posted July 31, 2020 by Gina

A free 7-day, versatile weight discount meal plan along with breakfast, lunch and dinner and a buying document. All recipes embrace power and updated WW Good Elements.

7-Day Healthful Meal Plan

Who loves salads? I do, I do! What are just a few of you favorite go to salads? A number of of mine embrace my  Cobb Salad In a Jar With Buttermilk Ranch, Spiralized Carrot Salad with Lemon and Dijon and the Spiralized Greek Cucumber Salad with Lemon and Feta. Go away a comment and inform me yours!

Why Must Everyone Meal Plan?

Meal planning is an efficient strategy to prepare your meals for the week ahead. You moreover save time and money inside the grocery retailer! And naturally, planning ahead helps you persist together with your targets!

About The Meal Plan

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile healthful meal plans (you might even see my earlier meal plans proper right here) that are meant as a data, with a great deal of wiggle room as a way to add additional meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth or swap recipes out for meals you want, you might search for recipes by course inside the index. It’s best to intention for spherical 1500 power* per day.

There’s moreover a precise, organized grocery document that will make grocery buying rather a lot easier and much a lot much less disturbing. Prevent money and time. You’ll dine out a lot much less sometimes, waste a lot much less meals and likewise you’ll have all of the stuff you need obtainable to help protect you on observe.

Lastly, should you occur to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place all people’s sharing photos of recipes they’re making, you might be a part of proper right here. I’m loving all the ideas all people’s sharing! In case you need to get on the e-mail document, you might subscribe proper right here so that you just under no circumstances miss a meal plan!

Moreover, should you occur to don’t have the Skinnytaste Meal Planner, now could be a good time to get one to get organized for 2020! There was a print error ultimate yr, however it absolutely’s glorious now! You presumably can order it proper right here!


Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make ample leftovers for two nights or lunch the next day. Whereas we actually think about there isn’t a one measurement matches all meal plan, we did our biggest to offer you one factor that appeals to quite a lot of folks. Each half is Weight Watchers nice, I included the updated WW Blue SP to your consolation, be at liberty to swap out any recipes you need or just use this for inspiration!

The grocery document is full and comprises all of the issues it’s worthwhile to make all meals on the plan. I’ve even included mannequin recommendations of merchandise I like and use sometimes. Cross check your cabinets because of many condiments you’ll uncover I make the most of sometimes, so that you would possibly already have a great deal of them.

And ultimate, nevertheless really not least, this meal plan is flexible and sensible. There’s rather a lot of wiggle room for cocktails, healthful snacks, dessert and dinner out. And if essential, you might switch some points spherical to make it work collectively together with your schedule. Please let me know should you occur to’re using these plans, this may occasionally help me resolve if I should proceed sharing them!

MONDAY (8/3)
B: Banana Bread Muffin in a Cup (2B 2G 2P) and 1 cup mixed berries (0B 0G 0P)
L: Primary Egg Salad* (3B 6G 3P) on 1 slice complete grain bread (3B 3G 3P) and a plum (0B 0G 0P)
D: Eggplant and Tomato Sauce (2B 2G 2P) over 1 cup complete wheat penne (4B 4G 0P) and a inexperienced salad* (1B 1G 1P)

Totals: WW Elements 15B 18G 11P, Vitality 911**

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Primary Egg Salad (3B 6G 3P) on 1 slice complete grain bread (3B 3G 3P) and a peach (0B 0G 0P)
D: Immediate Pot Garlicky Cuban Pork (5B 5G 5P) with 2 corn tortillas (3B 3G 3P), ¼ cup salsa (0B 0G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Elements 22B 25G 22P, Vitality 1,005**

B:  Banana Bread Muffin in a Cup (2B 2G 2P) and 1 cup mixed berries (0B 0G 0P)
L: Primary Egg Salad (3B 6G 3P) on 1 slice complete grain bread (3B 3G 3P) and a peach (0B 0G 0P)
D: LEFTOVER Immediate Pot Garlicky Cuban Pork (5B 5G 5P) over ¾ cup brown rice (5B 5G 0P) with Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Elements 20B 23G 15P, Vitality 1,010**

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: BBQ Hen Salad** (2B 5G 2P)
D: Steak & Caramelized Onions with Arugula and Penne (9B 9G 6P)

Totals: WW Elements 18B 21G 15P, Vitality 885**

FRIDAY (8/7)
B: 1 cup nonfat plain Greek yogurt (0B 3G 0P) with ½ cup sliced bananas and blueberries (0B 0G 0P)
L: BBQ Hen Salad*** (2B 5G 2P)
D: Foil Packet Spice Rubbed Fish with Watermelon Salsa (3B 5G 3P) and Scallion Cilantro Rice with Habaneros and Lime (6B 6G 6P)

Totals: WW Elements 11B 19G 11P, Vitality 934**

B: Summer season Quinoa Breakfast Bowls (recipe x 2) (6B 6G 3P)
L: Spicy California Shrimp Stack (5B 5G 3P)

Totals: WW Elements 11B 11G 6P, Vitality 405**

SUNDAY (8/9)
B: Crustless Quiche Lorraine (5B 7G 5P) with a peach (0B 0G 0P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: Grilled Hen Avocado and Mango Salad (4B 6G 4P) with 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Elements 21B 25G 21P, Vitality 943**

*Prep Egg Salad Sunday night time time, if desired. Inexperienced salad comprises 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup mild vinaigrette.

