28-Day Weight Watchers Meal Plan

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Weight Watchers is a fantastic program for anyone looking to lose weight. The SmartPoints system makes it easier than ever to track your food intake. You don’t even have to count calories or macronutrients! There have been a few changes with the Freestyle program, but don’t worry… While some point values may have changed, none of those foods have gone up in points. In fact, many of your favorite foods have been reduced to zero points. There are over 200 zero-point foods on the list today. To help you navigate these changes, we created this 28-day Weight Watchers meal plan. How great is that?

28-Day Weight Watchers Meal Plan

Having a meal plan is the best way to stay on track with your weight-loss goals. We’ve made it easy by providing delicious ideas for breakfast, lunch, dinner, and snacks. After all, losing weight shouldn’t be a flavorless process! Healthy recipes that taste great is just one of the reasons that we love this program. All you need are a few of the right recipes under your belt. Before you know it, you’ll drop serious pounds while enjoying your favorite foods.

You’ll find everything from savory sausages to mouthwatering muffins and stews. Our 28-day Weight Watchers meal plan has it all! Simplify your weight-loss journey by following a menu plan that keeps meal stress at bay. For the next month, you don’t have to worry about keeping cravings in check. These nutrient-dense recipes are comforting and filling. So what are you waiting for? A month of delicious dishes stuffed with nutrition and slimming properties start below.

Day 1 (15 SmartPoints)

Breakfast: Individual Egg and Spinach Bowl Smart Points (Freestyle): 1
Lunch: Skinny Cheeseburger Boats SmartPoints (Freestyle): 5
Dinner: Crock Pot Low-Fat Beef Stew SmartPoints (Freestyle): 7
Snack: 3-Ingredient Parmesan Kale Chips SmartPoints (Freestyle): 2

Day 2 (17 SmartPoints)

Breakfast: Berry Overnight Oats SmartPoints (Freestyle): 5
Lunch: Slow Cooker Fiesta Chicken Soup SmartPoints (Freestyle): 1
Dinner: Sweet Potato Nachos SmartPoints (Freestyle): 5
Snack: Sweet and Salty Chocolate Covered Pretzels SmartPoints (Freestyle): 6

Day 3 (19 SmartPoints)

Breakfast:  Instant Pot Apple Cinnamon Oatmeal SmartPoints (Freestyle): 2
Lunch: Mediterranean Chopped Salad with Salmon, Cucumber and Mint SmartPoints (Freestyle): 9
Dinner: Baked Chicken Quesadilla Casserole SmartPoints (Freestyle): 6
Snack: Oven-Baked Zucchini Chips SmartPoints (Freestyle): 2

Day 4 (18 SmartPoints)

14 Easy Low-Carb Meals Under 300 Calories

Breakfast: Turkey Sausage Breakfast Muffins SmartPoints (Freestyle): 5
Lunch: Moroccan Chicken Salad with Chimichurri Dressing SmartPoints (Freestyle): 6
Dinner: Clean Eating Pizza Lasagna Rolls SmartPoints (Freestyle): 7
Snack: Baked Apple Chips SmartPoints (Freestyle): 0

Day 5 (17 SmartPoints)

Breakfast: Souffle Omelette with Mushrooms SmartPoints (Freestyle): 1
Lunch: Tuna Salad Stuffed Avocado SmartPoints (Freestyle): 8
Dinner: Turkey Meatloaf Cupcakes with Mashed Potatoes SmartPoints (Freestyle): 6
Snack: Southwestern Brussels Sprout Coleslaw SmartPoints (Freestyle): 2

Day 6 (16 SmartPoints)

Breakfast: Peanut Butter Banana Overnight Oats SmartPoints (Freestyle): 7
Lunch: Tomato, Mozzarella, and Basil Panini SmartPoints (Freestyle): 8
Dinner: Slow Cooker Balsamic Chicken SmartPoints (Freestyle): 1
Snack: Instant Pot Applesauce SmartPoints (Freestyle): 0

Day 7 (21 SmartPoints)

Breakfast: Peanut Butter Mocha Espresso Shake SmartPoints (Freestyle): 11
Lunch: Skinny Taco Salad in a Jar SmartPoints (Freestyle): 3
Dinner: Skinny Zucchini Pasta & Baby Spinach SmartPoints (Freestyle): 4
Snack: Baked Onion Rings SmartPoints (Freestyle): 3

