Healthy Eating
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posted June 7, 2020 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

This week I took a pause from promoting new recipes. There aren’t enough words and there’s no perfect recipe to heal our nation’s wounds right now.

For those of you who know me, you know I do not use this platform for much outside of healthy eating. I also promote healthy living which goes beyond what you eat. It’s about how we treat ourselves and each other. The way we, as a society, respond to racism, will shape how our children and their children treat each other, but also shape the world they live in. This paradigm is here to stay. I am still sharing a meal plan because we all need to take care on every level. Please consider productive conversations with your family and friends as you share your cooking and time with them in the kitchen.

“Be the change you wish to see in the world.” – Ghandi

“No one is born hating another person because of the color of his skin, or his background, or his religion. People must learn to hate, and if they can learn to hate, they can learn to love, for love comes more naturally to the human heart than its opposite” – Nelson Mandela, Long Walk to Freedom

I will be starting to post new recipes next week, and look forward to continuing the conversation while enjoying some really good food. Sending love and light to all.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!


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 WW Blue SP 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 (6/8)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Soba Noodle Veggie Stir-Fry (recipe x 4) (11B 13G 6P)

Totals: WW Points 19B 22G 12P, Calories 960*

B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Shrimp Fajitas (recipe x 2) (4B 9G 4P) with Best Guacamole Recipe (3B 4G 3P)
Totals: WW Points 15B 22G 13P, Calories 896*

B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and an orange (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G 0P) and 1
tablespoon light vinaigrette (1B 1G 1P)

Totals: WW Points 13B 16G 11P, Calories 812*

B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G
0P) and 1 tablespoon light vinaigrette (1B 1G 1P)
D: Grilled Chicken Bruschetta (3B 6G 3P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 17B 22G 15P, Calories 1,017*

FRIDAY (6/12)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) with 2 cups romaine (0P 0G 0P), 6 halved cherry tomatoes (0P 0G
0P) and 1 tablespoon light vinaigrette (1B 1G 1P)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4B 6G 4P) with 2 servings Caprese Salad (6B 6G 6P)

Totals: WW Points 21B 26G 19P, Calories 964*

B: Healthy Pancake Cereal (5B 6G 5P)
L: Turkey Club (recipe x 4) (7B 8G 7P)

Totals: WW Points 12B 14G 12P, Calories 623*

SUNDAY (6/14)
B: Huevos Pericos (recipe x 2) (2B 8G 2P) and 1 cup grapes (0B 0G 0P)
L: Grilled Pizza (6B 7G 6P)
D: Carne Guisada (7B 7G 6P) with ¾ cup brown rice (5B 5G 0P) and Colombian Aji Picante (0B 0G 0P)

Totals: WW Points 20B 27G 14P, Calories 1,019*

*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.


*Google doc

Shopping List


  • 2 medium oranges
  • 1 medium Granny Smith apple
  • 2 medium and 1 large bananas
  • 2 pounds red seedless grapes
  • 3 medium limes
  • 1 medium lemon
  • 1 dry pint fresh blueberries
  • 2 (6-ounce) containers fresh berries (your choice)
  • 2 medium heads garlic
  • 10 ounces baby red potatoes
  • 1-2 small habanero (or other hot) pepper
  • 4 medium and 3 large red bell peppers
  • 1 pound broccoli florets
  • 1 small (5-ounce) and 3 medium (6-ounce) Hass avocados
  • 1 small bunch celery
  • 3 large bunches scallions
  • 1 (5-ounce) bag/clamshell fresh baby arugula
  • 1 (5-ounce) bag/clamshell fresh baby spinach
  • 2 large heads Romaine lettuce
  • ½ small head Iceberg lettuce (can sub Romaine lettuce in Turkey Club, if desired)
  • 2 medium bunches fresh cilantro
  • 1 small bunch/container fresh basil
  • 1 small bunch fresh chives (can sub 1 tablespoon scallion greens in Lemon Caper Sauce, if desired)
  • 2 small, 6 medium and 2 large vine-ripened tomatoes
  • 1 dry pint cherry or grape tomatoes
  • 1 small red onion
  • 3 medium yellow onions

Meat, Poultry and Fish

  • 1 ½ pounds peeled and deveined shrimp
  • 1 pound 93% lean ground turkey
  • 1 pound Alaskan cod fillet
  • 1 ½ pounds beef stew meat
  • 1 package center-cut bacon
  • 1 ¼ pounds boneless, skinless thin chicken cutlets
  • 1 (9 to 10-ounce) boneless, skinless chicken breast
  • ¾ pound thinly sliced deli turkey breast (I like Boars Head)


  • 1 small package quick oats
  • 1 package soba noodles
  • 1 package low carb whole wheat taco size tortillas (I use La Tortilla Factory)
  • 1 package unbleached all-purpose or white whole wheat flour
  • 1 small package dry brown rice (or 4 ½ cups pre-cooked)
  • 1 loaf whole grain sliced bread
  • 1 package orzo pasta
  • 1 package plain panko breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • NuNaturals liquid vanilla stevia or your favorite sweetener
  • Light mayonnaise
  • Toasted sesame oil
  • Coconut aminos (or reduced sodium soy sauce)*
  • Sriracha sauce
  • Cinnamon
  • Chipotle chili powder
  • Garlic powder
  • Ground ginger
  • Cumin
  • Light vinaigrette (or make your own with ingredients in list)
  • Balsamic vinegar
  • Honey
  • Dijon mustard
  • Paprika
  • Old Bay seasoning
  • Dried parsley
  • Vanilla extract
  • Adobo seasoning salt (can sub kosher salt in Huevos Pericos and Carne Guisada, if desired)
  • White vinegar
  • Bay leaves
  • Anchiote or sazon

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 (12-ounce) chunk fresh whole milk mozzarella
  • 1 (4-ounce) chunk part skim mozzarella
  • 1 (8-ounce) bag reduced fat shredded cheddar cheese
  • 1 (32-ounce) tub nonfat plain Greek yogurt
  • 1 (8-ounce) container unsweetened almond milk (can sub 1 cup of another type of milk in Overnight Oats, if desired)
  • 1 (8-ounce) container 1% milk or buttermilk
  • 1 (8-ounce) container whipping cream (optional, for Healthy Pancake Cereal)

Canned and Jarred

  • 1 small jar capers
  • 1 small jar/can pizza sauce
  • 1 (32-ounce) carton reduced or low sodium chicken broth
  • 1 small jar creamy nut butter (peanut, almond, etc.)
  • 1 (8-ounce) can tomato sauce

Misc. Dry Goods

  • 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
  • 1 small bag pecans or walnuts
  • Baking powder
  • Colored sprinkles (optional for Healthy Pancake Cereal)
  • 1 can/bottle light beer

*You can buy gluten free, if desired

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