A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (May 12-18)
Strawberry season is finally starting — the sweetest time of the year! As fields burst with vibrant red berries, there’s no better moment to enjoy nature’s candy at its freshest. To pick the perfect berry look for full red color, shiny skin, and a sweet smell. Whether you’re heading to a local farm, farmer’s market,or the grocery store, get ready to savor the flavor of spring! Once you have those fresh berries try this super easy 3-Ingredient Strawberries Romanoff or for something hardier, my Grilled Chicken Salad with Strawberries and Spinach. Enjoy!
A Word About the New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. I will start updating the points but it would be a HUGE help if you are on my site and see the new points, to leave a comment on that recipe so I can quickly update it!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (5/12)
B: Overnight Oats
L: Air Fryer Chicken Breast with Sweet Potato Salad
D: Lentil Tacos with Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,119*
TUESDAY (5/13)
B: Overnight Oats
L: Air Fryer Chicken Breast with Sweet Potato Salad
D: Skillet Chicken in Tomato-Chipotle Sauce with Avocado Crema and Instant Pot Cilantro Lime Rice with LEFTOVER Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,221*
WEDNESDAY (5/14)
B: Air Fryer Breakfast Banana Split
L: Air Fryer Chicken Breast with Sweet Potato Salad
D: Slow Cooker Pulled Pork on a whole grain bun with Quick Cabbage Slaw and Grilled Corn on the Cob
Total Calories: 1,282*
THURSDAY (5/15)
B: Feta Eggs with Zucchini and 1 slice sourdough bread
L: Air Fryer Chicken Breast with Sweet Potato Salad
D: LEFTOVER Slow Cooker Pulled Pork with Garlic Mashed Potatoes and Coleslaw
Total Calories: 1,333*
FRIDAY (5/16)
B: Feta Eggs with Zucchini and 1 slice sourdough bread
L: Canned Tuna Ceviche (½ recipe) with 12 tortilla chips and an apple
D: Korean-Inspired Salmon Rice Bowl
Total Calories: 1,212*
SATURDAY (5/17)
B: Strawberry Peanut Butter Swirl Smoothie Bowls
L: Classic Egg Salad on an Easy Bagel** with 8 baby carrots
D: DINNER OUT
Total Calories: 625*
SUNDAY (5/18)
B: Open-Faced Omelet with Feta, Roasted Tomatoes and Spinach (recipe x 2) with 2 slices bacon and 1 cup strawberries
L: Pizza Sausage Rolls with ½ bell pepper (sliced)
D: Chicken Tikka Kebab with Turmeric Basmati Rice with Peas and Creamy Cucumber Salad
Total Calories: 1,198*
*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.
**Double bagel dough recipe for lunch Sunday.
Shopping list
Produce
- 2 small PLUS 3 medium bananas
- 1 (6-ounce) container blueberries
- 1 (1-pound) container strawberries
- 1 medium apple
- 5 medium limes
- 1 medium lemon
- 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 small jalapeno
- 3 medium red bell peppers
- 1 large zucchini
- 4 mini (Persian) cucumbers (can sub 1 large English, if desired)
- 1 medium English cucumber
- 2 medium cucumbers
- 4 medium ears of corn
- 2 medium (about 1 ½ pounds) sweet potatoes
- 2 pounds (4 medium) Yukon Gold potatoes
- 1 large carrot (can sub 1 small bag pre-shredded, if desired)
- 1 small bag baby carrots
- 1 small head green cabbage (can buy a large bag of pre-shredded, if desired. You need 8 cups)
- 1 small head purple cabbage
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 2 medium bunches fresh cilantro
- 1 small container/bunch fresh chives (can sub scallion greens as garnish on Egg Salad and Mashed Potatoes, if desired)
- 1 small container/bunch fresh thyme (can sub dill in Open-Faced Omelet, if desired)
- 1 small container/bunch fresh dill
- 1 small bunch scallions
- 1 dry pint grape or cherry tomatoes
- 1 medium plum tomato
- 2 medium PLUS 1 large vine-ripened tomatoes
- 2 small PLUS 1 medium PLUS 1 large red onion
- 1 small yellow onion
- 1 container Pico de Gallo (or ingredients to make your own. Optional, for Lentil Tacos)
Meat, Poultry and Fish
- 1 package center-cut bacon
- 2 raw Italian chicken sausages
- 2 ½ pounds (6) boneless, skinless chicken breasts
- 2 pounds boneless, skinless chicken thighs
- 2 ½ pounds boneless center-cut pork loin roast
- 1 ¼ pound (4) skinless salmon filets
Condiments and Spices
- Extra virgin olive oil
- Avocado oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Ground cinnamon
- Pure maple syrup
- Crushed red pepper flakes
- Ground ginger
- Garlic powder
- Onion powder
- Dried parsley
- Smoked paprika
- Paprika
- Apple cider vinegar
- Cumin
- Honey or agave
- Tabasco sauce (optional, for Tuna Ceviche)
- Regular or light mayonnaise
- Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried
- onion flakes
- Chili powder
- Oregano
- Red wine vinegar
- Hickory liquid smoke
- BBQ sauce (or ingredients to make your own)
- Dijon mustard
- White wine vinegar
- Soy sauce*
- Gochujang
- Mirin
- Toasted sesame oil
- Black sesame seeds
- Ground coriander
- Garam Masala
- Cayenne pepper
- Turmeric
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 quart unsweetened almond milk
- 1 (8-ounce) container nonfat milk
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container whole milk plain Greek yogurt
- 1 (8-ounce) container light sour cream
- 1 small tub whipped butter
- 1 small container feta cheese
- 1 package sliced provolone or mozzarella cheese
Grains*
- 1 medium bag dry basmati rice
- 1 small package quick oats
- 1 small loaf sliced sourdough bread (or 2 small rolls)
- 1 small package tortilla chips
- 1 small package unbleached all-purpose flour
- 1 small package corn tortillas (or crunchy shells. You need 8)
- 1 package whole grain hamburger buns
Canned and Jarred
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 small jar pizza or marinara sauce
- 1 (15-ounce) can regular or low sodium chicken broth
- 1 (32-ounce) carton low sodium vegetable broth
- 1 (15.5-ounce) can black beans
- 1 small can/jar chipotle pepper in adobo
- 1 (5-ounce) can wild albacore tuna in water
- 1 small jar peanut or almond butter
Frozen
- 1 small bag peas
- 1 medium bag strawberries
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- 1 small package dry brown lentils
- 1 small package granulated sugar
- 1 small package monk fruit, stevia or your favorite sweetener
- 1 small package vegetable or chicken bouillon cubes (or Better than Bouillon)
- Baking powder
- Colored sprinkles (optional, for Breakfast Banana Split)
Non-Food Items
*You can buy gluten free, if desired
