posted March 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®.

I am working on new breakfast recipes for next week, I have a waffle recipe I am excited to share soon! Let me know if you have any requests, I am always open to ideas.

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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

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!


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 (3/11)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins* (5) with a banana (0)
L: Chickpea Avocado Salad *(3) and an apple (0)
D: Carrot Ginger Soup (3) with 2 Easy Garlic Knots (4)

Totals: Freestyle™ SP 15, Calories 879**

TUESDAY (3/12)
B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a pear (0)
L: Chickpea Avocado Salad (3) and an apple (0)
D: Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
Totals: Freestyle™ SP 12, Calories 845**

B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a banana (0)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
D: Broccoli and Cheese Stuffed Chicken (4) with a 1 ½ cups mixed greens (0), 5 cherry tomatoes (0) and 1
tablespoon light balsamic vinaigrette (1)

Totals: Freestyle™ SP 14, Calories 997**

B: Gluten-Free, Dairy-Free, Blueberry Oatmeal Muffins (5) with a pear (0)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4) with 1 ounce avocado (1)
D: Pasta with Butternut Sauce, Spicy Sausage and Baby Spinach (9)
Totals: Freestyle™ SP 18, Calories 870**

FRIDAY (3/15)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a 2  ounce multigrain roll (3)
D: Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 16, Calories 903**

B: Breakfast BLT Salad (4) (Recipe x 2)
L: Baked Buffalo Chicken Nuggets (2) and 8 baby carrots  (0) with ¼ cup Low Fat Creamy Blue Cheese Dressing (3)

Totals: Freestyle™ SP 9, Calories 627**

SUNDAY (3/17)
B: Bell Pepper and Potato Frittata (1) with 1 cup mixed berries (0)
L: Sweet Potato Irish Nachos (10)
D: Instant Pot Corned Beef and Cabbage (5) with Creamy Cauliflower Mash with Kale (2)
Totals: Freestyle™ SP 18, Calories 927**

*Freeze any muffins you or your family won’t eat.  Prep muffins and salad  Sunday night, if desired.
**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.

Skinnytaste Meal Plan (March 11-March 17)

**Google Doc

Shopping List:


  • 2 medium bananas
  • 2 medium pears (any variety)
  • 2 medium apples (any variety)
  • 1 small orange
  • 3 small (1 ½ pounds each) spaghetti squash
  • 1 medium (7-ounce) Yukon Gold potato
  • 1 ¾ pounds (4 medium) sweet potatoes
  • 1 medium head cabbage
  • 1 large head cauliflower
  • 1 (1-pound) butternut squash
  • 3 medium bunches Lacinato kale
  • 1 large bag mini rainbow peppers
  • 1 small cucumber
  • 2 pounds baby carrots
  • 2 pounds broccoli florets (or 6 cups pre-cut)
  • 3 medium carrots
  • 1 small bunch celery
  • 1 (10-ounce) bag/clamshell mixed greens
  • 1 large shallot
  • 2 medium heads garlic
  • 1 medium lemon
  • 1 large bunch scallions
  • 1 (3-inch) piece ginger
  • 1 small bunch cilantro
  • 1 (6-ounce) clamshell fresh blueberries
  • 1 (1-pound) clamshell fresh strawberries
  • 1 (6-ounce) clamshell fresh blackberries or raspberries
  • 1 small red onion
  • 1 small head romaine lettuce
  • 1 (10-ounce) bag/clamshell baby spinach and arugula mix
  • 1 small bunch fresh Italian parsley
  • 2 large (6-ounce) Hass avocados
  • 1 small bunch/container fresh sage (can sub parsley in Butternut Pasta, if desired)
  • 1 large green bell pepper
  • 1 small red bell pepper
  • 1 small jalapeno
  • 1 small bunch/container fresh chives (can sub parsley or scallion greens for garnish in Carrot
  • Soup, if desired)
  • 2 dry pints grape or cherry tomatoes
  • 1 small and 1 large white onion
  • 1 small and 1 large vine-ripened tomato
  • 3 small limes

Meat, Poultry and Fish

  • 1 pound 93% ground turkey
  • 2 pounds (8) thin chicken breast cutlets
  • 1 pound (4) wild salmon fillets
  • 2 pounds trimmed, lean corned beef brisket
  • 11 ounces (4 links) spicy Italian chicken sausage
  • 1 package center-cut bacon
  • 1 pound boneless, skinless chicken breasts


  • 1 package quick oats
  • 1 small bag all-purpose flour
  • 1 container whole wheat seasoned breadcrumbs
  • 1 small package panko breadcrumbs
  • 1 package short pasta (such as gemelli, casarecce or penne)
  • 1 small multigrain roll

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Black pepper
  • Balsamic vinegar
  • Honey
  • Coconut or canola oil
  • Vanilla extract
  • Unfiltered apple cider vinegar (I like Braggs)
  • Garlic powder
  • Cumin
  • Chili powder
  • Paprika
  • Oregano
  • Light balsamic vinaigrette (or make your own with ingredients in list)
  • Sesame oil
  • Reduced sodium soy sauce*
  • Toasted sesame seeds
  • Unseasoned rice vinegar
  • Red wine vinegar
  • White wine vinegar
  • Light mayonnaise
  • Franks RedHot Sauce
  • Cayenne
  • Bay leaves
  • Whole peppercorns

Dairy & Misc. Refrigerated Items

  • 1 package blue cheese
  • 1 box unsalted butter
  • 1 tub whipped butter (can sub unsalted butter with a pinch of salt in Butternut Pasta, if desired)
  • 1 pint liquid egg whites
  • 1 dozen large eggs
  • 1 (8-ounce) container unsweetened almond milk
  • 1 (8-ounce) container skim milk
  • 1 small wedge fresh Parmesan cheese
  • 1 (32-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)
  • 1 (8-ounce) tub light sour cream
  • 1 (8-ounce) bag reduced fat shredded Mexican cheese blend
  • 1 (8-ounce) bag reduced fat Pepper Jack cheese (can sub ½ cup Mexican blend in Irish Nachos,
    if desired)
  • 1 (8-ounce) block sharp cheddar cheese


Canned and Jarred

  • 1 small jar unsweetened apple sauce
  • 1 (15-ounce) can chickpeas
  • 1 (32-ounce) carton reduced sodium vegetable broth
  • 1 (8-ounce) can tomato sauce
  • 1 small jar salsa
  • 1 small jar pickled jalapenos
  • 1 (2.25-ounce) can sliced black olives (optional for Sweet Potato Nachos)

Misc. Dry Goods

  • 1 small package brown sugar
  • Baking powder
  • Baking soda
  • 1 small bag chopped walnuts (or pecans)

*You can sub gluten-free, if desired

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