Day 8 (16 SmartPoints)

Breakfast: Rise and Shine With These Greek Egg Muffins SmartPoints  (Freestyle): 1
Lunch: Clean Eating Chicken Salad SmartPoints  (Freestyle): 2
Dinner: 6-Ingredient Mexican Style Quinoa Salad SmartPoints  (Freestyle): 5
Snack: Coconut Banana Paleo Cookies SmartPoints  (Freestyle): 8

Day 9 (11 SmartPoints)

Breakfast: Crustless Vegetable Quiche SmartPoints  (Freestyle): 2
Lunch: Tomato, Hummus, and Spinach Sandwich SmartPoints  (Freestyle): 3
Dinner:  Slow Cooker Spinach Artichoke Chicken SmartPoints  (Freestyle): 5
Snack:Paleo Friendly Meaty Veggie Roll Ups  SmartPoints  (Freestyle): 1

Day 10 (24 SmartPoints)

Skinny Bell Pepper Nacho Boats Recipe

Breakfast: Overnight French Toast Casserole  SmartPoints  (Freestyle): 6
Lunch: Supermodel Superfood Salad SmartPoints  (Freestyle): 6
Dinner: Asian Mango Chicken Stir-Fry SmartPoints  (Freestyle): 8
Snack: Skinny Bell Pepper Nacho Boats SmartPoints  (Freestyle): 4

Day 11 (20 SmartPoints)

Almond Butter and Banana Sandwiches

Breakfast: Flour-less Blueberry Oatmeal Muffins  SmartPoints  (Freestyle): 5
Lunch: Chicken and Crisp Veggie Sandwich SmartPoints  (Freestyle): 8
Dinner: Baked Lemon Salmon and Asparagus Foil Pack SmartPoints  (Freestyle): 2
Snack: Almond Butter and Banana Sandwiches SmartPoints  (Freestyle): 5

Day 12 (22 SmartPoints)

Cranberry Pumpkin Seed Granola

Breakfast: Tomato, Ham, and Poached Egg English Muffin SmartPoints  (Freestyle): 6
Lunch: Clean Eating Nut Butter and Jam Sandwich SmartPoints  (Freestyle): 6
Dinner: One Pot Turkey and Mediterranean Quinoa SmartPoints  (Freestyle): 4
Snack: Cranberry Pumpkin Seed Granola SmartPoints  (Freestyle): 6

Day 13 (26 SmartPoints)

Chocolate Peanut Butter Protein Smoothie

Breakfast: Slow Cooker Sweet Potato Oatmeal SmartPoints  (Freestyle): 6
Lunch: Chickpea and Tomato Salad SmartPoints  (Freestyle): 5
Dinner: Easy Chicken Bruschetta Casserole SmartPoints  (Freestyle): 8
Snack: Chocolate Peanut Butter Protein Smoothie  SmartPoints  (Freestyle): 7

Day 14 (14 SmartPoints)

Breakfast:Crustless Spinach Quiche with Sundried Tomatoes SmartPoints  (Freestyle): 4
Lunch:  Chicken Burrito Bowl SmartPoints  (Freestyle): 4
Dinner: Mediterranean Greek Salmon with Orzo SmartPoints  (Freestyle): 3
Snack: 6-Ingredient Tuna Salad Stuffed Eggs SmartPoints  (Freestyle): 3

Day 15 (16 SmartPoints)

Protein Salmon and Eggs on Toast

Breakfast: Protein Salmon and Eggs on Toast SmartPoints (Freestyle): 3
Lunch: Southwest Chicken Casserole with Black Beans Recipe SmartPoints (Freestyle): 6
Dinner: One-Skillet Chicken and Broccoli Dinner SmartPoints (Freestyle): 2
Snack: No-Bake Lemon Berry Cups SmartPoints (Freestyle): 5

Day 16 (22 SmartPoints)

Breakfast: Mediterranean Egg White Frittata SmartPoints (Freestyle): 5
Lunch: Veggie & Pesto Sandwich SmartPoints (Freestyle): 8
Dinner: Chili Lime Chicken with Mango Rice SmartPoints (Freestyle): 8
Snack: Sesame Garlic Nori Chips SmartPoints (Freestyle): 1