**That’s solely a data, women should intention for spherical 1500 power per day. Proper right here’s a helpful calculator to estimate your calorie needs. I’ve left a great deal of wiggle room as a way to add additional meals harking back to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
***Prepare dinner dinner and prep BBQ Hen Salad Wednesday night time time, if desired.

google doc of a meal plan

*Google doc

Shopping for File


  • 2 small and 1 medium banana
  • 1 medium grapefruit
  • 7 medium limes
  • 2 small and 6 medium peaches
  • 1 medium plum
  • 2 medium mangos
  • 1 mini seedless watermelon
  • 1 (6-ounce) container raspberries
  • 1 (6-ounce) container blueberries
  • 1 (12-ounce) container strawberries
  • 1 small jalapeno pepper/
  • 1 small habanero pepper
  • 1 large cucumber
  • 1 medium purple bell pepper
  • 1 medium carrot
  • 1 medium eggplant
  • 1 medium ear of corn
  • 1 medium head garlic
  • Three medium (6-ounce) and 1 large (7-ounce) Hass avocados
  • 1 small bunch scallions
  • 1 small bunch/container current chives
  • 1 small bunch current cilantro
  • 1 small bunch/container current oregano (can sub ½ teaspoon dry oregano in Cuban Pork, if desired)
  • 2 medium heads baby purple butter lettuce
  • 1 small head Romaine lettuce
  • ½ small head inexperienced cabbage
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell mixed baby greens
  • 2 small and three medium vine-ripened tomatoes
  • 1 small and 1 medium purple onions
  • 1 large white onion

Meat, Poultry and Fish

  • Three kilos boneless lean pork shoulder blade roast
  • 1 ½ kilos (4) skinless fish fillets (harking back to striped bass, salmon, cod or halibut)
  • ½ pound cooked (OR ¾ pound raw) peeled and deveined shrimp
  • 1 large package deal deal center-cut bacon (you need 18 slices)
  • 1 ½ kilos boneless, skinless hen breasts
  • 1 pound prime sirloin


  • 1 small package deal deal unbleached all-purpose flour
  • 1 package deal deal complete grain sliced bread
  • 1 (8-ounce) multigrain baguette
  • 1 package deal deal complete wheat penne
  • 1 package deal deal dry temporary grain brown rice (or 4 1/Three cups pre-cooked)
  • 1 package deal deal dry prolonged grain white rice
  • 1 package deal deal corn tortillas
  • 1 package deal deal dry quinoa

Condiments and Spices

  • Additional 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 current peppercorns)
  • Decreased sodium Montreal Hen seasoning
  • BBQ sauce
  • Mild vinaigrette (or make your private with elements in document)
  • Ground ginger
  • Cinnamon
  • Pure maple syrup
  • Cumin
  • Bay leaves
  • Paprika
  • Smoked paprika
  • Mayonnaise
  • Onion powder
  • Garlic powder
  • Cayenne pepper
  • Oregano
  • Vanilla extract
  • Decreased sodium soy sauce*
  • Sriracha sauce
  • Rice vinegar
  • Furikake (can sub sesame seeds, if desired)
  • Nutmeg
  • Honey
  • White or golden balsamic vinegar
  • Apple cider vinegar

Dairy & Misc. Refrigerated Objects

  • 1 dozen large eggs
  • 1 small container mild ranch dressing (or elements to make your private)
  • 1 quart unsweetened almond milk
  • 1 (8-ounce) container nonfat plain Greek yogurt
  • 1 (8-ounce) bottle 2% milk
  • 1 medium wedge Gruyere cheese
  • 1 pint half and half
  • 1 small wedge current Parmesan or Pecorino Romano cheese


Canned and Jarred

  • 1 (28-ounce) can complete plum tomatoes
  • 1 (15-ounce) can chickpeas
  • 1 small jar salsa
  • 1 small jar peanut or almond butter

Misc. Dry Objects

  • 1 small package deal deal brown sugar
  • 1 small package deal deal granulated sugar (non-obligatory for Banana Bread Muffins)
  • Baking powder
  • Non-compulsory add ins/toppings for Banana Bread Muffins and Smoothie Bowls: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, hemp seeds, slivered almonds, flax seeds

Non-Meals Objects

*You can purchase gluten free, if desired


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