A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.
Hi friends! I am away in Utah this weekend so I don’t have the art up yet! A few things, thank you for all of you who pre-ordered my new cookbook, Skinnytaste One and Done! If you’re not familiar, it’s a cookbook of 140 dinner recipes made in one pot, pan, slow cooker, pressure cooker, etc! You can get 4 recipes from the book now if you pre-order, more details here! And lastly, to all the Moms out there, Happy Mother’s Day!
If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a day.
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!
PS – If you want to make your own meal plan, you can search for recipes by course in the index.
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Arroz Congri (1) with 2 tablespoons Peruvian Green Sauce (2) and Avocado Salad with Citrus Vinaigrette (4)
Totals: Freestyle Points 15, Calories 1,036*
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Arroz Congri (1) with 2 tablespoons Peruvian Green Sauce (2)
D: Salsa Verde Chicken Tostadas (3) with 1 ounce avocado (1) and Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle Points 13, Calories 858*
B: 2 sunny side up eggs (0), 1 ounce avocado (1) and 1 sliced tomato (0)
L: LEFTOVER Salsa Verde Chicken Tostadas (3), Cilantro Lime Cauliflower “Rice” (1) and an apple (0)
D: Grilled Shrimp and Vegetable Bowl (3)
Totals: Freestyle Points 8, Calories 813*
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Fiesta Bean Salad (4)
D: One Skillet Chicken with Bacon and Green Beans (2) and ½ cup brown rice (3)
Totals: Freestyle Points 14, Calories 905*
B: 2 hard-boiled eggs (0) and 1 cup strawberries (0)
L: Fiesta Bean Salad (4)
D: Grilled Salmon with Avocado Bruschetta (3) with grilled zucchini (0)
Totals: Freestyle Points 7, Calories 885*
B: Tomato and Zucchini Frittata (2) with an orange (0)
L: The Skinny Tuna Melt (4) (recipe x 2) with an apple (0)
D: DINNER OUT!
Totals: Freestyle Points 6, Calories 559*
B: Breakfast Pizza (5)
L: Grilled Shrimp Avocado Fennel and Orange Salad (4)
D: Giant Turkey Meatball Parmesan (6) with Broccoli and Orzo (4)
Totals: Freestyle Points 19, Calories 988*
*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.
- ½ pound fresh asparagus
- 3 medium jalapeños
- 1 large bunch fresh cilantro
- 6 apples
- 1 medium cucumber
- 4 small corn cobs
- ½ pound French green beans
- 8 oranges
- 1 medium head (about 24 ounces) cauliflower
- 1 (16-ounce) bag/container mixed greens
- ½ small head red cabbage
- 4 small and 2 medium zucchini
- 1 small fennel bulb
- 6 medium vine-ripened tomatoes
- 2 medium heads garlic
- 1 small green bell pepper
- 1 small and 1 medium red bell pepper
- 1 medium shallot
- 1 dry pint grape or cherry tomatoes
- 1 (6-ounce) container fresh berries (your choice)
- 1 (1-pound) container fresh strawberries
- 4 medium limes
- 2 medium lemons
- 2 medium carrots
- 1 small bunch celery (you need 2 stalks)
- 3 small (4-ounce) and 3 medium (5-ounce) Hass avocados
- 1 large red onion
- 1 small and 1 medium yellow onion
- 1 small bunch scallions
- 1 small container/bunch fresh thyme (can sub a pinch of dry or 1 teaspoon of another fresh herb, if desired)
- 1 small container/bunch fresh basil
- 1 small bunch fresh parsley (can sub 2 tablespoons fresh basil in Giant Meatball, if desired)
- 1 pound broccoli florets
Meat, Poultry and Fish
- 1 pound boneless, skinless chicken breasts
- 1 ½ pounds boneless, skinless chicken tenders
- 1 package center-cut bacon
- 4 (6-ounce) wild salmon filets
- 1 ¾ pounds large or jumbo peeled and deveined shrimp
- 1 pound 93% lean ground turkey
- 1 package dry brown rice (can sub long grain, if desired)
- 1 package tostada shells (you need 6)
- 1 small package whole wheat bread*
- 1 cup small package all purpose or white whole wheat flour*
- 1 container seasoned breadcrumbs*
- 1 package orzo*
- 1 package dry long grain rice (can sub brown, if desired)
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Dijon mustard
- Red wine vinegar
- Bay leaves
- Light mayonnaise
- White vinegar
- Garlic powder
- Onion powder
- Smoked paprika
- Cayenne pepper
- Red pepper flakes
- Balsamic vinegar
- Yellow mustard (I like Gulden’s)
Dairy & Misc. Refrigerated Items
- 1 (35.3-ounce) container nonfat plain Greek yogurt
- 1 18-pack large eggs
- 1 small container/wedge Asiago cheese (you can sub ¼ cup any other cheese in list, if desired)
- 1 (8-ounce) bag reduced fat Mexican cheese (I like Sargento)
- 4 slices reduced fat cheddar or American cheese
- 1 (8-ounce) bag shredded mozzarella cheese
- 1 small wedge Pecorino Romano cheese
Canned and Jarred
- 2 (15-ounce) cans black beans
- 1 (16-ounce) jar salsa verde (I like Archer Farms)
- 1 small jar sliced pickled jalapenos (optional)
- 1 jar marinara (I like Delallo Pomodoro Fresco Marinara)
- 2 (4.5-ounce) cans tuna in water
- 1 (14-ounce) can low sodium chicken broth
- 1 (14.5-ounce) can chickpeas
- 1 (6-ounce) can or (4.6-ounce) tube tomato paste
Misc. Dry Goods
- Baking powder
- 1 small bag chopped or whole walnuts
- 1 small box/bag brown sugar
- 1 small bottle crisp white wine (such as Sauvignon Blanc)
*Can sub gluten free, if desired
38 comments on “Skinnytaste Meal Plan (May 14-20)”
Thank you for all these meal plans for WW freestyle!!!! Please continue! You are a lifesaver:)
I really need help with meal planning since my cooking skills are limited. Tasks associated with selecting menu items, putting together a grocery list, then assembling/cooking the food are overwhelming for me. As a result, I give up, revert to my limited set of food items, get bored and fall off track. Thank you so much for putting the weekly meal plans together.
