This post may contain affiliate links. Read my disclosure policy.<\/div>\n
<\/p>\nA free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.<\/p>\n
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7 Day Healthy Meal Plan<\/h2>\n I am happy to say that all recipes have been updated to reflect points for the WW program. Thank you all for your patience, we had a lot to update! Points will show in blue under the recipe title. And of course, most of you know my recipes are for everyone whether you\u2019re looking for Whole 30 Recipes, Vegetarian Recipes, High Protein Recipes, Dairy-Free, Low Carb Recipes or just looking to eat healthy recipes your whole family will enjoy.<\/p>\nWith 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\u00a0by signing up for Relish+ (get a 14-day free trial here!)<\/p>\n
Ultimate Skinnytaste Meal Planner<\/h2>\nI\u2019m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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!<\/p>\n
Buy the meal planner here:<\/strong><\/p>\nA note about WW Personal Points:<\/h2>\n All recipe points have been updated to reflect the new WW program, <\/strong>points will display under the recipe title. I will keep the\u00a0 orange button<\/strong> in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!<\/p>\nAbout The Meal Plan<\/h2>\n If you\u2019re new to my meal plans, I\u2019ve 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<\/strong> for you to add more food<\/strong>, 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\u2019s no one size fits all, this will range by your goals, your age, weight, etc.<\/p>\nThere\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n
Lastly, if you\u2019re on Facebook<\/strong> join my Skinnytaste Facebook Community where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\nMeal Plan:<\/h3>\n 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.<\/p>\n
MONDAY (1\/16)<\/strong>Total Calories: 1,086*<\/p>\n
TUESDAY (1\/17)<\/strong>Total Calories: 950*<\/p>\n
WEDNESDAY (1\/18)<\/strong>THURSDAY (1\/19)<\/strong>FRIDAY (1\/20)<\/strong>Total Calories: 989*<\/p>\n
SATURDAY (1\/21)<\/strong>Total Calories: 629*<\/p>\n
SUNDAY (1\/22)<\/strong>Total Calories: 987*<\/p>\n
*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate your calorie needs. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
*Google doc<\/p>\n
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Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\nProduce<\/strong><\/p>\n\n2 medium oranges<\/li>\n 3 medium lemons<\/li>\n 2 medium bananas<\/li>\n 1 small (5-ounce) Hass avocado<\/li>\n 2 medium heads garlic<\/li>\n 1 small shallot<\/li>\n 4 small jalape\u00f1os<\/li>\n 1 (3-inch) piece fresh ginger (optional, for Lentil Soup)<\/li>\n 2 medium bell peppers (any color)<\/li>\n 1 (8-ounce) package white or baby bell mushrooms<\/li>\n 2 Persian cucumbers (can sub 1 small English, if desired)<\/li>\n 1 medium head cauliflower<\/li>\n 1 small crown broccoli florets<\/li>\n 1 small bunch celery<\/li>\n 2 large carrots<\/li>\n 1 large (10-ounce) sweet potato<\/li>\n 1 (1 \u00bc-pound) butternut squash<\/li>\n 1 large bunch Lacinato kale<\/li>\n 2 medium heads Romaine lettuce<\/li>\n 1 (1-pound) bag\/clamshell fresh baby spinach<\/li>\n 1 (1-pound) bag\/clamshell fresh baby arugula<\/li>\n 1 small bunch\/container fresh chives<\/li>\n 1 small bunch fresh Italian parsley (can sub 1 tablespoon chives on Garlic Knots, if desired)<\/li>\n 2 medium bunches fresh cilantro<\/li>\n 1 dry pint cherry or grape tomatoes<\/li>\n 1 medium heirloom tomato<\/li>\n 1 small red onion<\/li>\n 1 large white onion<\/li>\n 3 medium yellow onions<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n2 pounds top sirloin<\/li>\n 1 to 1 \u00bc pounds (4) boneless, skinless chicken breast cutlets<\/li>\n 1 \u00bd pounds (4) wild skin-on salmon