A free 7 day flexible weight loss meal plan that includes breakfast, lunch and dinner ideas and a grocery list. All recipes include macros and Weight Watchers points.
7-Day Healthy Meal Plan (May 15-21)
Depending on where you are, sweet strawberry is in season! In most states, the berries ripen between April and June. When choosing the best berry, look for a bright red color, natural shine, and green berries. For some easy strawberry recipes, try this Easy Strawberry Yogurt Whipped Cream or 3-Ingredient Strawberry Romanoff. Are you looking for something more unusual? Check out my No-Bake Strawberry Cream Crepe Cake and/or this Strawberry Cheesecake Dip – perfect for entertaining!
As food prices skyrocket, many of us need to adjust, scale back, and/or get more creative with our meals. One of the absolute BEST ways to stay on budget and maintain healthy eating habits is with a MEAL PLAN. You can get more great-value 5-day meal plans by subscribing to Relish+ (get a 14-day free trial here!)
Ultimate Skinnytaste Meal Planner
Get Skinnytaste’s Ultimate Meal Planner! The spiral-bound 52-week meal planner features weekly meal planning grids that you can tear out and stick on your fridge when needed, 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 made a space for that as well. I hope you will love it 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 the new requirements weight watchers program, with dots appearing under the recipe title. The WW button The recipe card will take you to the Weight Watchers website where you can see the recipe builder that is 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 index will also be updated!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible, healthy 7-day meal plans with you (you can see my past meal plans here) as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap recipes for meals you prefer, you can search the index for recipes by courses. 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.
Plus, there’s a concise, organized grocery list that makes grocery shopping a lot 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 want to be on the email list, you can sign up here so you don’t miss a meal plan!
meal plan:
Breakfast and lunch Monday through Friday are for one person, while dinner and all meals on Saturday and Sunday are for a family of four. Some recipes leave 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 (15.05.)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken cutlet and caprese salad
D: Stir-fry tofu with vegetables over ¾ cup brown rice
Total Calories: 1,225*
TUESDAY (05/16)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken cutlet and caprese salad
GB: Barbacoa beef with 2 corn tortillas, corn salsa with lime and 2 ounces avocado
Total Calories: 1,182*
WEDNESDAY (17.05.)
B: English muffin breakfast sandwich (½ recipe) with an orange
L: Chicken cutlet and caprese salad
D: LEFT Barbacoa beef and air fryer sweet potatoes (recipe x 2) with 2 tablespoons light sour cream
Total Calories: 1,098*
THURSDAY (18.05.)
B: English muffin breakfast sandwich (½ recipe) with an orange
L: Chicken cutlet and caprese salad
D: Naked Greek feta zucchini turkey burgers with lemon asparagus couscous salad with tomatoes
Total Calories: 1,157*
FRIDAY (05/19)
B: Peanut butter and jelly smoothie with ½ cup non-fat plain Greek yogurt
L: LEFTOVER Naked Greek Feta Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes
D: Blackened salmon with mango salsa and avocado quinoa salad
Total Calories: 1,123*
SATURDAY (05/20)
B: Bacon and Spinach Breakfast Casserole with Gruyere Cheese and 1 cup mixed berries
L: Tuna Pasta Salad without Mayo (Recipe x 2)
D: Dinner out
Total Calories: 632*
SUNDAY (21.05.)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese and an Orange
L: Pastrami Reuben Egg Rolls
GB: Yoghurt marinated chicken with homemade rice pilaf with ½ cup cucumber slices
Total Calories: 1,107*
*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator for estimating your calorie needs. I left you plenty of leeway to add other foods like coffee, beverages, fruits, snacks, desserts, wine, etc.
