14-Day Healthy Meal Plan (May 4- May 17)

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. As we move forward and ease into a new normal, I would like to know what you prefer– for me to continue with a 14 day plan, or to go back to the one week plan? Please comment and let me know! Note that we are back to weekday breakfast and lunches serving one!

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 4-May 10)

MONDAY (5/4)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P) and an orange (0B 0G 0P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Lighter Eggplant Parmesan (5B 6G 5P) with a green salad* (2B 2G 2P)

Totals: WW Points 18B 21G 18P, Calories 925**

TUESDAY (5/5)
B: PB + J Smoothie (9B 9G 9P)
L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a green salad (2B 2G 2P)
D: Slow Cooker Chicken Tacos (7B 10G 7P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P)
Totals: WW Points 24B 28G 24P, Calories 1,164**

WEDNESDAY (5/6)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Lighter Eggplant Parmesan (5B 6G 5P) with a green salad (2B 2G 2P)
D: Sheet Pan Meatloaf with Broccoli (9B 10G 8P) and Homemade Rice Pilaf (6B 6G 2P)
Totals: WW Points 27B 32G 22P, Calories 1,079**

THURSDAY (5/7)
B: PB + J Smoothie (9B 9G 9P)
L: Tuna Salad Wraps (1B 2G 1P) and an apple (0B 0G 0P)
D: Cuban Picadillo (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 19B 20G 14P, Calories 892**

FRIDAY (5/8)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a pear (0B 0G 0P)
L: Tuna Salad Wraps (1B 2G 1P) and an apple (0B 0G 0P)
D: Naked Salmon Burgers with Sriracha Mayo (3B 7G 3P)

Totals: WW Points 7B 16G 7P, Calories 894**

SATURDAY (5/9)
B: Yogurt Waffles # (4B 4G 4P) with ½ cup fresh mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Picadillo Quesadillas (recipe x 2) (6B 6G 6P) with 1 ounce avocado (1B 1G 1P)
D: ORDER IN!

Totals: WW Points 14B 14G 14P, Calories 545**

SUNDAY (5/10)
B: Low Fat Blueberry Scones (7B 8G 7P) and an orange (0B 0G 0P)
L: Spicy California Shrimp Stack (5B 5G 3P)
D: Honey Teriyaki Drumsticks (7B 7G 7P) with Cauliflower “Fried Rice” (1B 2G 1P)
Totals: WW Points 20B 22G 18P, Calories 922**

*Green salad includes 6 cups mixed greens, 3 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ¾
cup light vinaigrette.  Set aside 2 servings with dressing on the side for lunch Tues/Wed.

# Freeze any leftover you/your family won’t eat.

Week 2 (May 11-May 17)

MONDAY (5/11)
B: LEFTOVER Low Fat Blueberry Scones (7B 8G 7P) and an orange (0B 0G 0P)
L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an pear (0B 0G 0P)
D: Baked Ziti with Spinach (5B 9G 4P)

Totals: WW Points 16B 23G 15P, Calories 885*

TUESDAY (5/12)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Baked Ziti with Spinach (5B 9G 4P)
D: One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 16B 25G 15P, Calories 887*

WEDNESDAY (5/13)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a pear (0B 0G 0P)
L: LEFTOVER Baked Ziti with Spinach (5B 9G 4P)
D: LEFTOVER One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 14B 24G 13P, Calories 987*

THURSDAY (5/14)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an pear (0B 0G 0P)
D: Crock Pot Balsamic Pork Roast (5B 5G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and Roasted
Parmesan Green Beans (1B 1G 1P)

Totals: WW Points 20B 22G 14P, Calories 979*

FRIDAY (5/15)
B: Banana Bread Muffin in a Cup (2B 2G 2P)
L: LEFTOVER Crock Pot Balsamic Pork Roast (5B 5G 5P) with Quick Cabbage Slaw (2B 2G 2P)
D: Cod Fish Tacos (5B 7G 5P) with Arroz Congri (4B 6G 4P)

Totals: WW Points 18B 22G 18P, Calories 895*

SATURDAY (5/16)
B: Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: Chicken and Lentil Soup (1B 5G 1P)
D: ORDER IN!

