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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Eating Plan (9-15 October)
First and foremost- thanks for posting thin taste simple On the NY Times Bestseller List for the second week in a row and for all the reviews you have left! I read every single one of them! If you have not yet left a review on the book, but feel like doing so, I would be grateful.
My new jersey friends, book signing this sunday– October 8 – At Uncle Guiseppe’s Marketplace in Morris Plains. I’ll be up from 11:00am to 12:30pm – come and say hello!
With grocery prices rising, many of us are having to adjust, cut back and/or be more creative with our meals. The best way to stay within a budget and maintain healthy eating habits is meal planning. You can get 5-day budget friendly meal plans by signing up for Relish+ (get a 14-day free trial here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52-week spiral bound meal planner has weekly meal planning grids that you can tear out and put on your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and a grocery list to tear off. I love starting my week with gratitude, affirmations, and intentions, so I’ve included a space for that too. I hope you love it as much as I do!
Buy the Skinnytaste Meal Planner here:
A note about WW points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new weight watcher programs, With points displayed under the recipe title. wow button Takes you to the recipe card weight watchers website Where you can see the recipe builder you used to determine those points and add it to your day (in the US only, you must be logged in to your account). All cookbook recipes in the Cookbook Index have also been updated!
about meal planning
If you’re new to my meal plans, I’m sharing these free, 7-day flexible healthy meal plans (you can check out my previous meal plans here) as a guide. plenty of space for you to add more food, Coffee, Beverages, Fruits, Snacks, Desserts, Wine, etc. Or swap the recipes for your favorite meals, 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 is no one size fits all, it will depend on your goals, your age, weight etc.
There’s also an accurate, organized grocery list that will make grocery shopping much easier and much less stressful. Save your money and time. You’ll eat out less often, waste less food, and you’ll have everything you need on hand to help you stay on track.
Finally, if you are on Facebook join with me Facebook.com/groups/1934885496754505/” target=”_blank” rel=”noreferrer noopener nofollow external” data-wpel-link=”external”>SkinnyTest Facebook Community Where everyone is sharing photos of the recipes they are making, you can join in Facebook.com/groups/1934885496754505/” target=”_blank” rel=”noreferrer noopener nofollow external” data-wpel-link=”external”>Here, I’m loving all the ideas everyone is sharing! If you want to go to this email listyou can Subscribe here So you never miss a meal plan!
meal plan:
Breakfast and lunch are designed for one meal Monday-Friday and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or for lunch the next day. The grocery list is comprehensive and includes everything needed to make all the meals according to the plan.
Monday (10/9)
B: Savory Cottage Cheese Bowl
L: Autumn Kale Salad with Chicken
D: 1 ½ cups Easy Black Bean Vegetarian Chili with 2 tablespoons shredded Mexican cheese blend and 1 ounce avocado
Total Calories: 1,216*
Tuesday (10/10)
B: 2 scrambled eggs and 1 egg white, 1 slice whole-grain toast and 2 ounces avocado
L: Autumn Kale Salad with Chicken
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Roasted Cauliflower Rice with Garlic and Lemon (recipe x 2)
Total Calories: 1,255*
Wednesday (10/11)
B: English Muffin Breakfast Sandwich and an Orange
L: Autumn Kale Salad with Chicken
D: Salisbury Steak with Mushroom Gravy and Perfect Baked Potatoes
Total Calories: 1,212*
Thursday (10/12)
B: English Muffin Breakfast Sandwich and an Orange
L: Autumn Kale Salad with Chicken
D: Leftover Salisbury Steak with Mushroom Gravy and Roasted Sweet Potatoes
Total Calories: 1,270*
Friday (10/13)
B: Savory Cottage Cheese Bowl
L: turkey club and an orange
D: Air Fryer Salmon with Maple Soy Glaze, Roasted Broccoli with ¾ cup brown rice and crushed garlic
Total Calories: 1,214*
Saturday (10/14)
B: 4-Ingredient Flourless Banana Nut Pancakes (recipe x 4)
L: Minestrone Soup with 2 ounces multigrain baguette
D: dinner out
Total Calories: 623*
Sunday (10/15)
B: Cheese, Egg and Sausage Frittata with 1 cup spinach and 1 teaspoon light vinaigrette
L: Leftover minestrone soup with 2 ounces multigrain baguette
D: Juicy Oven Baked Chicken Breasts with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
Total Calories: 1,026*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a useful calculator to estimate your calorie needs, I have left enough room for you to add more food like coffee, beverages, fruits, snacks, desserts, wine, etc.
