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.
Spring is finally in the air! I’m loving the warmer weather finally! This week I included recipes for Mother’s Day brunch, but if you want more ideas, I have more recipes here.
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.
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 (5/7)
B: Petite Crust-Less Quiche (5) with an orange (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Cream of Zucchini Soup (1) with 2 tablespoons parmesan (2) and 2 Easy Garlic Knots (4)
Totals: Freestyle Points 19, Calories 791*
TUESDAY (5/8)
B: Petite Crust-Less Quiche (5) with an orange (0)
L: Chickpea Avocado Salad (3)
D: Carne Asada Steak Salad (9) (double recipe for 4 people)
Totals: Freestyle Points 17, Calories 912*
WEDNESDAY (5/9)
B: Petite Crust-Less Quiche (5) with 1 cup strawberries (0)
L: Chickpea Avocado Salad (3)
D: Chicken Tzatziki Bowls (9)
Totals: Freestyle Points 17, Calories 906*
THURSDAY (5/10)
B: Petite Crust-Less Quiche (5) with 1 cup strawberries (0)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Korean Beef Rice Bowls (10)
Totals: Freestyle Points 21, Calories 885*
FRIDAY (5/11)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0), 1 tablespoon chopped almonds (2) and 1 teaspoon honey (1)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Grilled Mediterranean Cedar Plank Salmon (1) with Lemon Asparagus Couscous Salad with Tomatoes (5)
Totals: Freestyle Points 15, Calories 880*
SATURDAY (5/12)
B: Asparagus-Pancetta Potato Hash (4)
L: Berry Salad with Almond-Cranberry Crusted Goat Cheese (8)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 456*
SUNDAY (5/13)
B: Czech Crepes with Berries and Cream (4)
L: Chicken Quiche (6) with an arugula salad** (4)
D: Zucchini Pork Dumplings (6) with Spicy Garlic Edamame (3)
Totals: Freestyle Points 22, Calories 1,018*
*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.
** Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette
Link to meal plan google doc.
Shopping List:
Produce
- 1 small and 2 medium oranges
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 (12-ounce) and 2 (1 pound) containers fresh strawberries
- 3 medium limes
- 3 Persian cucumbers (or buy another small English cucumber)
- 1 medium and 1 large English cucumbers
- 1 small cucumber
- 1 container fresh dill (can sub 2 tablespoon scallion greens for tzatziki)
- 2 large heads garlic
- 1 (3-inch) piece fresh ginger
- 9 medium zucchini
- 1 small red bell pepper
- 1 small green bell pepper
- 2 small jalapenos
- 1 head Napa cabbage (you need 12 ounces)
- 1 ¼ pounds asparagus
- 4 ounces mushrooms
- 1 small and 1 large shallot
- 1 small container/bunch fresh oregano
- 1 small bunch fresh cilantro
- 1 pound Yukon gold potatoes
- 4 large lemons
- 1 small bunch scallions
- 3 dry pints grape or cherry tomatoes
- 5 medium vine-ripened tomatoes
- 1 small (4-ounce) and 2-3 medium (5-ounce) Hass avocados (can sub prepared guacamole for the medium avocados, if desired)
- 1 large red onion
- 1 medium yellow onion
- 1 small white onion
- 1 small bunch fresh Italian parsley
- 1 (5-ounce) bag/container baby spinach
- 1 (1-pound) container mixed greens
- 1 (1-pound) container baby arugula
Meat, Poultry and Fish
- 6 ounces turkey kielbasa
- 1 ¼ pounds boneless strip steak
- 1 pound boneless, skinless chicken thighs
- 1 pound 93% lean ground beef
- 1 (1 ¼ pound) wild salmon fillet
- 2 ounces diced pancetta
- ¾ pound cooked or 1 pound raw boneless, skinless chicken breast
- 2/3 pound ground pork
Grains
- 1 bag all purpose or whole white wheat flour*
- 1 small bag/box dry quinoa (you need 2 ½ cups cooked)
- 1 small box/container whole wheat pearl couscous
- 1 box refrigerated pie dough (for 1 [9-inch] pie crust
- 1 small bag dry brown rice (you need 3 cups cooked)
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)
- Apple cider vinegar (I like Braggs)
- Cumin
- Red wine vinegar
- Oregano
- Turmeric
- Red pepper flakes
- Reduced sodium soy sauce*
- Sesame oil
- Gochujang
- Honey
- Sesame seeds
- Thyme
- Rice wine vinegar
- Cayenne pepper
- Canola or vegetable oil
- Light balsamic vinaigrette (or sub balsamic vinegar and make your own with ingredients already in list)
- White pepper (can sub black pepper in Zucchini Dumplings, if desired)
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 small container light whipped topping
- 1 quart skim milk
- 1 (17.5-ounce) container nonfat Greek yogurt
- 1 (6-ounce) container 1% (or low fat) Greek yogurt
- 1 small block fresh feta cheese
- 1 (4-ounce) log soft goat cheese
- 1 (8-ounce) bag shredded cheddar or Monterey Jack cheese (your choice)
- 1 package cooked lentils (can sub dry if you can’t find pre-cooked)
- 1 wedge fresh Parmesan
- 1 small container reduced fat sour cream (or sub 2 tablespoons low fat Greek yogurt)
- 1 small box butter
Frozen
- 1 large bag edamame in pods (you need 4-5 cups)
Canned and Jarred
- 1 jar Kalamata olives
- 1 small jar Castelvetrano olives
- 1 (15-ounce) can chickpeas
- 1 (14.5-ounce) can reduced sodium chicken or vegetable broth
- 1 (32-ounce) box reduced sodium chicken or vegetable broth
Misc. Dry Goods
- 1 small bag/box light brown sugar
- 1 small bag/box powdered sugar
- 1 small bag chopped almonds (you need 3 tablespoons)
- 1 small box craisins (you need 3 tablespoons)
- 1 bag dry lentils (if you can’t find pre-cooked)
- Baking powder
Non-Food Items
- 1 untreated cedar plank
*Can sub gluten free, if desired
Please keep sharing! I use your plans every week!