Totals: WW Points 7B 15G 7P, Calories 529*

SUNDAY (5/17)
B: LEFTOVER Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: LEFTOVER Chicken and Lentil Soup (1B 5G 1P)
D: Turkey Stuffed Peppers (5B 5G 3P) with a 1 cup mixed veggies (0B 0G 0P)
Totals: WW Points 12B 20G 10P, Calories 875*

*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.

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.

*Google doc

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92 comments

  1. I appreciate all the work you do to create your recipes.  I wanted to let you know that this link  doesn’t work. Thank You.

    https://www.choosemyplate.gov/MyPlatePlan

  2. I decided to officially follow your plan as your recipes are the ones that I most save and I have one of your cookbooks. I am not picky so I love every recipe but my husband is a little more picky. Are the days interchangeable? Mostly, are the dinners interchangeable?  

  3. I would like to see vegan or vegetarian meal plan, since you have plenty of those great recipies, even just 2 to 3 weeks worth to rotate in. Or vegan all day and only meat at night, VB6 style. Thanks!

  4. It’s probably much easier for you to provide a two-week plan, which is fine with me!  I am so grateful that you are doing all the hard work so that we can utilize your meals to help us eat healthy.  And the bonus is that every single recipe of yours is fool-proof.  I’ve never had a bad one!  Thanks again.

  5. Thank you so much for making these meal plans so easy to use! I would prefer a 1 week meal plan. Love your blog! And I just bought a kindle version of one of your cookbooks.

  6. Hey Hun – Can you make more meatless recipes? I love everything you create and with a potential meat shortage it would be awesome to have some creative ideas from you!

  7. The 14 day plan is great, but honestly whatever you do, I’m most appreciative! Thank you so much for this and the list of pantry staples you posted a while back. All of these tools have kept me a little more structured and sane in the best of times, but now more than other! 

  8. MY SIL and I just found these and are excited to get started! When will the week of 5/18 be posted?

  9. I’m probably in the minority, but i prefer the 1 week plan! But honestly I appreciate whatever you continue with. Thanks Gina! 

  10. Hi! Thank you so much for putting the time and effort into these plans. We have loved using them for months now! For my family of two, the one-week plan is much more manageable. However, I understand why some would appreciate the two week plan, and since you divided the grocery list into two weeks anyway it is not that hard to adapt! Thanks again!

  11. Hi new to this site and loving it. I am looking forward to buying your planner!
    Are there any pre-made meal plans that are vegetarian specific? Thanks!

  12. 14 days meal plan is awesome!

  13. This is a great plan!!! I love the two week plan as well. 

  14. I LOVE the two week plan! I had actually stopped using the weekly plans because as a single person, it was just too much maintenance. But having the flexibility that the two week plan offers is perfect for me!!

  15. I love the 2 week plan and has been so helpful in ensuring I don’t have to do frequent supermarket trips and can stay healthy and use up all the ingredients in my pantry.

  16. For my family situation, the 7 day plan works better. We are a family of 9 and with grocery stores limiting items and unpredictable availability there is no possibility that I can get groceries for 2 weeks at a time. I barely get enough for 1 most of the time. The 2 week list is also a little overwhelming for me when I multiply the ingredients.

  17. I love having the two week menu plan at a time. Thank you so much, I have lost 8 pounds so far during stay-at-home.

  18. thanx again , i like the mystery of the weekly plan but understand the exigency of a two week shopping plan .

  19. Love the two week plan. Helps me when I can’t order certain grocery items and can sub in another meal from the options you listed! Thanks!!

  20. Love the one week plans!! I’ve been using them for a few ears now – sometimes following to the letter and others as inspiration.

