posted September 29, 2018 by Gina

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

Happy October! My favorite month and also my birthday week!! And just a few days and Skinnytaste One and Done Cookbook will be arriving to everyone’s door if you pre-ordered! And for those asking, all the WW points for all three books are listed in the cookbook index.

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!


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 (10/1)
B: Petite Crustless Quiche* (5) and a banana (0)
L: 2 servings Heirloom Tomato Sandwich (8)
D: Minestrone Soup (2) with Easy Garlic Knots (2)
Totals: Freestyle™ SP 17, Calories 924**

TUESDAY (10/2)
B: Petite Crustless Quiche (5) with a pear (0)
L: LEFTOVER Minestrone Soup (2) with Easy Garlic Knots (2)
D: Skillet Cauliflower “Arroz” con Pollo (8)
Totals: Freestyle™ SP 17, Calories 1,060**

B: Petite Crustless Quiche (5) with a pear (0)
L: LEFTOVER Minestrone Soup (2) with Easy Garlic Knots (2)
D: Cuban Picadillo***(3) over ¾ cup brown rice (5) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 19, Calories 1,049**

B: Petite Crustless Quiche* (5) and a banana (0)
L: Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Chicken Marsala Meatballs (5) with Roasted Spaghetti Squash (0)
Totals: Freestyle™ SP 19, Calories 913**

FRIDAY (10/5)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Flounder Milanese with Arugula and Tomatoes (3) and Creamy Cauliflower Puree (1)
Totals: Freestyle™ SP 18, Calories 833**

B: Breakfast Burrito Bowl with Spiced Butternut Squash (3)
L: Chicken and Lentil Soup (1)
Totals: Freestyle™ SP 4, Calories 490**

SUNDAY (10/7)
B: Applesauce Nut Bread# (5) with 1 cup mixed berries (0)
L: LEFTOVER Chicken and Lentil Soup (1)
D: Pork Chops and Applesauce (4) with  Skinny Buttermilk Mashed Potatoes with Chives (5) and Easy Garlic Broccolini (1)
Totals: Freestyle™ SP 16, Calories 842**

*Freeze any leftover you/your family won’t eat.

**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.

***Make a quesadilla Wed night with leftover Picadillo for lunch Thurs and Fri.

#Make applesauce Saturday.

**google doc

Shopping List:



  • 2 medium bananas
  • 2 medium pears (any variety)
  • 8 medium and 1 large apples (a combo of Golden Delicious, Honey Crisp, Fuji, Gala, etc.)
  • 2 bunches broccolini
  • 1 medium (8 ounce) zucchini
  • ½ small head (about 5 cups) white cabbage
  • 8 ounces cremini mushrooms
  • 3 ounces shiitake mushrooms
  • 2 pounds (6-7 medium) Yukon gold potatoes
  • 1 (1 ½ pound) butternut squash (or 20 ounces cubed)
  • 1 (6-ounce) and 2 (1-pound) clamshells fresh berries (your choice)
  • 1 medium head cauliflower
  • 1 large shallot
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 medium bunch Italian parsley
  • 1 large bunch cilantro
  • 1 small container/bunch chives (can sub scallion greens in Mashed Potatoes, if desired)
  • 3 large heads garlic
  • 1 small bunch scallions
  • 2 small (4-ounce) Hass avocados
  • 1 medium lime
  • 2 small lemons
  • 1 small and 1 medium red bell pepper
  • 2 medium carrots
  • 2 stalks celery
  • 1 small bunch/container basil
  • 1 large heirloom tomato
  • 7 medium vine-ripened tomatoes
  • 1 small red onion
  • 1 small, 1 medium and 1 large yellow onion
  • 1 large spaghetti squash
  • 1 small bunch rosemary (can sub dry or 1 sprig of another fresh herb in Minestrone, if desired)

Meat, Poultry and Fish

  • 6 ounces turkey kielbasa
  • 4 chicken drumsticks
  • 1 ½ pounds 93% lean ground beef
  • 1 pound 93% lean ground chicken
  • 1 pound (4) skinless flounder filets
  • 12 ounces (3) boneless, skinless chicken thighs
  • 14 ounces (4 thin) boneless, center-cut pork loin chops


  • 1 package all-purpose flour*
  • 1 package white whole wheat flour*
  • 1 small package reduced carb whole wheat flour tortillas*
  • 1 container seasoned (white or whole wheat) breadcrumbs*
  • 1 package dry brown rice
  • 1 (4-ounce) ciabatta roll*
  • 1 package small pasta such as ditalini*

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Bay leaves
  • Cumin
  • Honey
  • Garlic powder
  • Smoked paprika
  • Better than Bouillon Chicken Base
  • Oregano
  • Sazon (I like Badia)
  • Paprika
  • Sage
  • Thyme
  • Cinnamon sticks
  • Red pepper flakes (optional, for Garlic Broccolini)
  • Apple cider vinegar (I like Bragg’s)
  • Agave
  • Cinnamon
  • Nutmeg
  • All spice
  • Vanilla extract

Dairy & Misc. Refrigerated Items

  • 1 dozen eggs
  • 1 (16-ounce) carton liquid egg whites
  • 1 (17.5-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield Farm)
  • 1 small box butter
  • 1 (8-ounce) bag reduced fat shredded cheddar cheese
  • 1 pint 1% buttermilk
  • 1 small wedge fresh Parmesan cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Marsala Meatballs, if desired)
  • 1 (8-ounce) container skim milk (or milk of choice)


  • 1 (12-ounce) bag riced cauliflower (I like Green Giant)

Canned and Jarred

  • 1 (15-ounce) can cannellini or navy beans
  • 1 (32-ounce) carton reduced sodium chicken or vegetable broth
  • 1 (28-ounce) can petite diced tomatoes
  • 1 (8-ounce) can tomato sauce
  • 1 small jar pitted green olives
  • 1 (15-ounce) can reduced sodium chicken broth
  • 1 (6-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

  • Baking powder
  • Baking soda
  • 1 small bottle Marsala wine
  • 1 small bag chopped walnuts
  • 1 (1-pound) bag dry lentils
  • 1 small box/bag light brown sugar

*Can sub gluten-free, if desired

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