Skinnytaste Meal Plan (May 27-June 2)
A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.
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. You should aim for around 1500 calories* per 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! 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 get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
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!
MONDAY (5/27)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls* (7)
D: Cream of Zucchini Soup (1) with 2 Easy Garlic Knots (4)
Totals: Freestyle™ SP 13, Calories 851**
TUESDAY (5/28)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: Madison’s Favorite Beef Tacos (9)
Totals: Freestyle™ SP 21, Calories 1,061**
WEDNESDAY (5/29)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: LEFTOVER Madison’s Favorite Beef Tacos*** (6) over 2 cups romaine (0) with Zesty Avocado Cilantro
Buttermilk Dressing (2)
Totals: Freestyle™ SP 16, Calories 945**
THURSDAY (5/30)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls (7)
D: Slow Cooker Chicken and Sausage Creole (4) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 21, Calories 1,087**
FRIDAY (5/31)
B: 2 scrambled eggs (0) with 1 ounce avocado (1)
L: LEFTOVER Slow Cooker Chicken and Sausage Creole (4) with ¾ cup brown rice (5)
D: Shrimp, Peas and Rice (8)
Totals: Freestyle™ SP 18, Calories 943**
SATURDAY (6/1)
B: Spinach Ricotta Quiche (5) with an orange (0)
L: California Grilled Chicken Avocado and Mango Salad (4)
D: DINNER OUT!
Totals: Freestyle™ SP 9, Calories 545**
SUNDAY (6/2)
B: LEFTOVER Spinach Ricotta Quiche (5) with 1 cup grapes (0)
L: The Skinny Tuna Melt (4) (Recipe x 2) with 8 carrot sticks (0)
D: Baked Chicken Milanese with Arugula and Tomatoes (4) with Skinny Buttermilk Mashed Potatoes with Chives
(5)
Totals: Freestyle™ SP 18, Calories 980**
*Prep Sunday night, if desired.
**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.
***Omit taco shells.
Shopping list:
Produce
- 4 medium oranges
- 1 medium lemon
- 1 medium lime
- 2 medium mangos
- 1 ½ pounds seedless grapes (red or green)
- 1 small jalapeno
- 1 medium head broccoli
- 3 medium zucchini
- 2 pounds (6-7 medium) Yukon Gold potatoes
- 1 large head baby Red Butter or Bibb lettuce
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch fresh baby spinach
- 2 large heads Romaine lettuce
- 1 medium bunch scallions
- 1 pint fresh berries (your choice)
- 1 small and 1 medium red bell pepper
- 1 medium green bell pepper
- 1 small (4-ounce) and 2 medium (5-ounce) avocados
- 1 medium bunch carrots
- 1 small bunch celery
- 1 large head garlic
- 1 small bunch fresh Italian parsley
- 1 small container/bunch fresh basil
- 1 small bunch fresh cilantro
- 1 small container/bunch fresh chives
- 1 small red onion
- 6 medium vine-ripened tomatoes
- 2 plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 2 small yellow onions
Meat, Poultry and Fish
- 2 pounds 93% lean ground beef
- 4 pounds (8) boneless, skinless chicken breasts
- 1 ½ pounds boneless, skinless chicken thighs
- 1 ¼ pounds peeled and deveined shrimp
- 9 ounces chicken Andouille sausage
Grains*
- 1 large package dry brown rice (or about 9 cups pre-cooked)
- 1 small bag all-purpose or white whole wheat flour
- 1 package corn taco shells
- 1 small loaf whole wheat bread
- 1 small container whole wheat Italian seasoned breadcrumbs
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)
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and/or white sesame seeds
- Cumin
- Chili powder
- Paprika
- Oregano
- Bay leaves
- Creole seasoning
- Cayenne pepper
- White balsamic vinegar
- Light mayonnaise
- Red wine vinegar
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 ½ dozen large eggs
- 1 (9-inch) refrigerated pie crust
- 1 (15-ounce) container part skim ricotta cheese
- 1 (8-ounce) tub reduced fat sour cream
- 1 pint low-fat buttermilk
- 1 package (or 4 slices) reduced fat cheddar cheese
- 1 small box butter
- 1 small wedge Pecorino Romano cheese
- 1 small wedge Parmesan cheese
- 1 (8-ounce) bag part skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (32-ounce) container nonfat Greek yogurt (I like Fage)
- 1 (8-ounce) container skim milk
Frozen
- 1 small package peas
Canned and Jarred
- 1 (32-ounce) carton reduced sodium chicken (or vegetable) broth
- 1 (32-ounce) carton low sodium chicken broth
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can tomato sauce
- 1 (6-ounce) can or (4.5-ounce) tube tomato paste
- 1 (14.5-ounce) can diced tomatoes
Misc. Dry Goods
- Corn starch
- Baking powder
- 1 small bag chopped walnuts
*You can buy gluten free, if desired
I love having these meal plans! they are the perfect place to start for me to get a little variety in my weekly meals! now that i have started WW these will be my best friends!
Since I will be shopping and preparing all meals for 2 people, it would be helpful to see on the shopping list which ingredients are for which meal (i.e. B-M,W,F,; L-T,Th) so I could tell which ingredients to double without having to open each recipe to check. Or is there an easier way? Love the plan, the variety, the flavor without recipes being over the top complicated.
These are so helpful to my family! I don’t always make everything due to our evening commitments and such, but it really helps me stay on track! Thank you!
Thank you so much for making my life easier and healthier!
I love these meal plans! They’re a lifesaver.
I’ve loved your recipes for many years, but just started using the meal plans! They are awesome! I have to move any fish dishes up to earlier in the week since I do my shopping on Sunday. Thank you for these meal plans- I love being able to eat real food and feel good about it!
Thank you but how do I print out the shopping list?
I love your meal plans. I use them every week. They are Awesome!
This sounds great, ready to try this out. Thank you
This is FANTASTIC! LOVE IT!
I love these meal plans! Thank you for all you do!!!
Have all your cookbooks and I love them. Have made many recipes and every single one has tasted great. Have just started to use the weekly meal plans. I love the grocery list
love the meal plans……keeps me on track! also love being able to print the recipes on 1 page. Thank you Gina for all you do.
I use so many of your recipes and I had no idea you did these meal plans! I already shopped for this week but I will def be trying out the next week of meal prep. So many of your recipes are my fave, but I LOVE Madison’s slow cooker tacos (in the instant pot) and the cubano beans
Next week I’m trying this!!
The blue printing doesnt copy in my printer, im a non techy gramma. would love to print off grocery lists, recipes , weekly plans Any advice. Thanks I need to lose at least 30 pounds to start with , to get below 200, would really like to lose 80-100 over a year if possible. This looks great.
Thanks
.
Linda
Right before the shopping list, you’ll see “**google doc” – if you click that link, it will open in a spreadsheet you can print! You can also print your browser, or copy and paste the shopping list into a document. Hope that helps!
I can’t find the calendar of meals for the current meal plan of May 27-June2. I like printing the calendar.
It’s there
Don’t see a button to print this weeks plan and grocery list???
Was there a print button before?
Were you able to figure out how to print this? I’m also struggling.
For the calendar I clicked on the link right below that says googledocs and that took me to calendar and I could print. I’m trying to print the grocery list but can’t seem to find an easy way to do that.
Thank you!!! I use these every week!
I love the fact you include a grocery list in this! Thank you!
I recently discovered your site and I love these meal plans, thank you for sharing!