14-Day Healthy Meal Plan (May 18-31)

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

14-Day Healthy Meal Plan

As always, I hope this find everyone  safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner.  Note that we are back to weekday breakfast and lunches serving one! I want to thank everyone for their feedback on the meals plans (one week vs. two). Please remember that on the 14 day plan, each weeks grocery list and plan is separated out and people can just choose to do 1 week at a time if they wish. I hope everyone is able to enjoy their Memorial Day safely!

As previously posted,  here are some additional tips to help maximize your ingredients and limit waste:

  • Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.
  • Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.
  • Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.
  • Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.
  • If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.
  • If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Lastly, if you’re on Facebook join the 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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!

Week 1 (May 18-May 24)

MONDAY (5/18)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Italian Chopped Salad (8B 8G 8P)
D: Spinach and Quinoa Patties* (5B 6G 3P) with Avocado Salad with Citrus Vinaigrette (4B 4G 4P)

Totals: WW Points 22B 23G 18P, Calories 915**

TUESDAY (5/19)
B: LEFTOVER Spinach and Quinoa Patties (5B 6G 3P) topped with a fried egg (0B 2G 0P)
L: Italian Chopped Salad (8B 8G 8P)
D: Slow Cooker Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 2 ounces avocado (3B 3G 3P) with
Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)

Totals: WW Points 23B 28G 21P, Calories 1,059**

WEDNESDAY (5/20)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with 1 cup mixed berries (0B 0P 0G)
L: Chicken Waldorf Salad (3B 4G 3P)
D: LEFTOVER Slow Cooker Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 2 ounces avocado (3B 3G 3P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 17B 22G 17P, Calories 1,013**

THURSDAY (5/21)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with 1 cup mixed berries (0B 0P 0G)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Orecchiette Pasta with Sausage and Broccoli (9B 8G 9P)

Totals: WW Points 16B 18G 16P, Calories 857**

FRIDAY (5/22)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Weeknight Seafood Paella (9B 10G 9P) with Quick Cabbage Slaw (2B 2G 2P)
Totals: WW Points 19B 21G 17P, Calories 823**

SATURDAY (5/23)
B: Ricotta Cheese Chocolate Chip Muffins* (8B 5G 8P) with 1 cup grapes (0B 0G 0P)
L: Red Lentil Soup with Spinach (1B 6G 1P)
D: ORDER IN!

Totals: WW Points 9B 11G 9P, Calories 555**

SUNDAY (5/24)
B: Freezer Breakfast Burritos (4B 7G 4P) with an orange (0B 0G 0P)
L: LEFTOVER Red Lentil Soup with Spinach (1B 6G 1P)
D: General Tso’s Chicken (5B 7G 5P) with 1 cup steamed broccoli (0B 0G 0P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 15B 25G 10P, Calories 1,051**

*Freeze any leftover you/your family won’t eat

Week 2 (May 25-May 31)

MONDAY (5/25)
B: LEFTOVER Freezer Breakfast Burritos (4B 7G 4P) with an orange (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups romaine (0B 0G 0P)
D: Warm Curry Roasted Vegetable Salad (10B 10G 5P)

Totals: WW Points 14B 25G 9P, Calories 990*

TUESDAY (5/26)
B: Tropical Mango Blueberry Lassi (8B 8G 8P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups romaine (0B 0G 0P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with Mexican Cauliflower “Rice” (recipe x 2) (1B 1G 1P)

Totals: WW Points 18B 26G 18P, Calories 944*

WEDNESDAY (5/27)
B: Tropical Mango Blueberry Lassi (8B 8G 8P)
L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with Mexican Cauliflower “Rice” (1B 1G 1P)

Totals: WW Points 24B 27G 24P, Calories 1,044*

THURSDAY (5/28)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Paprika Chicken Stew (7B 7G 7P) with Skinny Garlic Mashed Potatoes (5B 5G 1P)
Totals: WW Points 24B 30G 20P, Calories 1,198*

FRIDAY (5/29)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Classic Egg Salad (3B 6G 3P) with 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Mexican Shrimp Diablo (3B 6G 3P) with Instant Pot Cilantro Lime Rice (6B 6G 6P)
Totals: WW Points 21B 30G 21P, Calories 1,147*

SATURDAY (5/30)
B: Easy Bagel Recipe (recipe x 2) (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and a pear (0B 0G 0P)
L: 2 cups Greek Pasta Salad (10B 10G 10P)
D: ORDER IN!

