Skinnytaste Meal Plan (May 7-May 13)

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.

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