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 29-June 4)
As we fire up the grill this weekend, let’s not forget the perfect side dish! Try my Easy Grilled Potatoes or Mexican Grilled Corn Salad and don’t forget these hot dog onions– a must if you are grilling hot dogs! End it with something red, white and blue like these easy Red White and Blue Fruit Skewers with Cheesecake Yogurt Dip. Don’t forget to take a moment to acknowledge and remember those who gave the ultimate sacrifice for our freedom, we are forever grateful.
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 (5/29)
B: Crustless Quiche Lorraine with 1 cup mixed berries
L: Portobello Burger with Mozzarella and Pesto Mayo with Grilled Vegetable Orzo Pasta Salad and Watermelon Caprese Salad
D: Soy Marinated Flank Steak with Perfectly Grilled Zucchini and Asian Cabbage Mango Slaw
Total Calories: 1,294*
TUESDAY (5/30)
B: LEFTOVER Crustless Quiche Lorraine with an orange
L: 5-Ingredient Salmon Salad on sourdough toast with an apple
D: Tofu Tacos with Potatoes and Jalapenos with Quick Black Beans Recipe
Total Calories: 1,175*
WEDNESDAY (5/31)
B: LEFTOVER Crustless Quiche Lorraine with an orange
L: 5-Ingredient Salmon Salad on sourdough toast with an apple
D: Filipino Adobo Chicken with ¾ cup white rice and ½ cup sliced cucumbers
Total Calories: 933*
THURSDAY (6/1)
B: Protein PB & J Smoothie Bowl
L: 5-Ingredient Salmon Salad on sourdough toast with an apple
D: Orecchiette Pasta with Chicken Sausage and Broccoli with a green salad**
Total Calories: 1,111*
FRIDAY (6/2)
B: Protein PB & J Smoothie Bowl
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli
D: Shrimp Fajita Bowls
Total Calories: 1,119*
SATURDAY (6/3)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ a banana (sliced)
L: ¾ cup Classic Chicken Salad over 2 cups mixed greens
D: DINNER OUT
Total Calories: 546*
SUNDAY (6/4)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ a banana (sliced)
L: Greek Turkey Burgers with Creamy Cucumber Salad
D: Air Fryer Steak with Buttermilk Mashed Potatoes with Chives and Roasted Asparagus
Total Calories: 1,036*
*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.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
Shopping List
Produce
- 1 (1-pound) container fresh strawberries
- 3 (6-ounce) containers fresh berries (your choice)
- 1 medium (under ripe) mango
- 2 medium oranges
- 3 medium apples (any variety)
- 4 large bananas
- 3 medium limes
- 1 medium lemon
- 1 small (not mini) seedless watermelon
- 2 small (6-ounce) Hass avocados
- 3 medium PLUS 1 large red bell pepper
- 1 medium yellow bell pepper
- 2 medium cubanelle peppers
- 1 small PLUS 2 large jalapenos (small one is optional for Adobo)
- 3 medium cucumbers
- 1 large English cucumber
- 2 medium PLUS 1 large zucchini
- 1 pound asparagus
- 4 large portobello mushroom caps
- 2 pounds Yukon Gold potatoes
- 1 medium Russet potato
- 1 ½ pounds broccoli florets (you need 1 pound if buying pre-cut)
- 1 small PLUS 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small bag shredded carrots
- 1 small bunch celery
- 1 medium bunch scallions
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small PLUS 1 large bunch cilantro
- 1 small bunch culantro (if you can find it)
- 1 (1-pound) bag/clamshell baby arugula
- 1 (1-pound) bag/clamshell baby spinach
- ½ small head cabbage (or 1 small bag pre-shredded)
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium PLUS 1 large red onion
- 1 small white onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 2 pounds flank steak
- 4 (6-ounce) 1-inch thick sirloin steaks
- 1 ½ pounds lean ground turkey
- 8 medium chicken drumsticks
- 1 pound Italian chicken sausage
- ½ pound skinless salmon fillet
- 1 pound large peeled and deveined tail-off shrimp
- 1 rotisserie chicken (or can buy 1 pound of raw chicken breast for Chicken Salad and cook yourself, if desired)
Grains*
- 1 small package whole wheat lower calorie hamburger buns (such as Martin’s)
- 1 small loaf sourdough bread
- 1 small package corn tortillas (you need 8)
- 1 package orzo pasta
- 1 package orecchiette pasta
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package dry white rice (or 3 cups pre-cooked. Can sub brown rice with Adobo, if desired)
- 1 small package dry brown rice (or 3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Nutmeg
- Regular or light mayonnaise
- Balsamic vinegar
- Balsamic glaze
- Reduced sodium soy sauce*
- Steak seasoning (such as Montreal Steak Grill Mates)
- Red wine vinegar
- Apple cider vinegar
- Honey
- Pure maple syrup
- Sesame oil
- Black and white sesame seeds
- Crushed red pepper flakes
- Rice vinegar
- Parsley
- Basil
- Oregano
- Garlic powder
- Onion powder
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- Sazon
- Bay leaves
- Light vinaigrette dressing (or make your own with ingredients in list)
- Vanilla extract
- Dijon mustard
- Seasoned salt
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint low fat buttermilk
- 1 pint 2% milk
- 1 pint half and half
- 1 (8-ounce) container almond, oat or other non-dairy milk (can sub ½ cup 2% milk in Smoothie Bowl, if desired)
- 1 small box unsalted butter
- 1 (6-ounce) container whole milk Greek yogurt
- 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield Organic)
- 12 ounces fresh mozzarella cheese (chunk not shredded)
- 1 small package feta cheese
- 1 small wedge fresh Pecorino Romano or Parmesan cheese
- 1 small block Gruyere cheese
- 1 (8-ounce) package shredded cheddar or Mexican cheese blend (optional topping for Tofu Tacos)
- 1 (14-ounce) package extra-firm tofu
Canned and Jarred
- 1 small jar pesto (or ingredients to make your own)
- 1 small jar roasted red peppers
- 1 small jar Kalamata olives
- 1 small jar/tub salsa
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small package chicken bouillion or jar Chicken Flavor Better than Boullion
- 1 (14.5-ounce) can chicken broth (optional, for Chicken Salad)
- 1 small jar peanut butter
Frozen
- 1 small package blueberries
- 1 small package sliced strawberries
Misc. Dry Goods
- 1 small container vanilla protein powder (I like Orgain)
- 1 small package granulated sugar
- Baking powder
- Baking soda
- 1 small package chia seeds (optional topping for Smoothie Bowls)
*You can buy gluten free, if desired