Day 17 (21 SmartPoints)

Peanut Butter Banana Cups

Breakfast: Clean Eating Refrigerator Oatmeal  SmartPoints (Freestyle): 8
Lunch: Crispy Zucchini Tacos with Chipotle Cream Recipe SmartPoints (Freestyle): 8
Dinner: Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta SmartPoints (Freestyle): 2
Snack: Peanut Butter Banana Cups SmartPoints (Freestyle): 3

Day 18 (18 SmartPoints)

Deviled Eggs

Breakfast: Easy Turkey Burrito Skillet SmartPoints (Freestyle): 11
Lunch: Fiesta Chicken Soup SmartPoints (Freestyle): 1
Dinner: Warm Chicken Salad Over Arugula with Creamy Dill Dressing SmartPoints (Freestyle): 1
Snack: Clean eating Deviled Eggs SmartPoints (Freestyle): 5

Day 19 (24 SmartPoints)

Breakfast: 2-Ingredient Sweet Potato Pancakes SmartPoints (Freestyle): 3
Lunch: Avocado and Poached Egg Quinoa Bowl SmartPoints (Freestyle): 7
Dinner: Quick & Easy Black Bean Lentil Soup SmartPoints (Freestyle): 2
Snack: Caramel Pumpkin Spice Popcorn SmartPoints (Freestyle): 12

Day 20 (27 SmartPoints)

Breakfast: French Toast Casserole SmartPoints (Freestyle): 6
Lunch: Turkey and Spicy Hummus Club SmartPoints (Freestyle): 12
Dinner: Clean Eating Chicken Fried Rice SmartPoints (Freestyle): 6
Snack: Peanut Butter Yogurt Honey Dip SmartPoints (Freestyle): 3

Day 21 (21 SmartPoints)

Healthiest Greek Salad Recipe

Breakfast: Crustless Asparagus Quiche SmartPoints (Freestyle): 1
Lunch: Healthiest Greek Salad SmartPoints (Freestyle): 14
Dinner: Tuna Zucchini Noodle Bake SmartPoints (Freestyle): 3
Snack: Classic Cucumber and Tomato Salad SmartPoints (Freestyle): 3

Day 22 (16 SmartPoints)

Breakfast: 4 Ingredient Protein Pancakes SmartPoints (Freestyle): 0
Lunch: Chickpea Cucumber Salad SmartPoints (Freestyle): 5
Dinner: Slow Cooker Enchiladas SmartPoints (Freestyle): 10
Snack: Spicy Pumpkin Hummus SmartPoints (Freestyle): 1

Day 23 (21 SmartPoints)

Skinny Taco Salad in a Jar

Breakfast: Peach, Cherry, and Almond Overnight Oats SmartPoints (Freestyle): 10
Lunch: Skinny Taco Salad in a Jar SmartPoints (Freestyle): 3
Dinner: Crock Pot Creamy Chicken and Wild Rice Soup SmartPoints (Freestyle): 3
Snack: 3 Ingredient Peanut Butter Cups SmartPoints (Freestyle): 5

Day 24 (25 SmartPoints)

No-Bake Almond Cranberry Energy Balls

Breakfast: 4-Ingredient Strawberry Peach Tart SmartPoints (Freestyle): 6
Lunch: Crockpot Cauliflower Fried Rice  SmartPoints (Freestyle): 5
Dinner: Chickpea Mediterranean Rice SmartPoints (Freestyle): 9
Snack: No-Bake Almond Cranberry Energy Balls SmartPoints (Freestyle): 5

Day 25 (25 SmartPoints)

Breakfast: White Bean Avocado Toast SmartPoints (Freestyle): 3
Lunch: Chicken Chili SmartPoints (Freestyle): 1
Dinner: Skinny Salmon, Kale & Cashew Bowl SmartPoints (Freestyle): 12
Snack: No-Bake Almond Joy Cookies SmartPoints (Freestyle): 9

Day 26 (17 SmartPoints)

Three Seed Berry Parfait

Breakfast: Three Seed Berry Parfait SmartPoints (Freestyle): 6
Lunch: Spicy Kale Salad with Chickpeas & Maple Dijon Dressing SmartPoints (Freestyle): 2
Dinner: Skillet Lemon Chicken Breast Dinner SmartPoints (Freestyle): 4
Snack: Sweet and Spicy Nuts SmartPoints (Freestyle): 5

