A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain macros and Weight Watchers points.
7-Day Healthy Meal Plan (May 1-7)
April rain brings May flower blessings! And don’t forget to buy flowers and something special for your mom, stepmom, bonus mom and mother-in-law! Check out this Mother’s Day gift guide where you can be sure to find a gift that will make all the women in your life happy!
With food 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 on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)
Ultimate Meal Planner by Skinnytaste
Get the Skinnytaste Ultimate Meal Planner! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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:
A note on WW points
If you follow Weight Watchers, all of the recipes here have been updated to reflect what’s new weight watchers program, with dots appearing under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe maker used to calculate these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.
There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.
Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!
meal plan:
Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.
MONDAY (5/1)
B: Tropical Chia Pudding Breakfast Bowl
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
GB: Poached eggs over pasta and asparagus with 2 cups baby arugula, 1 tablespoon grated parmesan and 2 teaspoons light vinaigrette
Total Calories: 1,258*
TUESDAY (5/2)
B: Tropical Chia Pudding Breakfast Bowl
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Easy Crock Pot Chicken and Black Bean Taco Salad with 12 tortilla chips
Total Calories: 1,291*
WEDNESDAY (5/3)
B: Mushroom and spinach scrambled eggs with 1 thin slice of whole wheat toast
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Beef Negimaki Stir Fry with ¾ cup brown rice
Total Calories: 1,313*
THURSDAY (5/4)
B: Mushroom and spinach scrambled eggs with 1 thin slice of whole wheat toast
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Air Fryer Pork tenderloin wrapped in bacon with Cacio e Pepe Brussels sprouts
Total Calories: 1,255*
FRIDAY (5/5)
B: Peanut Butter Breakfast Oatmeal Bowl
L: LEFTOVER Air Fryer Pork tenderloin wrapped in bacon with LEFTOVER Cacio e Pepe Brussels sprouts
D: Honey Sriracha Roasted Salmon Rice Bowls
Total Calories: 1,252*
SATURDAY (5/6)
B: Toasted Strawberry Almond Flour Muffins with ½ cup low-fat cottage cheese
L: Loaded “nacho” chicken tostadas
D: DINNER
Total Calories: 543*
SUNDAY (5/7)
B: LEFT-OVER Toasted Strawberry Almond Flour Muffins with ½ cup non-fat Greek yogurt with 1 teaspoon honey
L: Lentil Shells with Avocado, Eggs and Cholula (Recipe x 2)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw with Air Fryer Fries (Recipe x 2)
Total Calories: 1,038*
*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
*Google Doc
Shopping List
To produce
- 1 medium kiwi
- 1 small mango
- 1 medium sized banana
- 1 (6-ounce) container of raspberries
- 1 (6-ounce) container of blueberries
- 1 (12-ounce) container of strawberries
- 4 medium lemons
- 3 medium limes
- 3 small (5 ounces) PLUS 1 medium (6 ounces) Hass avocados
- ½ pound green beans
- 2 medium bunches of asparagus
- 1 ¼ lb Brussels sprouts (or 5 cups pre-shredded)
- 1 medium yellow pepper
- 2 small jalapenos
- 1 (2-inch) piece of fresh ginger
- 1 small head of garlic
- 8 ounces white or baby bella mushrooms
- 5 Persian cucumbers (or 1 large English cucumber)
- 3 medium carrots
- ¾ pound (2 medium) Yukon Gold or Russet potatoes
- 1 large bunch of spring onions
- 1 small bag of broccoli salad
- 1 small bunch of coriander
- 1 (5-ounce) packet/bunch of watercress
- 1 large romaine lettuce or red leaf lettuce
- 1 (1-pound) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 (1 pound) container grape or cherry tomatoes
- 1 medium-sized vine-ripened tomato
- 1 small red onion
- 1 small white onion
- 1 small yellow onion
meat, poultry and fish
- 1 ¼ pounds jumbo peeled and deveined shrimp
- 1 ½ pounds skinless salmon fillets
- 1 ¾ lb (3) boneless, skinless chicken breasts
- 1 ¼ pounds 93% lean ground turkey
- 1 pound flank steak
- 1 (1 ½ pounds) pork tenderloin
- 1 packet of bacon in the middle
grains*
- 1 packet of small wholemeal hamburger buns (e.g. Martin’s)
- 1 small loaf of thinly sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 small bag of dry brown rice (or 6 cups of pre-cooked)
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 small packet of almond flour
- 1 small packet of oatmeal (you can make your own with oatmeal if you like)
- 1 small packet of oatmeal or rolled oats
- 1 packet of tri-color fettuccine pasta
- 1 packet of seasoned whole wheat breadcrumbs
- 1 medium bag of tortilla chips
- 1 pack of tostada bowls
spices and condiments
- Extra virgin olive oil
- coconut or avocado oil
- cooking spray
- Olive oil spray (or get a Misto oil sprayer)
- Kosher Salt (I like Diamond Crystal)
- pepper grinder (or fresh peppercorns)
- garlic powder
- paprika
- Parsely
- Light vinaigrette (or make your own using the ingredients on the list)
- Reduced sodium taco seasoning
- cumin
- Low-sodium soy sauce or gluten-free tamari
- rice vinegar
- Honey
- Crushed red pepper flakes
- sriracha sauce
- Toasted Sesame Oil
- Furikake or sesame
- vanilla extract
- Hot cholula sauce (can add sriracha in lentil bowls if desired)
- Frank’s RedHot sauce
Milk & Other Chilled Items
- 1 18-pack large eggs
- 1 pint liquid egg white
- 1 (8-ounce) package sliced low-fat cheddar cheese
- 1 (8-ounce) bag of shredded reduced-fat Mexican cheese blend
- 1 (8-ounce) bag shredded cheddar cheese (can put ¼ cup Mexican cheese mix in tostadas if desired)
- 1 large piece of fresh parmesan cheese
- 1 small box of unsalted butter
- 1 bottle/jar of blue cheese dressing (or ingredients to make your own)
- 1 (16 ounce) low-fat cottage cheese (I like good culture)
- 1 (32-ounce) container of low-fat plain Greek yogurt
- 1 pint low-fat buttermilk
- 1 (8-ounce) container unsweetened vanilla almond milk
Preserved and Preserved
- 1 (15 ounce) can black beans
- 1 small glass of chunky salsa
- 1 small jar of creamy peanut butter
- 1 small can of chopped black olives
Miscellaneous dry goods
- 1 small packet of chia seeds (you’ll need about 1/3 cup if buying from the storage container)
- 1 small packet of monk fruit sweetener or stevia (can add honey or maple syrup to chia bowl if desired)
- 1 small package of unsweetened dried coconut flakes (you will need 2 tablespoons if buying from the bulk)
- 1 small package hazelnuts or pecans (use 1/3 cup if buying in bulk)
- 1 small package of almonds (if you buy them from the big can you need 1 tablespoon)
- 1 small package dry brown or green lentils (or 3 cups pre-cooked)
- 1 small pack of granulated sugar
- baking powder
- baking powder
- 1 small bottle of sake or dry white wine
Non-Food Items
* You can buy gluten-free if you wish