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.
I’m excited to share this breakfast pizza recipe with you for the new meal plan, you’ll notice the recipe isn’t up yet, I will be posting tomorrow but the ingredients are listed in the shopping list.
If you’re new to my meal plans, I’ve been sharing free, 7-day flexible 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 (2/26)
B: Avocado Toast with Sunny Side Egg (4) with a banana (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Easy Crust-less Spinach and Feta Pie (2) with White Bean Caprese Salad (2)
Totals: Freestyle Points 15, Calories 827*
TUESDAY (2/27)
B: Avocado Toast with Sunny Side Egg (4) with a banana (0)
L: LEFTOVER Easy Crust-less Spinach and Feta Pie (2) with White Bean Caprese Salad (2)
D: Pressure Cooker Stewed Chicken with Corn (Pollo Guisado con Maiz) (4) with ½ cup brown rice (3)
Totals: Freestyle Points 15, Calories 1,026*
WEDNESDAY (2/28)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0) and ½ cup blueberries (0)
L: LEFTOVER Easy Crust-less Spinach and Feta Pie (2) with White Bean Caprese Salad (2)
D: One-Pot Spaghetti and Meat Sauce (8) with 1 cup arugula salad** (3)
Totals: Freestyle Points 19, Calories 932*
THURSDAY (3/1)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0) and ½ cup blueberries (0)
L: Chickpea Tuna Salad (0)
D: Instant Pot Chicken and Lentil Soup (1) with 2 ounces multi-grain baguette (3) with 2 teaspoons butter (3)
Totals: Freestyle Points 11, Calories 938*
FRIDAY (3/2)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 teaspoon honey (1)
L: Chickpea Tuna Salad (0)
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) with Broccoli and Orzo (4)
Totals: Freestyle Points 7, Calories 877*
SATURDAY (3/3)
B: Bacon and Egg Breakfast Pizza (recipe coming) (5)
L: LEFTOVER Instant Pot Chicken and Lentil Soup (1) with 2 ounces multi-grain baguette (3)
D: Dinner out!
Totals: Freestyle Points 9, Calories 664*
SUNDAY (3/4)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4) [Recipe x 4]
L: LEFTOVER Instant Pot Chicken and Lentil Soup (1) with 2 ounces multi-grain baguette (3)
D: Thai Basil Chicken (1) with Roasted Broccoli with Smashed Garlic (2) and ¾ cup jasmine rice (4)
Totals: Freestyle Points 15, Calories 1,201*
*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.
**Includes 4 cups arugula, 2 ounces shaved parmesan and ¼ cup balsamic vinaigrette
**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. 3 Double the recipe for a family of 4. 4 Cook oats with water according to package instructions then add milk, salt and berries.
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