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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 8-14)
Happy Mother’s Day to all the moms out there- even pet moms, because our fur babies are part of the family too! Take some extra time this year to say I love you, give a hug or pick up the phone and call. Life is short and we are not guaranteed another year. If you’re having brunch with the family, you’re sure to find a recipe you love! And if you need entertaining ideas, check out this charcuterie board or crudite board.
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 (5/8)
B: Overnight Oats
L: Greek Tofu Bowls
D: Lasagna Roll Ups with Cottage Cheese with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoon light vinaigrette
Total Calories: 1,228*
TUESDAY (5/9)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Greek Tofu Bowls
D: Ropa Vieja with Arroz Congri
Total Calories: 1,295*
WEDNESDAY (5/10)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Ropa Vieja with ½ cup LEFTOVER Arroz Congri
D: Sheet Pan Turkey Meatloaf and Broccoli
Total Calories: 1,074*
THURSDAY (5/11)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Ropa Vieja with ½ cup LEFTOVER Arroz Congri
D: Ground Turkey with Potatoes and Spring Peas with ¾ cup brown rice**
Total Calories: 1,134*
FRIDAY (5/12)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: LEFTOVER Ground Turkey with Potatoes and Spring Peas with ¾ cup brown rice
D: Shrimp Tacos with Corn Tomato Avocado Salad
Total Calories: 1,128*
SATURDAY (5/13)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Air Fryer Buffalo Chicken Nuggets with Chopped Wedge Salad
D: Crock Pot Balsamic Pork Roast with Broccoli Cheese Twice Baked Potatoes
Total Calories: 1,037*
SUNDAY (5/14)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Artichoke Pie with Sheet Pan Home Fries and Turkey Sausage Patties from Scratch
D: DINNER OUT
Total Calories: 785*
*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.
**Make an extra ¾ cup rice for lunch leftovers on Friday.
*Google doc
Shopping List
Produce
- 1 medium banana
- 1 dry pint of fresh blueberries
- 1 dry pint of fresh raspberries
- 1 dry pint fresh blackberries
- 1 pound fresh strawberries
- 2 medium lemons
- 3 medium limes
- 1 medium (6-ounce) Hass avocado
- 1 small PLUS 1 medium red bell pepper
- 2 medium green bell peppers
- 1 small jalapeño
- 5 Persian cucumbers (can sub 2 small English, if desired)
- 1 small head cauliflower
- 2 pounds (1 medium PLUS 1 large head) broccoli florets
- 1 ¾ pounds (4 medium PLUS 1 large) Russet potatoes
- 1 ¼ pound baby red potatoes
- 1 medium bunch carrots
- 1 medium head of garlic
- 1 large ear of corn (can sub frozen kernels in Corn Avocado Salad, if desired)
- 5 ounces fresh green peas (can sub frozen in Ground Turkey and Potatoes, if desired)
- ½ a small head green or red cabbage (or 1 small bag pre-shredded)
- 1 medium head Romaine lettuce
- 1 (1-pound) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- 1 small bunch of scallions
- 1 medium bunch Italian parsley
- 1 small bunch cilantro
- 1 small bunch/container chives
- 1 dry pint cherry or grape tomatoes
- 1 medium vine-ripened tomato
- 1 medium red onion
- 4 small PLUS 2 large yellow onions
Meat, Poultry and Fish
- 3 ½ pounds 93% lean ground turkey
- 2 pounds boneless pork shoulder roast
- 1 pound (2) boneless, skinless chicken breast
- 1 link Italian chicken sausage
- 1 package center-cut bacon
- 1 pound jumbo peeled and deveined shrimp
- 2 pounds flank steak
Grains*
- 1 small package corn tortillas (you need 8)
- 1 small package quick oats
- 1 package plain panko breadcrumbs
- 1 package seasoned panko breadcrumbs (can sub plain and season yourself, if desired)
- 1 package of lasagna noodles
- 1 medium package dry long grain brown rice
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)
- Cinnamon
- Garlic powder
- Onion powder
- Oregano
- Red wine vinegar
- Light vinaigrette dressing (or make your own with ingredients in list)
- Season
- Cumin
- Bay leaves
- Ketchup
- Thyme
- Worcestershire sauce
- Tajin or Old Bay (your choice, for Shrimp Tacos
- Mayonnaise
- Sriracha sauce or Louisiana-style hot sauce (your choice, for Shrimp Tacos)
- Paprika
- Chili powder
- Frank’s RedHot Sauce
- Crushed red pepper flakes
- Balsamic vinegar
- Honey
- Fennel seeds
- Nutmeg
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (14-ounce) package extra-firm tofu
- 1 pint low fat buttermilk
- 1 pint unsweetened almond milk (or milk of choice)
- 1 (6-ounce) container PLUS 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 container light blue cheese dressing (or ingredients to make your own)
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 large wedge fresh Parmesan cheese
- 1 small package feta cheese (block or crumbled)
- 1 small package blue cheese
Canned and Jarred
- 1 small container pesto (or ingredients to make your own)
- 1 jar marinara (or ingredients to make your own)
- 1 (4-ounce) can tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (32-ounce) carton chicken broth
- 1 (15-ounce) can black beans
- 1 (15-ounce) can artichoke hearts in water
- 1 small jar pitted green olives
- 1 small jar of peanut butter
Frozen
- 1 medium package of blueberries
- 1 medium package sliced strawberries
- 1 (9-inch) pie crust (standard, not deep dish)
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need about a tablespoon)
- 1 small package chopped walnuts (if buying from bulk bin, you need 5 tablespoons)
- 1 small container vanilla protein powder (I like Orgain)
- 1 small package of raw sugar
- 1 small package monk fruit sweetener, stevia or your favorite sweetener (can sub honey or raw
- sugar in Overnight Oats, if desired)
- 1 small bottle of dry white wine
Non-Food Items
*You can buy gluten free, if desired
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