Day 27 (19 SmartPoints)

Superfoods Smoothie

Breakfast: Superfoods Smoothie SmartPoints (Freestyle): 6
Lunch: Sweet Potato Black Bean Quinoa Bites  SmartPoints (Freestyle): 1
Dinner: Slow Cooker Eggplant Lasagna SmartPoints (Freestyle): 8
Snack: Chocolate Coconut Almond Balls SmartPoints (Freestyle): 4

Day 28 (27 SmartPoints)

Lemon Chicken Breasts with Salad & Asparagus

Breakfast: Savory Southwest Tofu Egg Scramble SmartPoints (Freestyle): 2
Lunch: Slow Cooker Moroccan Beef Stew SmartPoints (Freestyle): 11
Dinner: Lemon Chicken Breasts with Asparagus and Salad SmartPoints (Freestyle): 11
Snack: Skinny Bell Pepper Chips SmartPoints (Freestyle): 3

Free Download 28-Day Weight Watcher’s Meal Plan Shopping List:

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85 Comments on "28-Day Weight Watchers Meal Plan"

  1. JC  April 25, 2016

    Thank you-this is very nice.

  2. Jodi  April 26, 2016

    Any suggestions for someone who is single and eats most meals on the go? Most recipes I come across are for 4 people.

  3. Alesha  May 18, 2016

    Thank you so much for this! I’d love to see a grocery list for this:)

    • Kym Votruba  May 19, 2016

      Thanks for the feedback, Alesha. We’ll look into having a grocery list put together. 🙂

  4. becky  May 23, 2016

    Shopping list,Please……………..

    • Gale Compton  May 23, 2016

      Becky, We have a ton of shopping lists on our “to do” list and hope to get this one done sooon. 🙂

  5. Alysa  June 19, 2016

    Would it be possible to have all of the menus on one page and/or downloadable. It takes forever to get each page to load. I really want to try this but I don’t have the patience to go to each individual page/recipe.

  6. cworld646  August 7, 2016

    Is there any unlimited veggie list that we are allowed to eat in addition?

    • Gale Compton  August 8, 2016

      There isn’t a list. I would recommend veggies like spinach, kale, cauliflower, broccoli, and others that are overly starchy.

  7. Lou Ann  October 6, 2016

    Is the shopping list for this 28 day menu available yet??

    • Gale Compton  October 8, 2016

      Lou Ann, Not as yet. It’s on a list of “to dos”. 🙂

  8. Doreen  December 3, 2016

    Hi do you have a 28 day vegetarian meal plan

    • Gale Compton  December 4, 2016

      Doreen, Currently there isn’t one on the site. I’ll add this to our “to do” list. 🙂

  9. Pam  April 25, 2017

    Are these Smart Points? Or the old system?

  10. Janet  June 9, 2017

    what is the difference between SP & the old System?

    • Gale Compton  June 11, 2017

      SP uses calories, sugar grams, saturated fat, and protein to calculate.
      Old points used protein, carbs, fat, and fiber to calculate.

  11. Janet  June 9, 2017

    can i eat fruit between meals?

  12. Karen  June 12, 2017

    Thank you so much. My son pointed out that I spend a lot of time looking at recipes and it might make me think more about food. I thought I was trying to plan (but I was also having fun…as a foodie). You have done all the planning and I thank you for making it easy and delicious. I will spend my time being active and engaged. Thanks again.

    • Gale Compton  June 13, 2017

      Karen, You’re so welcome! Thanks so much for the feedback. 🙂

  13. Mary  June 19, 2017

    Wow! I’m going to shop for the first week. Recipes look amazing!

  14. Terri  June 27, 2017

    I absolutely love that there is a 28 day WW food plan available follow. This is what I need! I am going to try to make my own shopping list week by week and try to stick to the plan. Thank you so much for providing the whole plan! It is much appreciated!

  15. Janet Marquez  July 17, 2017

    Is it possible to get a shopping list for this plan?

  16. Melania  July 26, 2017

    Is there a shopping list available yet?

  17. Corky  August 6, 2017

    Thank you so much for the time and effort for these meal ideas.

  18. Edna obioma  August 9, 2017

    This is great.waooo!

