posted November 24, 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®.

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®.

Hope everyone had a wonderful Thanksgiving! A few notes, I will be doing a book signing in Long Island, Sunday, December 9, 2018 from Noon – 2:00 p.m. at Stew Leonard’s, 1897 Front Street, East Meadow, NY. Hope to see some of you there!

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!

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 (11/26)
B: 6 ounces nonfat plain Greek yogurt (0), 1 teaspoon honey (1), ½ cup blackberries and 1 tablespoon chopped pecans (2)
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0) and ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0)*
D: Minestrone Soup (2) with green salad** (0) with 2 tablespoons light balsamic vinaigrette (2) and 2 ounces multigrain baguette (3)
Totals: Freestyle™ SP 15, Calories 1,000***

TUESDAY (11/27)
B: ⅓ cup quick oats (3) with  1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0) and ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0)
D: Chicken and White Bean Enchiladas with Creamy Salsa Verde (5) with Cilantro Lime Cauliflower “Rice”***(1) (Double “rice” for Wed leftover)
Totals: Freestyle™ SP 17, Calories 899***

WEDNESDAY (11/28)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0) and ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0)
D: LEFTOVER Chicken and White Bean Enchiladas with Creamy Salsa Verde (5) with Cilantro Lime Cauliflower “Rice”(1)
Totals: Freestyle™ SP 11, Calories 934***

THURSDAY (11/29)
B: ⅓ cup quick oats (3) with  1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0) and ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0)
D: Spaghetti Squash Sausage Lasagna Boats (7)
Totals: Freestyle™ SP 17, Calories 853***

FRIDAY (11/30)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Spaghetti Squash Sausage Lasagna Boats (7)
D: Naked Salmon Burgers with Sriracha (3) with Crispy Air Fryer Sweet Potato Fries (7) (Recipe x 2)
Totals: Freestyle™ SP 17, Calories 997***

SATURDAY (11/1)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)
L: Navy Bean, Bacon and Spinach Soup (1) with 2 Easy Garlic Knots (4)
D: DINNER OUT!
Totals: Freestyle™ SP 6, Calories 575***

SUNDAY (11/2)
B: LEFTOVER Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)
L: Chicken and Zucchini Noodle Caprese (3) (Recipe x 2)
D: Turkey Meatloaf (3) with Instant Pot Mashed Potatoes (5) and Easy Garlic Broccolini (1)
Totals: Freestyle™ SP 13, Calories 976***

*Prep Mon-Thurs lunch on Sunday, if desired

**Green salad includes 6 cups romaine, ½ cup each: carrots, tomatoes, cucumber, and 2 scallions.

***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 (November 26-December 2)

**google doc

  • 1 dry pint blackberries
  • 2 medium pears (any variety)
  • 3 small limes
  • 8 medium oranges
  • 1 large head Romaine lettuce  ****substitute Butter or Iceberg lettuce due to the Romaine recall
  • 3 medium spaghetti squash
  • 2 small jalapeños
  • 2 medium heads cauliflower (or 8 cups “riced)
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell baby spinach
  • 2 bunches broccolini
  • 2 medium and 2 large zucchini
  • 2 pounds Russet potatoes
  • 3 large heads garlic
  • 1 small bunch/container fresh oregano (can sub 2 teaspoons dry in Greek Meatballs, if desired)
  • 1 small bunch/container fresh mint
  • 1 small bunch/container fresh dill
  • 1 large lemon
  • 1 (4-ounce) Hass avocado
  • 1 large red bell pepper
  • 1 small yellow bell pepper
  • 2 medium bunches scallions
  • 1 small bunch carrots
  • 1 small bunch celery
  • 1 small bunch/container fresh basil
  • 1 large bunch fresh Italian parsley
  • 1 small bunch fresh cilantro
  • 2 small and 1 large cucumber
  • 2 dry pints grape or cherry tomatoes
  • 1 small bunch/container fresh rosemary
  • 1 small red onion
  • 1 small white onion
  • 2 small and 1 medium yellow onions

Meat, Poultry and Fish

  • 1 ¼ pounds 93% lean ground turkey
  • 1 1/3 pounds 99% lean ground turkey
  • 1 package center-cut bacon
  • 1 ¾ pounds boneless, skinless chicken breasts
  • 1 pound wild salmon
  • 14 ounces Italian chicken sausage

Grains

  • 1 container quick oats*
  • ½ a loaf whole wheat bread (can sub extra breadcrumbs or panko in Greek Meatballs, if desired)*
  • 1 package seasoned whole wheat breadcrumbs*
  • 1 package small pasta, such as ditalini*
  • 1 (8 ounce) multigrain baguette*
  • 1 small bag all-purpose or whole white wheat flour*
  • 1 small package container panko breadcrumbs*
  • 1 package (8-inch) flour tortillas (you need 8)

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)
  • Honey
  • Bay leaves
  • Light balsamic vinaigrette
  • Chicken bouillon
  • Cumin
  • Light mayonnaise
  • Sriracha
  • Reduced sodium soy sauce*
  • Oregano
  • Crushed red pepper flakes
  • Ketchup
  • Worcestershire sauce
  • Marjoram
  • Garlic powder
  • Paprika

Dairy & Misc. Refrigerated Items

  • 1 (6-ounce) and 1 (17.5-ounce) container nonfat plain Greek yogurt
  • 1 18-pack large eggs
  • 1 small box butter
  • 1 wedge fresh Parmesan cheese
  • 1 (8-ounce) tub light sour cream
  • 4 ounces fresh mini mozzarella balls
  • 1 small container feta cheese
  • 1 (8-ounce) container skim milk
  • 1 pint 1 % buttermilk
  • 1 (8-ounce) bag reduced fat shredded Mexican cheese blend
  • 1 (8-ounce) bag whole milk shredded mozzarella cheese
  • 1 (15-ounce) tub part-skim ricotta cheese

Frozen

  • 1 (10-ounce) package frozen chopped spinach

Canned and Jarred

  • 5 (15-ounce) cans white beans (such as Cannellini or Navy)
  • 1 (15-ounce) can crushed tomatoes
  • 1 (15-ounce) can and 2 (32-ounce) cartons reduced sodium chicken broth
  • 1 (28-ounce) can petite diced tomatoes
  • 1 (4.5-ounce) and 1 (7-ounce) can chopped green chilies
  • 1 (8-ounce) can or 1 (4.5-ounce) tube tomato paste
  • 1 (15-ounce) can chickpeas
  • 1 jar chopped artichokes

Misc. Dry Goods

  • 1 small bag chopped pecans
  • Baking powder

*Can sub gluten-free, if desired.



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