I depend on these meal plans and would love you to keep doing them!
Keep them coming! Love these menus
Love the meal plans. It cuts out the “what should we eat tonight” nights. I made the Monday and Tuesday meals and they were a huge hit. Thank you so much Gina!!
Love these, please continue to post. 🙂
Thank you Gina, this is the first time I have used a meal plan, but am definately a convert. There is some amazing recipes we have enjoyed, and best of all, this helped pull me out of a wrong way WW spiral. Can’t wait to see what happens on the scale next week.
Love the weekly meal plans!!! Don’t get rid of them!
Thank you Gina and please keep them coming. So helpful
I recently started WW Freestyle and your meal plans have made it so easy to follow the program, stay within my daily points, and best of all…eat delicious meals that don’t taste like “diet” food! Please continue posting these amazing weekly plans! I also have a question…do you have a favorite meal planning mobile app that you like to use/recommend? I really like the shopping lists provided with each meal plan, but it’s easier for me to keep a shopping list on my iPhone, so I was wondering if you have any suggestions for an app. Thanks for all your hard work and support!
I am working on a better feature, coming soon!
Yes to meal plans!!! Keep them coming!!!!! Skinnytaste Die hard fan for life!!!!!!!
First time here and I LOVE IT! Everything looks extremely delicious and the best part about it is they’re healthy!! Most definitely going to be coming back for more recipes. 🙂
Love These! I wish there was a code for each recipe so if we didn’t want to use it we could easily remove the Ingredients from the grocery list. Thanks!!! Love your recipes
I really enjoy the meal plan menus, however, I feel you use a lot of Mexican recipes. This weeks menu plan was great! Thanks so much for taking the time to do all this planning.
This is amazing! I definitely will use it this week. I don’t eat meat so I will be attempting to change some of the recipes to use a substitute but will make the meat version for my husband. Thank you so very much for offering this wonderful tool!
I recently discovered your weekly meal plan! Please don’t stop posting them. I have used meal planning services in the past with great success. I’m happy to have found something that lines up with overall health and wellness goals.
If anyone has bought ingredients for this plan, what was your cost? I want to try but dont want to spend a ton. When I saw the shopping list it looked like a ton.
My roommate and I are using this plan and it only cost us about $150 for the whole week. Although, we had a lot of the dry goods already and we’re halving some of the recipes since there are only two of us.
I love this and will definitely be using the meal plans – thank you!!! I switched it up a little and had the shrimp vegtable bowl tonight – YUM! Will modify depending on the day but will overall use these. thank you!
These meals plans are fantastic! We have been using them since the New Year and they have made our lives so easy when planning meals! Please keep posting them!
I put the ingredients for Arroz Congri into WW and it is now 4 freestyle points due to the rice… did I do something wrong? I noticed the recipe is old so it hasn’t been updated yet. Maybe that’s it?
Thanks I will check!
Very impressed with all of your recipes this week. Any suggestions for a person living alone for the dinners except just trying to cut in half.
I might cut out a few and have more for leftovers.
I love your recipes and menus! They make our lives so much easier! I wish these posts came out on Saturday so we could have a little more time to get organized for the week and take advatage of the farmer’s market.
Thank you for this meal plan. I notice that you rarely if ever use your 23 WW points each day. Do you think that is an important key to success on the program? I am wondering if the 23 points per day is too many for successful weight loss?
I think you should eat all your points! I just like to leave room for extras you may want.
Thank you so much for these weekly meal plans. I do use them and I hope you won’t discontinue them! Happy MOther’s Day!
Happy Mother’s Day! Where do you buy Delallo Jarred sauce. None of my local stores seem to carry it. The product locator on the website did not provide much info.
You can buy it on their website
Thank you so much for helping me with meal planning.
Any idea cost of this meal plan? I would be interested to try, but kinda wanna know budgetwise.
I I purchased 90% of what was on here and spent around $110 for my husband and myself, but that included some home items like trash bags, paper plates, etc.
I spent $202 and that didn’t include several of the ingredients or any of the spices except for paprika. I must admit I had sticker shock. But, looking forward to eating healthy this week!
This week looks delicious!
Thank you, Thank you for these menus! They are a life saver! Please continue to post this!