*Google Doc
Shopping List
To produce
- 1 medium kiwi
- 1 small PLUS 1 large mango
- 6 medium oranges
- 7 medium limes
- 3 medium lemons
- 1 (1 lb) container of fresh strawberries
- 3 (6-ounce) containers fresh berries (your choice)
- 4 small (5 ounces) Hass avocados
- 2 medium garlic cloves
- 1 large shallot
- 1 (2 inch) piece of fresh ginger
- 2 small jalapenos
- ¾ pound thin asparagus
- 1 medium (7 ounces) zucchini
- 3 medium cucumbers
- 2 mini Persian cucumbers (or 1 small English one)
- 1 medium red pepper
- 1 small bunch of broccolini
- 3 medium sized corn cobs
- 1 ½ pounds (4 medium) sweet potatoes
- 1 small bunch of spring onions
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh oregano
- 1 small bunch/container of fresh thyme
- 1 small bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 (1 lb) clam/bag baby spinach
- 1 (1 pound) clam shell/bag baby arugula
- 1 dry pint stale cherry tomatoes
- 1 medium beef steak or stale tomato
- 2 small vine tomatoes
- 1 (1 lb) container grape or cherry tomatoes
- 1 medium PLUS 1 large red onion
- 1 medium yellow onion
meat, poultry and fish
- 1 pound (2) boneless skinless chicken breasts
- 2 pounds (8) boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey
- 1 (3 pounds) beef eye from round or bottom round roast
- 1 pound wild salmon fillet with skin
- 1 package turkey bacon (I love Applegate)
- 1 package bacon, center-cut (8 slices of turkey bacon can be added to the breakfast casserole if desired)
- 6 ounces deli pastrami or corned beef
Grain*
- 1 package white or whole wheat breadcrumbs
- 1 box of 10-minute or instant brown rice (such as Uncle Ben’s)
- 1 package whole wheat pearl couscous (e.g. Bob’s Red Mill)
- 1 small package dry red or tricolor quinoa (or 1 ½ cups pre-cooked)
- 1 package white or whole wheat angel hair spaghetti
- 1 pack of short wholemeal pasta (e.g. penne or fusilli)
- 1 small package corn tortillas (you will need 8)
- 1 pack of light English whole wheat muffins
spices and condiments
- Extra virgin olive oil
- rapeseed oil
- cooking spray
- Olive oil spray (or get a Misto oil sprayer)
- Kosher Salt (I like Diamond Crystal)
- pepper grinder (or fresh peppercorns)
- Balsamic glaze or balsamic vinegar
- Low Sodium Soy Sauce*
- Honey
- sesame oil
- Sesame seeds
- cumin
- oregano
- Ground carnations
- bay leaves
- Hot sauce (such as Frank’s RedHot or Sriracha Sauce)
- red wine vinegar
- paprika
- cayenne pepper
- Ketchup
- Worcester sauce
- onion powder
- Light mayonnaise
- turmeric
- Shredded red pepper flakes (optional, for yogurt marinated chicken)
Dairy products and other refrigerated items
- 1 18-pack large eggs
- 1 small box of butter
- 1 pack spring roll paper
- 1 (16 ounce) package extra firm tofu
- 1 small jar/pack of sauerkraut
- 1 (8 ounce) container fresh Bocconcini mozzarella cheese
- 1 small slice of fresh parmesan cheese
- 1 small block of low-fat Swiss cheese (I like Jarlsberg)
- 1 (8 ounce) block Gruyere cheese
- 1 small packet of feta cheese
- 1 (8 ounce) package sliced ​​cheddar or American cheese
- 1 (8 ounce) can light sour cream
- 1 (16-ounce) cup of non-fat plain Greek yogurt
- 1 (6 ounce) container of low-fat (1%) plain Greek yogurt
- 1 pint unsweetened vanilla almond milk
- 1 (8 ounce) container of skim milk
In cans and jars
- 1 small jar of peanut butter
- 1 small jar of Kalamata olives
- 1 small jar of capers
- 1 small jar of roasted red peppers
- 1 small jar of prepared horseradish
- 2 (5 ounce) cans of albacore tuna in water
- 1 small can/jar chipotle peppers in adobo sauce
- 1 (14 ounce) can reduced sodium vegetable broth (can add ¼ cup chicken broth to tofu stir fry if needed)
- 1 (32 ounce) carton of chicken broth
Frozen
- 1 small pack of blueberries
Miscellaneous dry goods
- 1 small packet of chia seeds (use ¼ cup if buying in bulk)
- 1 small packet of dried, unsweetened coconut flakes (you will need 2 if buying in bulk).
- Tablespoon)
- 1 packet liquid stevia, monk fruit sweetener or sweetener of your choice (honey can also be used in chia).
- bowl and smoothie if desired)
- cornstarch or arrowroot powder
*You can also buy gluten-free if you wish