Skinnytaste Meal Plan (July 9-July 15)

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®.

Just a friendly reminder, to receive my new recipes or meal plans via email, make sure you’re signed up for my email subscription (it’s free!). Second, have you pre-ordered my cookbook Skinnytaste One and Done? It comes out Oct 9, but you can get 4 free recipes from the book now, with your pre-order. More details here!

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 (7/9)
B: 2 scrambled eggs (0) with 2 ounces avocado (3) and a peach (0)
L: Chicken Waldorf Salad (3)
D: Cheesy Zucchini Enchiladas (7) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle Points 14, Calories 923*

TUESDAY (7/10)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad  (3)
D: Madison’s Favorite Beef Tacos** (9)
Totals: Freestyle Points 17, Calories 896*

WEDNESDAY (7/11)
B: 2 scrambled eggs (0) with 2 ounces avocado (3) and a peach (0)
L: Chicken Waldorf Salad  (3)
D: Rosemary Chicken Salad with Avocado and Bacon*** (10) (Recipe x 2)
Totals: Freestyle Points 16, Calories 909*

THURSDAY (7/12)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: BLT Salad with Avocado (5)
D: Baked Pesto Chicken (2) with Broccoli and Orzo (4)
Totals: Freestyle Points 16, Calories 812*

FRIDAY (7/13)
B: PB + J Smoothie (4)
L: BLT Salad with Avocado (5)
D: Grilled Salmon with Avocado Bruschetta (3) and Grilled Peaches with Honey and Yogurt (2) for dessert
Totals: Freestyle Points 14, Calories 838*

SATURDAY (7/14)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Cheeseburger Salad (7)
D: DINNER OUT!
Totals: Freestyle Points 11, Calories 544*

SUNDAY (7/15)
B: LEFTOVER Sausage, Cheese and Veggie Egg Bake (4)
L: Tomato Tuna Melts (6) (Recipe x 2) and an apple (0)
D: BBQ Chicken Salad (2) (Recipe x 2)
Totals: Freestyle Points 12, Calories 836*

*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.

**Freeze leftover beef.

*** Make extra bacon for Thurs/Fri BLT salad.

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