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.
Wishing everyone a Happy Memorial Day weekend! A few notes for this week’s meal plan, prep the quinoa ahead for breakfast bowls and marinade for chicken on Sunday night, if desired. Grill extra breast of chicken for Tues/Wed lunches.
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!
(Picture above is the Skinnytaste Meal Planner, read more about it here.)
B: Berry Quinoa Breakfast Bowls (5)
L: Grilled Lemon Dijon Chicken Skewers (1) with Rainbow Potato Salad (5)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Southwestern Black Bean Salad (1)
Totals: Freestyle Points 15, Calories 824*
B: Berry Quinoa Breakfast Bowls (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Skillet Taco Cauliflower Rice (5)
Totals: Freestyle Points 15, Calories 864*
B: Avocado Toast Egg-in-a-Hole (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Turkey Stuffed Peppers (5) and a green salad (0)** with Avocado Cilantro Buttermilk Dressing (2)
Totals: Freestyle Points 16, Calories 898*
B: Avocado Toast Egg-in-a-Hole (4)
L: LEFTOVER Turkey Stuffed Peppers (5) and a green salad (0) with Zesty Avocado Cilantro Buttermilk Dressing (2)
D: Chicken Shawarma Salad (6)
Totals: Freestyle Points 17, Calories 814*
B: PB & J Smoothie (4)
L: LEFTOVER Turkey Stuffed Peppers (5) and a green salad (0) with Avocado Cilantro Buttermilk Dressing (2)
D: Shrimp Scampi Foil Packets (4) with grilled zucchini (0) and 2 ounces multi-grain baguette (3)
Totals: Freestyle Points 18, Calories 910*
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Grilled Mediterranean Chicken and Quinoa Salad (3)
D: DINNER OUT!
Totals: Freestyle Points 11, Calories 488*
B: Eggs and Soldiers with Asparagus (2)
L: Tuna Deviled Eggs (2) with an apple (0)
D: Spiralized Shanghai Beef and Broccoli (7) (Recipe x 2)
Totals: Freestyle Points 11, Calories 928*
*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 9 cups romaine, 1 cup each: carrots, tomatoes, cucumber, and 3 scallions. Serves 4 plus leftovers for lunch Thurs and Fri.
- 4 apples
- 1 medium banana
- 1 ½ pounds multi-color baby potatoes
- 1 medium head cauliflower (or 4 cups “riced”)
- 4 medium zucchini
- 3 large red bell peppers
- 1 small bell pepper (any color)
- 1 pound thin asparagus
- 1 (4-inch) piece fresh ginger
- 4 medium heads broccoli (with thick stems)
- 2 medium heads garlic
- 6 medium lemons
- 2 oranges
- 1 small bunch Italian parsley
- 1 medium bunch cilantro
- 1 bunch/container fresh dill
- 2 medium ears of corn (can sub frozen kernels, if desired)
- 2 jalapenos (1 is optional)
- 2 medium bunches scallions
- 1 small bunch/container fresh chives (can sub scallion greens, if desired)
- 1 small bunch celery (you need 1 stalk)
- 1 medium vine-ripened tomato
- 4 medium limes
- 2 small and 2 medium Hass avocados
- 2 large head Romaine
- 1 large head Butter/Bibb lettuce
- 1 small bunch/container fresh oregano
- 1 small and 1 medium red onion
- 1 large English cucumber
- 2 small cucumbers
- 3 Persian cucumbers (or can sub medium cucumber)
- 1 small white onion
- 1 medium yellow onion
- 2 dry pints cherry or grape tomatoes
- 1 pound container fresh strawberries
- 1 (6-ounce) container fresh blueberries
- 2 (6-ounce) containers fresh berries (your choice)
- 2 medium carrots
Meat, Poultry and Fish
- 1 ¼ pounds (3) boneless, skinless chicken breasts
- 1 pound boneless, skinless thin sliced chicken cutlets
- 1 ¼ pound pork tenderloin
- 1 package center-cut bacon
- 2 pounds 93% lean ground turkey
- 1 pound boneless, skinless chicken thighs
- 1 ¼ pounds large or jumbo (40), peeled and deveined, shrimp
- 4 (5 ounce) sirloin steaks, 1” thick
- 1 package dry quinoa
- 1 small package whole grain bread
- 1 small package dry brown rice
- 1 (8-ounce) multi-grain baguette
- 1 small bag white whole wheat flour (I use King Arthur)
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)
- Vanilla extract
- Dijon mustard
- Light mayonnaise
- Yellow mustard
- Garlic powder
- Chili powder
- Onion powder
- Dried parsley
- Dried basil
- Dried oregano
- Hot sauce (optional)
- Smoked paprika
- Curry powder
- Red pepper flakes
- Red wine vinegar
- Maple syrup
- Hoisin sauce
- Reduced sodium soy sauce
- Sesame oil
Dairy & Misc. Refrigerated Items
- 1 (32-ounce) container vanilla almond milk (I use Almond Breeze)
- 1 18-pack large eggs
- 1 small box unsalted butter
- 1 block feta cheese (the kind that comes in brine, if you can find it)
- 1 (8-ounce) container 1% buttermilk
- 1 small block (or bag of shredded) reduced fat cheddar cheese
- 1 (6-ounce) container 2% Greek yogurt (use leftover in Tzatziki)
- 1 (6-ounce) container nonfat Greek yogurt
- 1 quart skim milk
- 1 small wedge/container gorgonzola or blue cheese (can sub 1 tablespoon cheddar or feta in Cobb Salad, if desired)
- 1 small bag blueberries
- 1 small bag corn kernels (if you don’t buy fresh)
Canned and Jarred
- 1 small jar dill pickles
- 1 (15.5-ounce) can black beans
- 1 small jar salsa
- 1 (8-ounce) can tomato sauce
- 1 small jar peanut butter
- 1 (14-ounce) can reduced sodium chicken broth
- 1 small jar pitted kalamata olives
- 2 (6-ounce) cans albacore tuna in water
Misc. Dry Goods
- Liquid stevia or sweetener of your choice (I use NuNaturals Vanilla)
- 1 small box/bag granulated sugar
- Baking powder
- 1 small bottle/box dry white wine (you need ¼ cup)
- 1 small bag hemp seeds, pepitas or nuts (you need 2 teaspoons)
36 comments on “Skinnytaste Meal Plan (May 28-June 3)”
I am a home of one.. do I 1/4 all the recipes for correct meal sizes.