  21. 1 week

  22. Hi,
    New to all of this – Skinnytase and WW. Quick question – some of the recipes are for one but some serve four? Is that correct? I’m just wondering about the grocery list for the this two week plan. Will the groceries be enough for myself and then dinner for my family? Just trying to figure out how much extra to buy. Thank you so much, This site is incredible!

  23. I like the two week plan. It gives me the ability to have more flexibility with my meals. 

  24. I prefer the one week plan.

  25. I LOVE the 7 day format. I don’t like to plan more than 1 week ahead. Whatever you end up doing, thanks for your recipes and the menu plan, they make my life SO much easier!

  26. I work nights in healthcare so I don’t have a preference for which version you do, but please never stop making these! I have depression/anxiety struggles and these help so much with decision fatigue especially now that I have a toddler. Thank you so much for continuing to offer these for free!

  27. I would prefer going back to the 1 week meal plan each week.

  28. I prefer the 2 week plan

  29. I love your recipes and plans. I tend to follow more of the meals with the 7 day email, but I’ll use either one you choose to use! Thanks for continuing to offer these!

  30. I love a 2 week plan. We generally grocery shop every 2 weeks with a quick run for milk, lettuce and bananas in between. 

  31. It’s a treat of my weekend to get the plan so I vote for 7 days😀.

  32. Food is easier to find than it used to be,, so I’d love to see the 7-day plan again–it helps me to be able to only get fresh groceries a week at a time in teh summer when we eat them all the time. That being said, really the only difference to me is the grocery lists, so if you decided to do 14 days here on out, I’m sure I’d adapt! Thank you for your hard work and thoughtfulness, always!

  33. Love the 14day plan! I prefer going to the store less often.

  34. I like the 2 week plan. We live an hour from grocery shopping so I usually shop for 2 weeks or more at a time. Thank you for this

  35. I really like the two week plan! I hope you continue the two week plan…even as a remote working mom of two kids now, two week planning is so helpful with less trips to store.  But, even once work is no longer remote and life returns to semi-normal again, having a two week plan really helps me better plan and balance life without as much “juggling”. For those that prefer a one week plan, they could just select which of the two week plans they prefer best…and, for those like myself who prefer the two week plan, having a two week plan allows us to plan ahead. Thank you for creating a way for us to plan ahead while making healthy eating a fun and routine part of everyday life! You inspire many!!!

  36. I think that the 14 day plan works well for those of us who will continue to minimize store trips for quite a while, so I appreciate it being a two week plan. however, I just love the plans either way, so I wouldn’t argue with 7 day plans and if I needed to, I’d just supplement with other recipes instead for the 2nd week.

  37. Thank you so much for those awesome meal plans. I prefer 14 day-makes it easier to shop-one and done. Stay safe

  38. For my family and me personally, I prefer the 7-day meal plan. I still do our shopping once a week and try to coordinate the meals I decide to make with our weekly product box. Thanks for everything, I appreciate all the hard work you put into these plans!

  39. 7 day plan!

  40. Two weeks at a time works great for me! Thank you for the time and planning you put into these! I really apprecciate it!

  41. Prefer the 2 weeks. If you don’t mind me asking, how much do you think you spend on groceries for a two week period? Trying to budget as much as possible with all of your tasty recipes!

  42. Prefer the 2 week plan. Like others, keeping away from the grocery stores, as much as possible.

  43. I like getting your emails weekly. I would love for you to go back and do weekly meal plans.

  44. 14 day planner is so convenient!

  45. Your blog has always been one of our Go-Tos for easy, healthy meals, but we recently gave up meat and dairy and can no longer use a majority of the recipes. Would love to see more plant based recipes added into the meal plans!

  46. Dear Gina,

    First of all I want to say thank you for all your efforts and that you share your knowledge and passion for tasty and skinny food for free. This amazing! I enjoy your meal plans very much. Also your cookbooks are two of my best friends 🥰

    Your 14 days plan is great but I prefer the one week meal plan.