  19. Wendy  August 15, 2017

    Question if you need more points in your day what else are you to eat then what you show? I’m having a problem getting back on track so I’m going to do your 28 meal plan to see if it helps me. My points is 40 and none of these day come close.

  20. Wendy  August 16, 2017

    Thank you because my sister and I are going to start this tomorrow and we are both excited about doing your meal plan. We both have been struggling to get back on track with eating the right way.

  21. Judy  September 18, 2017

    Day one was discouraging – you have to have 4 oz of leftover roast beef – I did look on and some recipes look doable.

    • Jennifer Hanford  September 18, 2017

      Hi, Judy. We’re glad you’re going to give the menu plan a chance. We have many other Weight Watchers recipes you may like on our site as well. Thanks!

  22. Lori  October 13, 2017

    Hello..Starting a weight loss program at work in November…Are thse meals goid
    for diabetics? We have somone who is diabetic ? Thank You! Lori

    • Gale Compton  October 14, 2017

      Lori, Your co-worker will need to look at each recipe’s nutritional data to be sure. I love the idea of a work place weight loss program.
      Please keep us posted. Are you all using SkinnyMs. recipes?

  23. Suzanne  November 1, 2017

    Deviled Eggs call for “Clean Mayo” what is Clean Mayo?

    • Jennifer Hanford  November 2, 2017

      Hi, Suzanne. It’s an avocado-based mayo that we recommend. If you click on the link it will take you to Amazon where you can see the actual product we like. Thanks!

  24. Kim  December 4, 2017

    I am ready to make a lifestyle change. These recipes sound delicious and I love having a meal plan ready for me. Just what I have been looking for! Day one! Saving my wine for Friday night. Thank you SkinnyMs!

    • Nichole Furlong  December 4, 2017

      You’re very welcome, Kim! We hope you enjoy all the recipes and meal plans. Let us know what you think!

  25. Peg  January 10, 2018

    Any ideas for someone allergic to banannas?

    • Gale Compton  January 10, 2018

      Peg, Any fruit will work. What about an apple or cantaloupe?

  26. Ember  January 13, 2018

    How current are your WW point totals?

    • Gale Compton  January 14, 2018

      Ember, It’s current as of the SmartPoints implementation.

  27. Keli  January 23, 2018

    You can save the recipes to cozi and then add them to your grocery list. It is amazing

  28. Toni  January 30, 2018

    Is this menu and recipes based on the new freestyle plan from Weight Watcher’s?

    • Gale Compton  January 30, 2018

      Toni, We haven’t updated to freestyle yet. With way over 1K recipes it will take time. 🙂

  29. Jean  February 5, 2018

    I’m on a blood thiner an have to watch my vitamin k intake. Do you have a meal plan that takes that into consideration.

    • Gale Compton  February 6, 2018

      Jean, We don’t currently. I recommend making an appointment with a nutritionist that could help with a meal plan that fits your needs. 🙂

  30. Lisa W  March 19, 2018

    I sure love the recipes from SkinnyMS, but today – my poor laptop sure bogged down with the new ad campaign from google ads. If you have control over this, it is now VERY intrusive and is not worth spending time on this site. If you don’t, well – then I’ll have to be content with the recipes I have garnered because it’s just too much trouble to wait out the load times for each page.

    • Gale Compton  April 3, 2018

      Lisa, Thank you so much for the feedback. We have worked tirelessly on improving the user experience. Pleae take a look now. 🙂

  31. Dreama L Whatley  July 17, 2018

    Do you have something similar to do but dairy free?

    • Gale Compton  July 20, 2018

      Dreama, We don’t currently has a specific dairy free meal plan. However, many of our meal plans have no dairy included. Please look over the meal plans that fit your needs. 🙂

  32. Jenn  July 31, 2018

    Hi! This is an AWESOME collection of recipes. Thank you so much for the time and effort you have put into this. Is a grocery list available for this collection?

    • Gale Compton  July 31, 2018

      Jenn, We don’t have a shopping list for this particular plan. So sorry. 🙁

  33. Laurie  August 4, 2018

    All the recipes look quite yummy! I agree, a shopping list would be incredibly helpful. 🙂

  34. Deborah Petz  January 27, 2019

    I wish that I was able to buy this monthly meal list with the shopping list!!! Everything looks great!!

