A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Hope you all have a wonderful Spring break! Sharing another week of meals, please let me know how I can improve these meal plans for you in the future.

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!

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 (4/2)
B: 2 hard boiled eggs (0) and 1 cup grapes (0)
L: Tomato, Fresh Mozzarella, Roasted Pepper on Whole Wheat Bread (10)
D: Crock Pot Minestrone Soup (2) with White Bean Caprese Salad (2)
Totals: Freestyle Points 14, Calories 936*

TUESDAY (4/3)
B: 2 hard boiled eggs (0) and 1 cup grapes (0)
L: LEFTOVER Crock Pot Minestrone Soup (2) with White Bean Caprese Salad (2)
D: Grilled Steak Lettuce Tacos (4) with Mexican Cauliflower Rice (1)
Totals: Freestyle Points 9, Calories 894*

WEDNESDAY (4/4)
B: Skinny Overnight Oats in a Jar (5)
L: LEFTOVER Crock Pot Minestrone Soup (2) with White Bean Caprese Salad (2)
D: Chicken and Asparagus Lemon Stir-fry (1) over ¾ cup brown rice (5)
Totals: Freestyle Points 15, Calories 1,007*

THURSDAY (4/5)
B: Skinny Overnight Oats in a Jar (5)
L: Grilled Chicken Sandwich with Avocado and Tomato (4) and an apple (0)
D: Crockpot Kid Friendly Turkey Chili (0) topped with 1 ounce avocado (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle Points 11, Calories 906*

FRIDAY (4/6)
B: 6 ounces nonfat plain Greek yogurt (0) topped with 1 cup sliced strawberries (0) and 1 tablespoon sliced almonds (1)
L: LEFTOVER Crockpot Kid Friendly Turkey Chili (0) topped with 1 ounce avocado (1) and 2 tablespoons reduced fat cheddar (1)
D: Seattle Asian Salmon Bowl (7)
Totals: Freestyle Points 10, Calories 889*

SATURDAY (4/7)
B: Ricotta Cheese Chocolate Chip Muffins (8) with an orange (0)
L: Chicken Quiche (6)
D: DINNER OUT!
Totals: Freestyle Points 14, Calories 591*

SUNDAY (4/8)
B: LEFTOVER Ricotta Cheese Chocolate Chip Muffins (8) with an orange (0)
L: Buffalo Turkey Cheeseburger with Blue Cheese and Broccoli Slaw (8)
D: Chicken Francese-Lightened Up (2) with spinach salad (1)**
Totals: Freestyle Points 19, Calories 903*

*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.

** Salad includes  1 ½ cups spinach, ¼ cup halved grape tomatoes, sliced red onion,  and 2 tablespoons light Italian dressing.

Calender Google Doc link

Shopping List:

Produce

• 1 bunch asparagus
• 1 head Boston Bibb/Butter or iceberg lettuce
• 1 English cucumber
• 1 apple (any variety)
• 1 large jalapeno
• 1 package broccoli slaw
• 8 oranges
• 1 package/bunch fresh basil
• 1 red bell pepper
• 2 pints grape tomatoes
• 2 medium plum tomatoes,
• 2 large vine-ripened tomatoes
• 1 container sprouts (such as Daikon radish)
• 4 ounces white mushrooms
• 1 (1-inch) piece fresh ginger
• 1 large head cauliflower (or 4 cups “riced”)
• 1 small (4-ounce) and 2 medium (5-ounce) avocados
• 1 large bunch scallions
• 1 package grapes (any variety)
• 1 small banana
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 large bag/container baby spinach (you need 9 cups)
• 1 large yellow onion
• 1 medium white onion
• 1 small red onion
• 1 large head garlic
• 3 large lemons
• 2 medium limes
• 1 (6-ounce) container fresh blueberries
• 1 (1-pound) container fresh strawberries
• 1 small package carrots (regular or baby)
• 1 small bunch/package of fresh rosemary (or you can sub dry in the Minestrone soup)
• 1 medium (8-ounce) zucchini

Meat, Poultry and Fish

• 1 pound (4) wild salmon fillets
• 1 pound thin sirloin steaks
• 1 1/3 pounds 99% lean ground turkey
• 4 ½ pounds (9) boneless, skinless chicken breasts
• 1 ¼ pounds 93% lean ground turkey

Grains

• 2 small (2-3 ounces) rolls (whole wheat, multi-grain, ciabatta, etc.)*
• 1 package whole wheat burger buns (I like Martin’s 100 calorie Potato Whole Wheat Buns)*
• 1 bag dry brown rice
• 1 container seasoned whole wheat breadcrumbs*
• 1 small bag all-purpose flour*
• 1 package self-rising (I use Presto) or regular cake flour*
• 1 small container quick oats*
• 1 box/bag small pasta, such as Ditalini*

Condiments and Spices

• Extra virgin olive oil
• Cooking spra
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Balsamic vinegar
• Garlic powder
• Cumin
• Dried oregano
• Paprika
• Smoked paprika
• Cayenne
• Cinnamon
• Sesame oil
• Rice wine vinegar
• Mirin
• Wasabi in tube
• Reduced sodium soy sauce
• Bay leaves
• Chili powder
• Toasted sesame seeds
• Dried thyme
• Light Italian dressing
• Frank’s RedHot Sauce
• Light mayonnaise
• White wine vinegar
• Vanilla
• Canola oil
• Balsamic glaze

Dairy & Misc. Refrigerated Items

• 1 package reduced fat sliced cheddar
• 1 (18-pack) large eggs
• Refrigerated pie crust (for 1 [9-inch] pie)
• 1 wedge/tub blue cheese
• 1 (8-ounce) container fat free ricotta cheese
• 1 small box butter
• Fresh (slice-able) mozzarella cheese (you need 3 ½ ounces)
• 1 small tub I Can’t Believe It’s Not Butter Light
• 1 (8-ounce) bag reduced fat cheddar cheese
• 1 pint skim milk
• 2 (6-ounce) containers nonfat plain Greek yogurt
• 1 wedge fresh parmesan (optional for Minestrone soup)

Frozen

• 1 small bag frozen corn kernels

Canned and Jarred

• 1 small jar roasted red peppers (or buy 1 fresh red pepper and roast it yourself)
• 1 (10-ounce) can RO*TEL Mild Diced Tomatoes & Green Chilies
• 1 (8-ounce) can tomato sauce
• 2 (32-ounce) boxes reduced or low sodium chicken broth
• 1 (6-ounce) can or (4.6-ounce) tube tomato paste
• 1 (15-ounce) can white beans (cannellini or navy)
• 1 (15-ounce) can Great Northern or white kidney beans
• 1 (28-ounce) can petite diced tomatoes (I like Tuttorosso)

Misc. Dry Goods

• Chia seeds
• NuNaturals liquid vanilla stevia (or your favorite sweetener)
• 1 small bag chopped pecans or sliced almonds
• 1 small package nori
• Cornstarch
• Baking soda
• 1 small box/bag granulated sugar
• 1 small bag mini semi-sweet chocolate chips
• 1 bottle white wine

*You can sub gluten-free, if desired