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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7 Day Healthy Meal Plan (May 15-21)
Depending on where you are, the sweet strawberry is coming into season! Most states see their berries ripen between April and June. When choosing the best berry- look for a bright red color, natural shine and green caps. For some easy strawberry recipes try this simple Strawberries and Yogurt Whipped Cream or 3-Ingredient Strawberries Romanoff. Looking for something on the fancier side? Check out my No-Bake Strawberries and Cream Crepe Cake and or this Strawberry Cheesecake Dip– perfect for entertaining!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Ultimate Skinnytaste Meal Planner
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 starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
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 title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (5/15)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Cutlet Caprese Salad
D: Tofu Stir Fry with Vegetables over ¾ cup brown rice
Total Calories: 1,225*
TUESDAY (5/16)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Cutlet Caprese Salad
D: Barbacoa Beef with 2 corn tortillas, Corn Salsa with Lime and 2 ounces avocado
Total Calories: 1,182*
WEDNESDAY (5/17)
B: English Muffin Breakfast Sandwich (½ recipe) with an orange
L: Chicken Cutlet Caprese Salad
D: LEFTOVER Barbacoa Beef and Air Fryer Sweet Potatoes (recipe x 2) with 2 tablespoons light sour cream
Total Calories: 1,098*
THURSDAY (5/18)
B: English Muffin Breakfast Sandwich (½ recipe) with an orange
L: Chicken Cutlet Caprese Salad
D: Naked Greek Feta-Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes
Total Calories: 1,157*
FRIDAY (5/19)
B: Peanut Butter and Jelly Smoothie with ½ cup nonfat plain Greek yogurt
L: LEFTOVER Naked Greek Feta-Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes
D: Blackened Salmon with Mango Salsa with Avocado Quinoa Salad
Total Calories: 1,123*
SATURDAY (5/20)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup mixed berries
L: Mayo-less Tuna Pasta Salad (recipe x 2)
D: DINNER OUT
Total Calories: 632*
SUNDAY (5/21)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese with an orange
L: Pastrami Reuben Egg Rolls
D: Yogurt-Marinated Chicken with Homemade Rice Pilaf with ½ cup sliced cucumbers
Total Calories: 1,107*
*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
Produce
- 1 medium kiwi
- 1 small PLUS 1 large mango
- 6 medium oranges
- 7 medium limes
- 3 medium lemons
- 1 (1-pound) container of fresh strawberries
- 3 (6-ounce) containers fresh berries (your choice)
- 4 small (5-ounce) Hass avocados
- 2 medium heads of garlic
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- 2 small jalapeños
- ¾ pound thin asparagus
- 1 medium (7-ounce) zucchini
- 3 medium cucumbers
- 2 mini Persian cucumbers (or 1 small English)
- 1 medium red bell pepper
- 1 small bunch of broccolini
- 3 medium ears of corn
- 1 ½ pounds (4 medium) sweet potatoes
- 1 small bunch of scallions
- 1 small bunch/container of fresh basil
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh thyme
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 dry pint heirloom cherry tomatoes
- 1 medium beefsteak or heirloom tomatoes
- 2 small vine-ripened tomatoes
- 1 (1-pound) container grape or cherry tomatoes
- 1 medium PLUS 1 large red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound (2) boneless, skinless chicken breasts
- 2 pounds (8) boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey
- 1 (3-pound) beef eye of round or bottom round roast
- 1 pound skin-on wild salmon fillet
- 1 package turkey bacon (I love Applegate)
- 1 package center-cut bacon (can sub 8 slices turkey bacon in Breakfast Casserole, if desired)
- 6 ounces deli pastrami or corned beef
Grains*
- 1 package white or whole wheat seasoned breadcrumbs
- 1 box 10-minute or instant brown rice (such as Uncle Ben’s)
- 1 package whole wheat pearl couscous (such as Bob’s Red Mill)
- 1 small package dry red or tri color quinoa (or 1 ½ cups pre-cooked)
- 1 package white or whole wheat angel hair spaghetti
- 1 package short whole wheat pasta (such as penne or fusilli)
- 1 small package corn tortillas (you need 8)
- 1 package whole wheat light English muffins
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)
- Balsamic glaze or balsamic vinegar
- Reduced sodium soy sauce*
- Honey
- Sesame oil
- Sesame seeds
- Cumin
- Oregano
- Ground cloves
- Bay leaves
- Hot sauce (such as Frank’s RedHot or Sriracha sauce)
- Red wine vinegar
- Paprika
- Cayenne pepper
- Ketchup
- Worcestershire sauce
- Onion powder
- Light mayonnaise
- Turmeric
- Crushed red pepper flakes (optional, for Yogurt-Marinated Chicken)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 small box of butter
- 1 package egg roll wrappers
- 1 (16-ounce) package extra firm tofu
- 1 small jar/package sauerkraut
- 1 (8-ounce) container fresh Bocconcini mozzarella cheese
- 1 small wedge of fresh Parmesan cheese
- 1 small block reduced fat Swiss cheese (I like Jarlsberg)
- 1 (8-ounce) block Gruyere cheese
- 1 small package of feta cheese
- 1 (8-ounce) package sliced cheddar or American cheese
- 1 (8-ounce) tub light sour cream
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (6-ounce) container low fat (1%) plain Greek yogurt
- 1 pint unsweetened vanilla almond milk
- 1 (8-ounce) container skim milk
Canned and Jarred
- 1 small jar of peanut butter
- 1 small jar of Kalamata olives
- 1 small jar of capers
- 1 small jar roasted red peppers
- 1 small jar prepared horseradish
- 2 (5-ounce) cans albacore tuna in water
- 1 small can/jar chipotle peppers in adobo sauce
- 1 (14-ounce) can reduced sodium vegetable broth (can sub ¼ cup chicken broth in Tofu Stir Fry, if desired)
- 1 (32-ounce) carton chicken broth
Frozen
- 1 small package of blueberries
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2
- tablespoons)
- 1 package liquid stevia, monk fruit sweetener or sweetener of your choice (can use honey in Chia
- Bowl and Smoothie, if desired)
- Cornstarch or arrowroot powder
*You can buy gluten free, if desired
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