shopping list
produce
- 1 small plus 1 medium honey crisp apple
- 3 medium oranges
- 3 medium lemons
- 4 medium bananas
- 1 large (7-ounce) Hass avocado
- 2 large heads garlic
- 1 small onion
- 1 medium jalapeno
- 2 Persian (mini) cucumbers (can reduce by 1 small English, if desired)
- 1 medium zucchini
- 2 medium red capsicum
- 1 1/2 pounds broccoli florets
- 2 (16-ounce) packages riced cauliflower
- 1 small butternut squash (or ¾ pound pre-cut)
- ½ pound chopped mushrooms
- 4 medium (about 2 pounds) Russet or Idaho potatoes
- 4 medium (about 2 pounds) sweet potatoes
- 2 medium carrots
- 1 small bunch celery
- ¾ pound Brussels sprouts (can buy pre-chopped if desired)
- 1 (1-pound) bag/clamshell baby spinach
- 1 large bunch lacinato kale
- 1 small head romaine lettuce
- 1 small bunch scallions
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh rosemary (you can add more dried rosemary to the minestrone soup if desired)
- 1 medium bunch fresh Italian parsley
- 1 dried pint cherry or grape tomatoes
- 1 small vine ripe tomato
- 2 medium yellow onions
meat, poultry and fish
- 1 rotisserie chicken
- 1 1/2 pounds (4) boneless, skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 1 link Italian chicken sausage
- 1 1/2 pounds (4) skinless wild salmon fillets
- 1 pound peeled and deveined jumbo shrimp
- 1 package turkey bacon (I like applegate)
- 1 package center-cut bacon (2 slices turkey bacon can be substituted for turkey club if desired)
- 3 ounces chopped deli turkey breast (I like Boar’s Head)
Cereal*
- 1 loaf thinly sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package corn tortillas (you need 8)
- 1 package light whole wheat English muffins
- 1 small package flour
- 1 small package quick oats
- 1 (16-ounce) package small pasta (such as ditalini or orzo)
- 1 package plain breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 large or 2 small multigrain baguettes
- 1 small package dry brown rice (or 3 cups pre-cooked)
spices and seasonings
- extra virgin olive oil
- canola oil
- cooking spray
- Olive Oil Spray (or get one) miscellaneous oil sir)
- Kosher salt (I like diamond crystal,
- pepper grinder (or fresh black pepper)
- pure maple syrup
- Dijon mustard
- Cumin
- Chili powder
- garlic powder
- onion powder
- smoked paprika
- red capsicum
- rosemary
- crushed red pepper pieces
- Apple vinegar
- red wine vinegar
- balsamic vinegar
- Worcestershire sauce
- ground mustard (powder)
- Low Sodium Soy Sauce*
- Sriracha Sauce
- regular or light mayonnaise
- Bay leaf
- Light Vinaigrette Dressing (or make your own from the ingredients listed)
- parsley
Dairy and miscellaneous. refrigerated goods
- 2 dozen large eggs
- 1 (16-ounce) container low-fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container whole milk plain yogurt
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small box unsalted butter
- 1 (4-ounce) package goat cheese
- 1 small package blue or gorgonzola cheese
- 1 large wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) package shredded cheddar or American cheese
canned and jarred
- 1 (28-ounce) thinly sliced tomatoes
- 1 (10-ounce) can Rotel tomatoes with green peppers
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) cannellini or navy beans
- 2 (15-ounce) cans black beans
- 1 (32-ounce) carton low-sodium chicken broth
- 1 (14-ounce) can reduced-sodium vegetable broth
- 1 (32-ounce) carton broth
- 1 small can or jar anchovy fillets
frozen
- 1 (8-ounce) package corn kernels
various. dry goods
- 1 small package shelled pistachios (if buying from the bulk bin, you’ll need 2 tablespoons)
- 1 (8-ounce) package pecan halves
- 1 small package unsweetened Craisins or golden raisins (if buying from the bulk bin, you’ll need ¼ cup)
*You can purchase gluten free products if you wish
