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.
Free 7 Day Healthy Meal Plan (May 20-26)
Grilling season is almost here!! Whether you are looking for a juicy burger, steak kebabs, the perfect BBQ side dish or a decadent dessert– I have you covered! As we celebrate this Memorial Day, I want to take a minute to thank all those who have paid the ultimate sacrifice to pave the roads of our freedom. We honor you, and we thank you.
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!
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!
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!)
My 5 Favorite Sales Right Now
Check out my 5 favorite deals and sales happening this weekend.
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 (5/21)
B: English Muffin Breakfast Sandwich (recipe x 2) with 1 cup blueberries
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing
D:Tofu Tacos with Potatoes and Jalapenos
Total Calories: 1,181*
TUESDAY (5/22)
B: English Muffin Breakfast Sandwich with 1 cup blueberries
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing
D: Ropa Vieja and Arroz Congri and 1 ounce sliced avocado
Total Calories: 1,275*
WEDNESDAY (5/23)
B: English Muffin Breakfast Sandwich with 1 kiwi
L: LEFTOVER Ropa Vieja and Arroz Congri and 1 ounce sliced avocado
D: Air Fryer Turkey Meatloaf with Garlic Mashed Potatoes and Roasted Broccoli with Smashed Garlic
Total Calories: 1,363*
THURSDAY (5/24)
B: English Muffin Breakfast Sandwich with 1 kiwi
L: LEFTOVER Ropa Vieja with 2 corn tortillas and 1 ounce sliced avocado
D: Coconut Chicken Rice Bowl
Total Calories: 1,223*
FRIDAY (5/25)
B: Carrot Banana Protein Smoothie
L: Turkey Club with an apple
D: Nicoise Salad (recipe x 2)
Total Calories: 1,234*
SATURDAY (5/26)
B: Smoked Salmon Breakfast Flatbread**
L: 2 cups Broccoli Salad
D: DINNER OUT
Total Calories: 589*
SUNDAY (5/27)
B: Avocado Toast Egg in a Hole (recipe x 4) with 1 cup pineapple
L: Spinach Dip Stuffed Mushrooms and Pepperoni Pizza Bites
D: Greek Turkey Burgers on a whole wheat bun with Greek Orzo Salad
Total Calories: 1,261*
*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.
**Double dough recipe for lunch Sunday.
*Google doc
Shopping list
Produce
- 1 large pineapple
- 2 medium kiwi
- 1 medium apple (any variety)
- 1 dry pint blueberries
- 1 medium banana
- 1 medium lemon
- 2 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 large jalapeno peppers
- 1 large green bell pepper
- 1 large red bell pepper
- 1 medium orange bell pepper
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small bunch celery
- 1 large carrot
- 1 small bag baby carrots
- 2 ½ pounds broccoli florets
- 1 medium Russet potato
- 2 pounds Yukon gold potatoes
- 2/3 pound mini yellow potatoes
- 1 pound green beans
- 1 ½ pounds baby bella mushrooms
- 1 medium zucchini
- 1 large English cucumber
- 1 small head Romaine lettuce
- 1 (5-ounce) clamshell/bag baby spinach
- 2 heads Bibb or Butter lettuce
- 1 small bunch scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh dill (can sub scallion greens for garnish in Breakfast Flatbread, if
- desired)
- 1 small bunch/container fresh oregano (optional, garnish for Greek Orzo Salad)
- 1 pint cherry or grape tomatoes
- 1 large beef steak tomato
- 1 medium vine-ripened tomato
- 1 small PLUS 1 medium red onion
- 1 small PLUS 1 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 1 package turkey bacon (I love Applegate)
- 1 package center-cut bacon
- 1 package turkey pepperoni
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 (4-ounce) package sliced smoked salmon or nova lox
- 1 ½ pounds (4) skinless salmon fillets
- 2 pounds boneless skinless chicken breasts
- 2 ½ pounds 93% lean ground turkey
- 2 pounds flank steak
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)
- Regular or light mayonnaise
- Frank’s RedHot sauce
- Reduced sodium soy sauce*
- Chili powder
- Smoked paprika
- Cumin
- Sazon
- Oregano
- Garlic powder
- Bay leaves
- Ketchup
- Turmeric
- Onion powder
- White wine vinegar
- Whole grain mustard
- Everything bagel seasoning
- Crushed red pepper flakes (optional, for serving with Pizza Bites)
- Red wine vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (14-ounce) package extra-firm tofu
- 1 small container light blue cheese dressing (or ingredients to make your own)
- 1 (8-ounce) container nonfat milk
- 1 (8-ounce) container unsweetened almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 package sliced cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) block reduced fat cream cheese
- 1 (8-ounce) block cream cheese (can sub 4 ounces reduced fat in Stuffed Mushrooms, if desired)
- 1 small package goat cheese
- 1 package block feta cheese
- 1 small wedge fresh parmesan cheese
- 1 (8-ounce) container light sour cream
- 1 small tub whipped butter
Grains
- 1 package whole wheat hamburger buns
- 1 package light whole wheat English muffins
- 1 small package (6-inch) corn tortillas (you need 10)
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package all-purpose or white whole wheat flour
- 1 package Italian seasoned breadcrumbs
- 1 small package rolled oats
- 1 medium package dry Jasmine or Basmati rice
- 1 (1-pound) package orzo pasta
Canned and Jarred
- 1 (8-ounce) can tomato paste
- 1 small jar pizza sauce or marinara
- 1 jar pitted kalamata olives
- 2 medium jars green pitted olives
- 1 small jar capers
- 1 medium jar marinated artichoke hearts
- 1 (15-ounce) can black beans (I like Goya)
- 1 (32-ounce) carton chicken broth
- 1 (13.5-ounce) can light coconut milk
- 1 small jar salsa
Frozen
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- 1 small package unflavored protein powder
- 1 small package ground flaxseed
- Baking powder
- Sweetener of choice (stevia, monk fruit, honey, sugar, etc., optional for Protein Smoothie)
- 1 small package dried unsweetened cranberries (if buying from bulk bin, you need ½ cup)
- 1 small package raw shelled sunflower seeds (if buying from bulk bin, you need ½ cup)
- 1 bottle dry white wine (can sub 1/3 cup extra broth in Ropa Vieja, if desired)
*You can buy gluten free, if desired
