posted February 9, 2019 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 Weight Watchers Freestyle™ SmartPoints®.

Guys, when you get this email I’ll be on a Disney cruise! But I didn’t forget you, I also added a few recipes for Valentine’s Day this week. I plan on taking my own advice on avoiding weight gain on a cruise. Of course, I do plan on indulging and that’s ok too because I know how to get back on track once I am home.

And 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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! 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 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’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 (2/11)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Greek Chickpea Salad (6)
D: Loaded Vegetarian Baked Sweet Potato (8)

Totals: Freestyle™ SP 14, Calories 839*

TUESDAY (2/12)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Greek Chickpea Salad (6)
D: Madison’s Favorite Beef Tacos (9) with 1 ounce avocado (1)

Totals: Freestyle™ SP 21, Calories 970*

WEDNESDAY (2/13)
B: 2 hard-boiled eggs** (0) and a pear (0)
L: Greek Chickpea Salad (6)
D: LEFTOVER Madison’s Favorite Beef Tacos (9) with 1 ounce avocado (1)
Totals: Freestyle™ SP 16, Calories 959*

THURSDAY (2/14)
B: Heart-Shaped Chocolate Chip Banana Pancakes***(6) and an orange (0)
L: Greek Chickpea Salad (6)
D: Perfect Filet Mignon for Two*** (5) with Easy Garlic Broccolini (1) and 2 Chocolate Covered Strawberries (2)

Totals: Freestyle™ SP 20, Calories 872*

FRIDAY (2/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2), ¾ cup brown rice (5) and Sautéed Julienned Summer Vegetables
(1)

Totals: Freestyle™ SP 17, Calories 972*

SATURDAY (2/16)
B: Breakfast Pizza (5)
L: Paleo Jalapeno Popper Chicken Chili (7)
D: DINNER OUT!

Totals: Freestyle™ SP 12, Calories 556*

SUNDAY (2/17)
B: Crustless Broccoli Cheddar Quiche (4)
L: LEFTOVER Paleo Jalapeno Popper Chicken Chili (7)
D: Skinny Tuna Noodle Casserole (7) and a green salad (0) with 2 tablespoons light Italian dressing (2) #

Totals: Freestyle™ SP 20, Calories 870*

*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.

**Boil an extra egg for Friday lunch.

***Cook the entire batch of pancakes and freeze any leftover you/your family won’t eat. Double the Filet recipe for
a family of 4.

# Freeze any leftover Tuna Casserole you/your family won’t eat. Salad includes 6 cups mixed greens, 2 scallions and
½ cup each: cucumber, carrots, tomatoes.

**google doc

Shopping List:

Produce

  • 2 medium pears
  • 1 large ripe banana
  • 1 medium orange
  • 1 medium apple
  • 4 medium and 1 large sweet potato
  • 2 jalapeños
  • 4 Persian cucumbers (or 1 large English cucumber)
  • 1 small cucumber
  • 1 (6-ounce) container fresh berries (your choice)
  • 1 pint fresh strawberries
  • 2 medium lemons
  • ½ pound zucchini
  • ½ pound yellow squash
  • 10 ounces baby bella mushrooms (whole or pre-sliced)
  • 2 medium heads garlic
  • 1 small head Romaine lettuce
  • 1 (5-ounce) bag/clamshell mixed greens
  • 1 small bunch baby spinach
  • 1-2 medium bunches broccolini
  • 4 small (4-ounce) Hass avocados
  • 1 small and 2 medium red bell peppers
  • 1 medium green bell pepper
  • ¾ pound broccoli florets
  • 1 large bunch scallions
  • 1 small bunch/container fresh oregano
  • 1 dry pint cherry or grape tomatoes
  • 2 medium plum tomatoes
  • 1 large vine-ripened tomato
  • 2 medium carrots
  • 1 large red onion
  • 1 small and 1 medium yellow onion
  • 1 medium white onion

Meat, Poultry and Fish

  • 3 pounds 93% or 95% lean ground beef
  • 2 (6 ounce each) beef tenderloin (filet mignon) steaks
  • 1 ¾ pounds (16) large sea scallops
  • 1 small package center-cut bacon
  • 1 pound 93% lean ground chicken

Grains*

  • 1 large package corn taco shells (you need 16)
  • 1 small bag all-purpose or whole white wheat flour
  • 1 small sandwich roll
  • 1 small bag dry brown rice (or 3 cups pre-cooked)
  • 1 small package No Yolks noodles
  • 1 small package whole wheat seasoned breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Vegetable oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Honey
  • Taco seasoning (or make your own with ingredients in list)
  • Chili powder
  • Paprika
  • Smoked paprika
  • Cumin
  • Oregano
  • Bay leaves
  • Vanilla extract
  • Red pepper flakes
  • Light mayonnaise
  • Cayenne
  • Garlic powder
  • Thyme
  • Dijon mustard
  • Nutmeg
  • Light Italian dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 (4-ounce) log goat cheese (optional, for Jalapeno Popper Chili)
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 (8-ounce) bag reduced fat shredded cheddar
  • 1 (8-ounce) bag shredded reduced fat Mexican cheese blend (can sub ½ cup reduced fat cheddar in Sweet Potatoes, if desired)
  • 1 (8-ounce) bag shredded mozzarella cheese
  • 1 (32-ounce) container plain nonfat Greek yogurt
  • 1 (8-ounce) container light sour cream
  • 1 small wedge fresh Parmesan cheese
  • 1 small block fresh feta cheese
  • 1 small box butter
  • 1 quart 1% or 2% milk
  • 1 pint half and half

Frozen

  • 1 small box/bag peas

Canned and Jarred

  • 1 (15-ounce) can chickpeas
  • 1 (15-ounce) can black beans
  • 1 (14-ounce) can petite diced tomatoes
  • 2 (5-ounce) cans Albacore tuna in water
  • 1 small jar salsa
  • 1 (8-ounce) can tomato sauce
  • 1 small jar prepared grated horseradish
  • 1 medium jar Kalamata or Gaeta olives
  • 1 (15-ounce) can reduced sodium chicken broth
  • 1 (15-ounce) can chicken broth

Misc. Dry Goods

  • Baking powder
  • 1 small bag chopped walnuts
  • 1 small bag mini chocolate chips
  • 1 (4-ounce) package semi-sweet (dark) chocolate
  • 1 small bottle sherry wine (optional, for Tuna Casserole)

*You can sub gluten-free, if desired


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