Totals: WW Points 16B 17G 16P, Calories 660*

SUNDAY (5/31)
B: LEFTOVER Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and an orange (0B 0G 0P)
L: LEFTOVER 2 cups Greek Pasta Salad (10B 10G 10P)
D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Warm Mexican Corn Salad (4B 7G 4P)

Totals: WW Points 23B 27G 22P, Calories 941*

*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

Leave a Reply

Your email address will not be published. Required fields are marked *

14 comments

  1. Hi my name is catherine pitre one year today my husband and I started skinny taste program . We really like it I love all the recipe especially the menu that we receive every week ,my husband lost 33 lb. and I lost 31 lb. and we feel great ,we walk every day and we have so much more energy .thank you to Gina Homolka for inspiring us and don’t stop I know that you are helping more people like us .Thank you so much   Catherine

    • Thank you so much for sharing Catherine! I am so glad to be a part of your journey, and great job to both of you, that’s awesome!!

  2. I love your menus! I am wondering if you could do the 2 weeks of groceries in a side by side column so that we can look in one area rather than flipping pages to see that same area (i.e. produce being on the same page rather than pages 1 and 4). I hope that makes sense!

  3. Hi Thank you for doing this every week. I appreciate the hard work you all do week and week out.
    Thanks for keeping it to 2 weeks and it is pretty easy to adapt to weekly as well.

  4. My membership to the Facebook group has been pending for several days.  I would love to be able to use this application.  I enjoy your recipes very much.

  5. This seems like a lot of groceries for one.. Unless I’m not reading correctly—it says breakfast and lunch recipes are for one ? So the grocery list is just for one person? Thank you! 

    • I was wondering the same thing. I have a family of four I need to include, so I was questioning the shopping list as well. I am hoping to incorporate them into the meal plan as well, so I need to plan accordingly.

    • WEEKDAY breakfast and lunches are for 1 person.

    • Hi Emily,
      The meals for one are only weekday breakfast and lunches. Weekday dinner and all weekend meals are for four people.

      Hope this helps,
      Lisa

  6. I love your site and have made many of your meals, thank you! =)
    I wanted to know if your meal plans are based on, please? I have a family of four I need to cook for, so I wanted clarification for the shopping list, please.

    Thank you,

    Kim

  7. This is the best site to bring me back to “OM”. That place I can count on for a plan when I no longer have it in me to put it together. Your recipes are delicious, but for me, the included shopping list keeps me coming back to your site.
    Sometimes the planning alone makes me consume pints of Ben and Jerry’s. You have no idea how you have impacted my life. Thanks!

  8. I’ve recently discovered your meal plans and enjoy them very much. We are not eating to lose weight; but as “Seniors” have an ongoing goal to eat healthy meals using seasonally available foods. Your recipes use more appropriate portions for us and offer variation in dour menus. The Two-Week format would be more easily accessible to me if the weeks were totally divided out – menus, chart, and shopping list. And receiving the menus on the last day of the previous menu doesn’t allow me to pre-plan my meals and shopping for the week. Therefore, I am working a week behind to better fit my schedule. Thank you for your efforts and sharing of these plans.

  9. Hi Gina thank you for creating these meal plans, they are so helpful! When I click on the link for ricotta chocolate chip muffins it brings me to a coleslaw recipe. I know I can search for it through the search bar, just thought you may want to know as others will be seeing this too!