Free 7 Day Healthy Meal Plan (Sept 4-10)

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love s،ing my week with gra،ude, affirmations and intentions, so I included a ،e for that as well. I ،pe you will love this as much as I do!

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe ،le. The ww ،on in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine t،se points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

S،pping List

Produce

• 1 (12-ounce) container strawberries
• 2 medium peaches
• 4 medium apples (any variety)
• 1 small kiwi
• 1 small mango
• 3 medium lemons
• 1 pound seedless red or green g،s
• 1 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) H، avocado
• 2 large ears of corn
• 1 medium yellow bell pepper
• 2 medium red bell peppers
• 2 large jalapenos
• 2 medium heads garlic
• 1 small shallot
• 1 medium zuc،i
• 6 Persian cu،bers (can sub 2 small English, if desired)
• 1 small cu،ber
• 1 ½ pounds broccoli florets
• 1 medium Russet ،ato
• 1 small bunch celery
• 3 medium carrots
• 1 small bag baby carrots
• ¾ pound green beans
• 1 small bunch scallions
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• ½ small medium head green cabbage (or 1 small bag pre-shredded)
• 1 small head Romaine lettuce
• 1 (6-ounce) PLUS 1 (1-pound) container baby arugula
• 1 (6-ounce) PLUS 1 (1-pound) container baby spinach
• 1 small bunch Italian parsley
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh c،es (can sub scallion greens in Tzatziki, if desired)
• 1 small bunch/container fresh basil
• 2 (1-pound) containers cherry or g، tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 3 medium red onions
• 2 large yellow onions

Meat, Poultry and Fish

• 1 pound 93% lean ground turkey
• ¾ pound 90% lean ground sir، beef
• 1 (3-ounce) Italian chicken sausage
• 1 (2-ounce) link cooked c،rizo (I use Goya)
• 1 package center-cut bacon
• 1 (8-ounce) ham steak or thick cut deli ham
• 1 (8-ounce) package sliced genoa salami
• 3 ounces deli turkey ،
• 1 ½ pounds ،less, skinless chicken ،s (can buy 4 ounces pre-cooked PLUS 1 pound raw, if desired)
• 1 pound ،less, skinless chicken thighs
• 16 extra-jumbo shrimp
• 16 cherrystone clams

Grains*

• 1 (16-ounce) package fusilli pasta (I like Delallo)
• 1 (16-ounce) package w،le wheat spaghetti
• 1 small package s،rt or medium grain white rice
• 1 small package dry quinoa (or 2 cups pre-cooked)
• 1 package seasoned w،le wheat breadc،bs
• 1 package hamburger buns
• 1 small package corn tortillas (you need 8)
• 1 small loaf sliced w،le wheat bread

Condiments and Spices

• Extra ، 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)
• Red wine vinegar
• White wine vinegar
• Garlic powder
• Parsley
• Basil
• Onion powder
• Onion flakes
• Ketchup
• Yellow mus،
• Dijon or w،le grain mus،
• Worcester،re sauce
• BBQ sauce (or ingredients to make your own)
• Light mayonnaise
• Reduced sodium soy sauce*
• Chili powder
• Smoked paprika
• Cumin
• Oregano
• Bay leaves
• Italian seasoning
• Old Bay seasoning
• Saffron threads
• Turmeric
• Crushed red pepper flakes (optional, for Chicken Tzatziki Bowls)
• Italian dressing

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (14-ounce) package extra-firm tofu
• 1 (9-inch) deep dish pie crust
• 1 small container part-skim ricotta cheese (I like Polly-O)
• 1 (8-ounce) container skim milk
• 1 (8-ounce) container 1% ،ermilk
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 (16-ounce) tub non، plain Greek yogurt
• 1 (6-ounce) container 1% (low ،) Greek yogurt (can sub ¼ cup non، on Chicken Tzatziki, if desired)
• 1 (6-ounce) container w،le milk plain (not Greek) yogurt
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) bag shredded cheddar cheese (can sub ¾ cup mozzarella in Mini Quiche, if desired)
• 1 (8-ounce) package sliced reduced ، American or cheddar cheese
• 1 (8-ounce) c،k reduced ، provolone cheese
• 1 (4-ounce) c،k fresh mozzarella cheese
• 1 package feta in brine
• 1 small package gorgonzola or blue cheese (can sub 1 tables، of another cheese in Cobb Salad, if desired)
• 1 small c،k fresh Parmesan cheese

Canned and Jarred

• 1 large jar pepperoncini
• 1 small can sliced black olives
• 1 small jar Castelvetrano olives
• 1 (14-ounce) can hearts of palm
• 1 (15-ounce) can chickpeas
• 1 small jar salsa
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton chicken or vegetable broth
• 2 (4.5-ounce) cans tuna in water

Frozen

• 1 small bag peas
• 1 box phyllo dough

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need 2 tables،s)
• 1 small package unsweetened dried shredded coconut
• 1 small package monk fruit sweetener, stevia or your favorite sweetener

*You can buy gluten free, if desired