We use your meal plan too and are so grateful for it! Thank you for this work that you do!!!
I absolutely love these. They’re easy to follow and so healthy. Thank you so much for sharing them!
I use your meal plans every week!!! I don’t always follow them precisely but they have been EXTREMELY helpful to me! I hope you don’t get rid of them!
So glad to hear!
I used your meal plans. Please keep them.
Gina, I love the convenience of these meal plans along with the shopping list! They really help keep me on track and I love all the recipes with so many healthy foods! Love your website, so please keep them coming!
This looks absolutely amazing!! Thank you for all the hard work you put into this. I love how in depth the plan is and that it leaves room for each person to make it their own. I’m new to finding these meal plans but I definitely look forward to using them!! Have a great Memorial Day.
I am such a fan of your website and gush about it to everyone but I haven’t ever really looked through the meal plans. Boy it seems like I was missing out!! This is awesome!! So comprehensive and I Love that there is a grocery list and point break down for each day. I especially like the wiggle room for extras. Thank you for all of the hard work you put into this. Cannot wait to try it!
thankyou for this article and sharing it must try plans ..thank you and keep sharing
Love these weekly meal plans!! Having the shopping list makes it so easy! Thank you!
I look forward to recieving your weekly meal plans! My family enjoys themeals we have tried. I can’t wait to try the PB and J smoothie!
I absolutely love your meal plans and recipes. It has made dinner and grocery shopping so convenient. I have been following your meal plans for a month and it has completely changed the way I think about making dinner. Before I dreaded making dinner, I was running out of ideas and never knew what to buy at the store. Now, grocery shopping is so easy I can even order my groceries online with the convenient grocery list and I feel like a chef cooking these amazing recipes that my family loves. I really hope you continue sharing this helpful information. I really appreciate what you are doing.
Yes yes yes! I am using these and love them. They have been tremendously helpful for me and I find myself looking forward to getting the plant each week 🙂 thank you
Please keep the weekly meal plans! I love them and look forward to checking for them on Saturdays to be posted! It allows me to plan my week and grocery trips.. I pretty much follow them and rearrange for which nights I have more or less time to cook depending on kids programs. If there are any recipes I decide to remove (I don’t like curry or cumin for example), I just look up another of your recipes I’ve made a previous week and sub it in. I also appreciate that within your weekly plan ingredients get used a few times so not wasted, like if red cabbage or cilantro or parsley is needed so I don’t waste produce and have a nice empty fridge at weeks end and and can start again. My weight watchers progress works when I use your plan and when I don’t I find my self scrambling and more stressed thinking about what to cook all week and making poor choices. I have recommended to a few people already who are also trying to be successful losing some weight. Keep it up and thank you!!!! Also – more healthy cookies please to handle the afternoon coffee break sweet bite!
Love your meal plans. I mostly just use the dinner portion as it’s too hard to prep so many meals with my 3 littles at my feet but having dinners planned in advance is a life saver! Thank you for all your hard work!!!
Thank you so much for doing this! It’s going to help me get my family back on track with Weight Watchers!
I look forward to getting this email every week! I usually just use it for a few meals but I have been really off the rails with junk food lately and not planning my meals well, that this week I am all in! I’m so excited to follow this meal plan to a t 🙂
Thank you for posting these meal plans! It makes my life so much easier. Your recipes are all so tasty and there is a good variety.
Thank you so much for the time & effort you put in to planning & sharing this! It has helped me so much.
I just started using this but I love them! Don’t stop!! ❤️
Thanks for posting this on Sat- now my shopping list is ready for my Sunday morning grocery run!❤️
Please , please do not stop posting! My husband and I absolutely love your recipes. Your weekly menus are beyond helpful. And I’ve recommended your site to so many of our friends. I’m down 13 pounds and a pants size, never thought I’d be able to get down, still more to go, but it’s a process. Thank you!
I love your meal plans and most importantly my family loves the food I cook from it. Thank you for creating these.
So happy to hear!
I use them as a place for ideas for the week. I would probably use them more if you partnered with a recipe planning service (I use Plan to Eat), because it makes customizing it so easy, plus it puts a grocery list right on my phone.
Gina, I don’t know how you managed to publish a meal plan on a holiday weekend AND the weekend of your daughter’s graduation – but I am grateful! And my family is even more grateful! (You and your daughter are stunning!)
Enjoy the rest of your weekend
I use your meal plans weekly!!! Love them. Helps me so much with my weekly planning for my family. I also cook for my 82 year old mother who had pancreatic cancer and must eat low-fat small meals. Please continue these meal plans. They are a life saver in my busy world!