregano
- Bay leaves
- Distilled white vinegar
- Worcestershire sauce
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 pint milk of your choice
- 1 small box unsalted butter
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (6-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small container regular or light sour cream
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 chunk Queso Oaxaca or mozzarella cheese
- 1 small wedge fresh Asiago cheese
- 1 small wedge fresh Parmesan cheese (optional, for topping Roasted Broccoli)
- 1 small container feta cheese
Grains*
- 1 package egg noodles
- 1 small package quick oats
- 1 small package white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 small loaf sourdough bread
- 1 small package baked tortilla chips (or another package of corn tortillas to make your own)
- 1 large package (6-inch) corn or flour tortillas (you need 16)
- 1 package street taco size flour tortillas
- 1 small package brown rice (or 4 1/3 cups pre-cooked)
- 1 package dry orzo pasta
- 1 package panko breadcrumbs
Canned and Jarred
- 1 jar Better than Bouillon, Chicken or Vegetable flavor
- 1 small jar dill pickles
- 1 can spicy black bean dip (such as Desert Pepper Trading or Trader Joe’s)
- 1 (4.2-ounce) can chopped green chilies
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar unsweetened applesauce
Frozen
- 1 small package shelled edamame
- 1 large package in-pod edamame
- 1 small package mixed berries
Misc. Dry Goods
- 1 (1-pound) bag dry pinto beans
- 1 small package brown sugar
- 1 small package granulated sugar
- Baking powder
- Baking soda
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
Non-Food Items
- Parchment paper
*You can buy gluten free, if desired