    Best wishes from Hamburg in Hermany
    Kirsten

  47. 2 week, but could there maybe be more meatless meals since their limiting how much we buy and their might be shortages 

  48. I personally like the 1 week plan. It usually comes when I’m planning my meals for the week. It’s perfect!  Just my thoughts!

  49. The 2 weeks is better to decrease the amount of time spent going to the stores! Love them so much!

  50. I like the 2 week plan and live the shopping list too
    I love everything you do, This has been life changing for me !

  51. Love the 14 day!

  52. I like the 7 day format , or maybe the 14 day with the separate grocery list for each week as an option?  Thanks for all you do!

  53. I like the 7 day plan! Thank you!

  54. I prefer 14 days as it’s easier to plan and print out.

  55. I prefer the 14-day menu plan. Please continue…

  56. I’m loving the 14-day plan as well. It drops right after I get my 2-week paycheck, so budget-wise it’s a lot easier to plan.

  57. I prefer the 7 days! <3

  58. 2 weeks. I like only planning 2 a month and staying out of stores 

  59. I like the 2 week plans for now, but prefer the 7 day ones and hope you’ll go back to that in the future. Your meal plans are great inspiration. Thank you

  60. Love both!  The 2 weeks makes it easier to shop and save time 

  61. I like the 14 day meal plan, I’m trying to stay out of stores as much as possible.

  62. I like the weekly plans!

  63. I love the 14 day menu planning, I am trying to stores as much as possible.

  64. I really like the 7 day format.

  65. First of all, I hope your loved ones are healthy and well, For right now, I love the 2 week format with all 3 easy meals for the whole family. This is making my life a whole lot easier and I appreciate the hard work you are putting in these meal plans. Also staying away from the stores at this point is ideal for my family. After this is all over I prefer the 1 week with single meals week days for 1 for breakfast and dinner and full family meals on the weekend.

  66. Thank you for going back to 1 serving for weekday breakfast and lunches. As a family of 1 the 1 week plan is already too much food, so I prefer 1 week, it’s less work for me to pare it down, specifically when it comes to the grocery list.

  67. 7 days is great! We are getting back to normality here, yay! Thanks for all you do ☺️

  68. Both are great but I love the 7 day format. Thank you as always for sharing your recipes!

    • Wanted to add with my comment while the 2 week was super nice, we are on a limited budget with being out of work temporarily so we can pretty much only shop one week at a time now anyway. Thanks again, Gina!! Your recipes here and in your cookbooks have helped us so much in staying healthy on a budget 🥰

  69. I prefer the 7 day plan. Hard to plan for two weeks at a time.

  70. I prefer the 14 day! Trying to stay out of the stores as much as possible these days! 

  71. I like the 7 day meal plan

  72. The two week plan is perfect right now! Thank you so much! 

  73. I love the two weeks!

  74. Love 2 weeks. Would love suggestions on big batch breakfast and lunches, make ahead even better. As we are all still home & feeding the family 3 meals a day, would love your ideas. 

  75. I love 2 weeks at a time

  76. I like the two week plan. I only shop for about 10 days though due to storage limits and taste preferences. 

  77. Thanks for going back to serving 1 for weekday breakfast and lunches. As a family of one I prefer 1 week menus. It’s already too much food, so cutting down a 2 week menu becomes so tedious, specifically when it comes to the grocery list.

  78. I like the two week plan!

  79. I love the 2 weeks! Thank you so much. I’ve lost 13 lbs the past two months. I’ve followed your meal plans to a T! 

  80. These two week menus have been awesome. I will likely go back to shopping weekly, when it is safer in my area. Farmer’s markets are opening up next month, and 2 weeks is a long time to keep fresh produce sometimes. That being said, it wouldn’t be that difficult to just buy the stuff for the first week, then the second week…as long as I don’t have to go back to figuring out what to fix! LOL! <3

  81. My vote is for the two weeks! I love not having to grocery shop every week 

  82. I love the 2 weeks!