    • Erin Milller  January 28, 2019

      Hey Deborah!
      We are actually working on building a shopping list for this plan at this very moment! It will be available real soon!

  35. Laura  February 9, 2019

    Do you have the shopping list for the weight watchers meal plan available to print?

    • Gale Compton  February 12, 2019

      Laura, At your request, this meal plan will have a shopping list. It will take 1-2 weeks to complete. Do you prefer having leftovers for some of the meals or a different recipe each time? Love you feedback. Thanks! 🙂

  36. sam  February 13, 2019

    Are these points accurate for the 2019 version of Weight Watchers points? Some of the comments date back to 2016. Please let me know. Thank you.

    • Gale Compton  February 16, 2019

      Sam, All the recipes have been updated with Freestyle points.

  37. Lisa  February 20, 2019

    This collection is fantastic! I see there is a printable version to access the recipes but it still requires going in to each site, scrolling down to the recipe, fighting the ads all the way, then going through the printing process. Is there a truly printable version that can be clicked on and printed, including weekly shopping lists, with no more than 3 or 4 clicks? I would be willing to pay for this.

    • Erin Milller  February 20, 2019

      We’re working on a downloadable, printable version of this meal plan RIGHT NOW Lisa! It will be available soon 🙂

  38. Shelia Knight  February 25, 2019

    I’m a picky eater and I wouldn’t eat anything that was posted here is there anything else that a picky eater like me to eat? Plus I’m a diabetic.

    • Gale Compton  February 26, 2019

      Hi Shelia, If none of these recipes appeal to you, please check with your doctor for suggestions. Once you’ve done that, you’ll
      be able to find tons of recipes on our site. 🙂

    • Diana  September 14, 2019

      How do you get the recipes that is in the 28 day meal plan

      • Nichole Furlong  September 14, 2019

        Hi Diana, if you click the title of the recipe listed for each day it will take you to the recipe.

  39. Kelsey  March 12, 2019

    Does this coordinate with the new freestyle plan?
    Also any updates on when a PDF version of this meal plan may be available?


    • Nichole Furlong  March 13, 2019

      Hi Kelsey, all the points are listed as Freestyle points.

  40. Lisa  April 15, 2019

    I wanted to know if the points for each day based on a certain starting weight, or can help everyone loose the weight?
    Thanks, Lisa

    • Gale Compton  April 27, 2019

      Lisa, The meal plan is not based on a specific starting weight. All of our meal plans are based on a healthy eating plan. The WWs plans are created for anyone on this plan or who would like to give it a try. 🙂

  41. Judy  June 8, 2019

    The meal plan looks great and the recipes appetizing, however, I live alone and am not in the habit of cooking for 10 people. Why are none of the recipes for 1 or 2 servings?

    • Gale Compton  June 10, 2019

      Judy, Just cut the recipe in half. Most all of our recipes can be frozen as well. 🙂

  42. Valerie  July 7, 2019

    Dear Gale: This is my first visit to your site. Wow! You have done a great thing. Your recipes are SO do-able. I can’t wait to cook my first meal from your site. Thank you. This was a lot of work. I was looking for some new ideas for menu planning. (I get tired of eating the same old things all of the time.) Your site was the perfect stop.



    • Gale Compton  July 10, 2019

      Hi Valerie, Thank you so much for the positive feedback. Please continue to give your feedback. 🙂

  43. Barb  November 22, 2019

    Is there a printable version of all these recipes?

    • Erin Milller  November 22, 2019

      Hi Barb,

      Unfortunately this meal plan does not come with a printable version of the recipes. It does, however, come with a downloadable/printable shopping list for each week with all of the ingredients needed (if you scroll down to the bottom).

      We also have a brand new 7-Day Low-Carb Meal Plan with Weight Watchers Points and Shopping List that you may like. That one has all of the links to each recipe included in the download. Hope that helps! 🙂

  44. Deborah  February 12, 2020

    Love your site!!!!! Would absolutely love to see a printable version of this plan.

  45. Shelly  July 10, 2020

    Hi, Do you have the 28 Day Meal plan printable with the recipes included yet? Thank you!

    • Gale Compton  July 12, 2020

      Shelly, The download is the shopping list and the meal plan’s individual recipes are on the website.


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