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 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 Peaches!! Any way you slice them, I am eating them! To trick to that perfect peach is to find one that is not quite firm to the touch, one that has a little \u201cgive\u201d to it. But don\u2019t squeeze too hard- it can bruise the fruit! A ripe peach has a dark yellow color and becomes round as it ripens. Gently wash them under running water and dry with a paper towel before eating or using. If you are a peach lover add these to your meal plan this week; Grilled Peaches With Honey, Grilled Peach and Watermelon Burrata Salad, Grilled Shrimp Panzanella Skewers or Blueberry Peach Crisp and 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 I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points<\/strong> recipe builder for all recipes. Look for the orange button<\/strong> in the recipe card says my WW personal points. 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 (6\/20)<\/strong>TUESDAY (6\/21)<\/strong>Total Calories: 1,016*<\/p>\n
WEDNESDAY (6\/22)<\/strong>Total Calories: 1,039*<\/p>\n
THURSDAY (6\/23)<\/strong>FRIDAY (6\/24)<\/strong>Total Calories: 1,076*<\/p>\n
SATURDAY (6\/25)<\/strong>Total Calories: 760*<\/p>\n
SUNDAY (6\/26)<\/strong>Total Calories: 1,039*<\/p>\n
*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate
*Google doc<\/p>\n
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Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\nProduce<\/strong><\/p>\n\n1 large ripe champagne mango<\/li>\n 2 medium ripe bananas<\/li>\n 4 medium nectarines<\/li>\n 1 medium seedless watermelon<\/li>\n 3 medium limes<\/li>\n 3 medium lemons<\/li>\n 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados<\/li>\n 2 medium heads garlic<\/li>\n 5 medium shallots<\/li>\n 1 medium jalapeno<\/li>\n 1 medium red bell pepper<\/li>\n 1 small green bell pepper<\/li>\n 4 portobello mushroom caps<\/li>\n 1 large zucchini<\/li>\n 1 small cucumber<\/li>\n 1 medium ear of corn<\/li>\n 2 bunches broccolini<\/li>\n 1 pound fresh string beans<\/li>\n 2 pounds Russet potatoes<\/li>\n 1 \u00bc pounds baby red potatoes<\/li>\n 1 large bunch scallions<\/li>\n 1 medium carrot<\/li>\n 1 small bunch\/container fresh rosemary<\/li>\n 1 small bunch\/container fresh basil<\/li>\n 1 small bunch fresh Italian parsley (can sub scallion greens for garnish on Mashed Potatoes, if desired)<\/li>\n 1 medium bunch fresh cilantro<\/li>\n 1 large head Romaine lettuce<\/li>\n 1 medium head escarole<\/li>\n 1 (1-pound) bag\/clamshell fresh baby spinach<\/li>\n 1 (1-pound) bag\/clamshell fresh baby arugula<\/li>\n 4 medium PLUS 1 large vine-ripened tomato<\/li>\n 4 large heirloom tomatoes<\/li>\n 7 medium Roma or plum tomatoes<\/li>\n 1 large red onion<\/li>\n 1 small PLUS 1 medium yellow onion<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n1 pound (2) boneless, skinless chicken breasts<\/li>\n 1 \u00bc pound boneless, skinless chicken breast tenders<\/li>\n 1 pound Italian chicken sausage<\/li>\n 2.3 pounds 93% lean ground turkey<\/li>\n 8 bone-in lamb loin chops (about 3.5-ounce each)<\/li>\n 1 \u00bd pounds (4) tilapia, flounder or grouper fillets<\/li>\n 1 package center-cut bacon<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 package low calorie whole wheat buns (I like Martin\u2019s)<\/li>\n 1 small package old fashioned or quick oats<\/li>\n 1 small bag extra-long grain or basmati rice<\/li>\n 1 package penne pasta<\/li>\n 1 package whole wheat orzo pasta<\/li>\n 1 package seasoned whole wheat breadcrumbs<\/li>\n 1 package panko breadcrumbs<\/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 Marjoram<\/li>\n Worcestershire sauce<\/li>\n Ketchup<\/li>\n Light mayonnaise<\/li>\n Crushed red pepper flakes<\/li>\n Balsamic vinegar<\/li>\n Light vinaigrette dressing (or make your own with ingredients in list)<\/li>\n Vanilla extract<\/li>\n Ground cinnamon<\/li>\n Cumin<\/li>\n Red wine vinegar<\/li>\n Dijon mustard<\/li>\n Steak seasoning (such as Montreal Steak Grill Mates)<\/li>\n Reduced sodium soy sauce*<\/li>\n Seasoning salt (such as Lawry\u2019s)<\/li>\n Nu-Naturals liquid stevia (or sweetener of your choice)<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n2 \u00bd dozen large eggs<\/li>\n 1 (8-ounce) container unsweetened almond milk<\/li>\n 1 pint 2% milk<\/li>\n 1 (8-ounce) container heavy cream<\/li>\n 1 pint low fat buttermilk<\/li>\n 1 small package sliced reduced fat Swiss cheese (I like Alpine Lace)<\/li>\n 1 small wedge Parmigiano Reggiano<\/li>\n 1 (16-ounce) package feta cheese<\/li>\n 1 small tub light sour cream<\/li>\n 1 small tub whipped butter<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 small jar kalamata olives<\/li>\n 1 small jar capers<\/li>\n 1 (15-ounce) can chickpeas<\/li>\n 1 (15-ounce) can black beans<\/li>\n 1 (4-ounce) can or (4.5-ounce) tube tomato paste<\/li>\n 1 small jar peanut butter (or any nut or seed butter)<\/li>\n 1 (13.5-ounce) can lite coconut milk<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n1 small package chia seeds (if buying from bulk bin, you need 4 tablespoons)<\/li>\n 1 small packaged sweetened shredded coconut (if buying from bulk bin, you need 1 tablespoon)<\/li>\n 1 small container vanilla protein powder (I like Orgain)<\/li>\n 1 small package sugar free chocolate chips (I like Lily\u2019s)<\/li>\n 1 bottle Pinot Grigio<\/li>\n<\/ul>\nNon-Food Items<\/strong><\/p>\n\nGallon size Ziploc bags (for sous vide)<\/li>\n<\/ul>\n*You can buy gluten free, if desired<\/p>\n
\u00a0<\/p>\n<\/div>\n
Print Shopping List<\/button><\/p>\n<\/div>\n<\/div>\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"posted June 17, 2022 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":7558,"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\/7557"}],"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=7557"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/7557\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/7558"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=7557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=7557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=7557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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