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 SmartPoints®.
This week’s meal plan takes advantage of summer fruits and vegetables like zucchini, tomatoes, corn and watermelon.
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!
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 (7/29)
B: 2 scrambled eggs (0) and 1 ounce avocado (1)
L: Greek Chickpea Salad (6)
D: Cream of Zucchini Soup (1) with White Bean Caprese Salad (2) and 2 ounces multigrain baguette (3)
Totals: Freestyle™ SP 13, Calories 813*
TUESDAY (7/30)
B: Strawberry Peanut Butter Swirl Bowls (7) (½ recipe)
L: Greek Chickpea Salad (6)
D: Tzatziki Fish Tacos (6) with Watermelon Agua Fresca (0)
Totals: Freestyle™ SP 19, Calories 975*
WEDNESDAY (7/31)
B: 2 hard-boiled eggs (0) and a plum (0)
L: Greek Chickpea Salad (6)
D: Chicken and Broccoli Stir-Fry (4) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 15, Calories 879*
THURSDAY (8/1)
B: Strawberry Peanut Butter Swirl Bowls (7) (½ recipe)
L: Greek Chickpea Salad (6)
D: Za’atar Lamb Chops (4) with Grilled Corn Salad with Feta (3)
Totals: Freestyle™ SP 20, Calories 911*
FRIDAY (8/2)
B: 2 hard-boiled eggs (0) and a plum (0)
L: Chicken Club Lettuce Wrap Sandwich (5) and an apple (0)
D: Basil-Parmesan Salmon (3) with Zucchini Carpaccio (2)
Totals: Freestyle™ SP 10, Calories 912*
SATURDAY (8/3)
B: Chocolate Chip Zucchini Bread (5) with a banana (0)
L: The Skinny Tuna Melt (4) (recipe x 2)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 484*
SUNDAY (8/4)
B: Chocolate Chip Zucchini Bread (5) with 1 cup mixed berries (0)
L: 2 cups Summer Macaroni Salad with Tomatoes and Zucchini (6) (½ recipe)
D: Grilled Chicken Bruschetta (4) with corn on the cob (0)
Totals: Freestyle™ SP 15, Calories 842*
*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.
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