fillets<\/li>\n 1 \u00bc pounds jumbo peeled and deveined shrimp<\/li>\n 1 package center-cut bacon<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 package whole wheat short pasta such as ziti or cavatappi (I like Delallo)<\/li>\n 1 small loaf thin-sliced whole grain bread (I like Dave\u2019s Killer Bread)<\/li>\n 1 small package dry brown rice (or 6 cups pre-cooked)<\/li>\n 1 package dry soba noodles<\/li>\n 1 small package unbleached all-purpose flour<\/li>\n 1 small package oat flour<\/li>\n<\/ul>\nCondiments and Spices<\/strong><\/p>\n\nExtra virgin olive oil<\/li>\n Canola oil<\/li>\n Cooking spray<\/li>\n Olive oil spray (or get a Misto oil mister)<\/li>\n Kosher salt (I like Diamond Crystal)<\/li>\n Pepper grinder (or fresh peppercorns)<\/li>\n Red wine vinegar<\/li>\n Light vinaigrette dressing (or make your own with ingredients in list)<\/li>\n Oregano<\/li>\n Cumin<\/li>\n Mayonnaise<\/li>\n Paprika<\/li>\n Toasted sesame oil<\/li>\n Ground ginger<\/li>\n Sriracha sauce<\/li>\n Coconut aminos (or reduced sodium soy sauce)<\/li>\n Balsamic vinegar<\/li>\n White balsamic vinegar<\/li>\n Dijon mustard<\/li>\n Worcestershire sauce<\/li>\n Thyme<\/li>\n Bagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes- Crushed red pepper flakes (optional, for Breakfast Sandwich)<\/li>\n Vanilla extract<\/li>\n Honey<\/li>\n Garlic powder<\/li>\n Parsley<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n2 dozen large eggs<\/li>\n 1 small box butter<\/li>\n 1 small tub part-skim ricotta cheese<\/li>\n 1 (16-ounce) tub nonfat Greek yogurt (I like Fage or Stonyfield)<\/li>\n 1 small block Gruy\u00e8re cheese<\/li>\n 1 small wedge fresh Pecorino Romano cheese (can sub \u00bc cup Parmesan in Baked Ziti , if desired)<\/li>\n 1 large wedge fresh Parmesan cheese<\/li>\n 1 (8-ounce) bag shredded part-skim mozzarella cheese<\/li>\n 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)<\/li>\n 1 (6-ounce) container 4% milk fat small curd cottage cheese<\/li>\n 1 pint 1% buttermilk<\/li>\n 1 small package reduced fat gorgonzola cheese<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 (15-ounce) can chickpeas<\/li>\n 2 (10-ounce) cans petite diced tomatoes<\/li>\n 1 (6-ounce) can wild albacore tuna (I like American Tuna)<\/li>\n 1 small can\/jar anchovy fillets<\/li>\n 1 small jar capers<\/li>\n 1 jar marinara (or ingredients to make your own)<\/li>\n 2 (32-ounce) cartons vegetable broth<\/li>\n 1 (15-ounce) can chicken broth<\/li>\n 1 small jar peanut butter<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)<\/li>\n 1 small package raw hulled pumpkin seeds (if buying from bulk bin, you need \u00bc cup)<\/li>\n 1 small package dried cherries (if buying from bulk bin, you need 3 tablespoons)<\/li>\n Baking powder<\/li>\n 1 (1-pound) package dry green lentils<\/li>\n 1 small package granulated sugar (optional, for Yogurt Waffles)<\/li>\n<\/ul>\n*You can buy gluten free, if desired<\/p>\n<\/div>\n
Print Shopping List<\/button><\/p>\n<\/div>\n<\/div>\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"posted January 13, 2023 by Gina This post may contain affiliate links. Read my disclosure policy. A free 7-day, flexible weight loss meal plan including […]<\/p>\n","protected":false},"author":1,"featured_media":11306,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[18],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/11305"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=11305"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/11305\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/11306"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=11305"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=11305"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=11305"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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