Thank you so much! I’ve just happened on your website today and I’m SO excited to try out your meal plans!
I’ve just found your meal plans. Please please keep posting them. So very helpful. I just had a Protein, Egg and Quinoa Salad Jar for lunch and it was so good!
thank you for taking the time to put this together.
I can’t thank U enough for these weekly meal plans! they are beyond helpful for eating DELICIOUS, clean , healthy, meals easily. I never enjoyed cooking before this, now I truly enjoy cooking stress free, it’s a great way to decompress and release the stress of the day. THANK U!
Thanks, love to hear that!
Gina: You are Godsent to me. I have out of control diabetes for last 3 months, trying to find a right diet plan for myself, none of the mealplan seemed right until I found yours. I don’t like meat, more into fish, eggs and vegeterian protein. Your zuccini dumpling was awesome. I made it with minced turkey. A huge thanks to you dear. Please keep posting. You are helping sooooo many of us. Lots of love and hugs
Gina — why don’t you ever create recipes with vegetarian proteins like tofu/seitan/tempeh? I love your recipes but am mostly vegetarian and noticed a distinct lack of these foods on your website. 🙁
Hello, I have made different recipes found on your website on and off for a while. I visited your site this AM to look for a new recipe or two and found your weekly meal plan. I am definitely going to try it out starting the next day or two. The first thing that struck me was the variety of food I would eat that I might not otherwise. I was surprised by the low number of calories for an entire days worth of eating. I am 6 ft, 160 lbs, my interest is to stay that way and eat better more heathful foods that are actually tasty. I like that many of the recipes are single serving.
Gina, you are my new go-to for meal planning. I live alone and cook for an army then eat the same thing all week long. Something needs to change. I can’t tell you how much I appreciate knowing your recipes and meal planning ideas are out there. I’ve decided to start with 2-3 recipes this week and slowly add to it.
Great!
I use your recipes a great deal and lost 25 pounds in WW with your help! I can’t say that I use the weekly menus, but always look them over to find the next recipe I want to try!! I’ve purchased both your cookbooks and eagerly await your next – thank you!
So happy to hear!!
Love the meal plans!
thank you!
I love using the meals plans they help me eat good food as well as try new things and maintain a healthy lifestyle. Yes keep them coming !!
thank you!!
Just found your site and Facebook page and will be starting our “healthy eating” weight-loss this week. The meal-plans make it easy – PLEASE continue to publish!
Life is already so hectic and stressful (how we ended up fat 🙁 that having delicious meals, with easy peasy planing greatly reduces the stress of how to figure out healthy & tasty meals =priceless! Thank you!
my pleasure!
Love this meal plan!!!
Gina, thank you for meal plans! I was stuck in a rut, getting lazy with meal planning and tracking. Your plans got me back on track! Your photos got me xcited about cooking again and your structure gave me structure. I’ve lost 5 lbs in 2 weeks, enjoyed the food and kept the family fed and happy. Please keep up the inspiring, creative work.❤️
Awesome!!
I have really been enjoying and appreciating these meal plans! I am a busy mom of four, and we try to eat healthy most of the time, but I have really been struggling with meal planning and making a grocery list. I love your plans and I’m so thankful for the work you put into them. Just a quick question, when calculating points and calories, what is the typical serving size you use to calculate this? For example, I made your yogurt chocolate chip muffins from last weeks plan, and I was not sure how many muffins to eat for that calorie amount.
Thank you so much!
the serving size is listed below each recipe
I love the meal plans, while I don’t follow the whole week, they give me inspiration and remind me to keep healthy. Printed four of your recipes to make this week, Thank you!!
These meal plans are great! Thank You!
Thank you, Gina. I’ve done meal planning for several years. But sometimes I just feel burned out by the process and sometimes I’m just bored. Your meal plans will help us continue to stay in track to that healthy lifestyle we are trying to achieve and maintain. Yours were some of the first books I went to when we made our changes. They are fantastic!!!
I have got to be the worst when it comes to meal planning and it’s something I’ve been struggling with for years. Your plan is really going to help me out. Thanks so much!
not sure where you come up with 1500 calories as a good guideline for most women, for active people and even many who are less active that is still too low
Again, it is different for everyone, which is why I provided the link to the calculator from the USDA to determine what is right for you.
I love your menus so much! Every time I read though them I think of all the effort and time you gave. They are very much appreciated. Thank you!
You are a lifesaver with these! Thank you so much for all.of the work.you put in to make these available for us.
I love this week’s meal plan! I just started using them and have found they really help with meal planning. Thank you Gina!
I just started WW, and your meal plans have been key to my success and excitement for the program. I am planning on using a gift card to order your cookbook. Thank you for all of your hard work. Can’t wait to make more of your delicious recipes.
wonderful!!
Thank you of this. I have just started following you with Bloglovin’. I won’t be following it completely but I have certainly printed out some recipes to try with my family. x
great!!
Thank you so much for posting these weekly menus. It helps tremendously with our meal planning! I love the variety and flexibility of the plans. We started Weight Watchers at the beginning of the year and it has really helped us jumpstart our healthy eating lifestyle! I appreciate all the effort you put into creating these plans. It makes meal planning and prepping a breeze! Thanks again!!
This is AMAZING and I love you for doing this. My intention is to cook more and eat more whole foods…but I am so overwhelmed with meal planning! This is EXACTLY what I needed!
great!