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 29 – June 4)
As we fire up the grill this weekend, let’s not forget the perfect side dish! Try my Easy Grilled Potatoes or Mexican Grilled Corn Salad and don’t forget these Hot Dog Onions – a must have when grilling hot dogs! Finish it off with something red, white, and blue like these Easy Red, White, and Blue Fruit Skewers with Cheesecake Yogurt Dip. Don’t forget to take a moment to honor and remember those who made the ultimate sacrifice for our freedom. We are forever grateful.
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 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 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 (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 (29.05.)
B: Quiche Lorraine without crust with 1 cup mixed berries
L: Portobello Burger with Mozzarella and Pesto Mayo with Grilled Vegetable Orzo Pasta Salad and Watermelon Caprese Salad
GB: Soy marinated flank steak with perfectly grilled zucchini and Asian cabbage and mango slaw
Total Calories: 1,294*
TUESDAY (05/30)
B: LEFT Crustless lorraine quiche with one orange
L: 5-ingredient salmon salad on sourdough toast with an apple
D: Tofu Tacos with Potatoes and Jalapenos with Quick Black Bean Recipe
Total Calories: 1,175*
WEDNESDAY (05/31)
B: LEFT Crustless lorraine quiche with one orange
L: 5-ingredient salmon salad on sourdough toast with an apple
GB: Filipino adobo chicken with ¾ cup white rice and ½ cup sliced ​​cucumbers
Total Calories: 933*
THURSDAY (01.06.)
B: Protein PB & J Smoothie Bowl
L: 5-ingredient salmon salad on sourdough toast with an apple
D: Orecchiette pasta with chicken sausage and broccoli with green salad**
Total Calories: 1,111*
FRIDAY (6.2.)
B: Protein PB & J Smoothie Bowl
L: LEFTOVER orecchiette pasta with chicken sausage and broccoli
D: Shrimp Fajita Bowls
Total Calories: 1,119*
SATURDAY (6.3.)
B: Yogurt pancakes with mixed berries, 1 tablespoon maple syrup and half a banana (sliced)
L: ¾ cup classic chicken salad over 2 cups mixed veggies
D: Dinner out
Total Calories: 546*
SUNDAY (6.4.)
B: LEFTBACK yogurt sheet pan mixed berry pancakes with 1 tablespoon maple syrup and half a banana (sliced)
L: Greek turkey burgers with creamy cucumber salad
D: Air fryer steak with buttermilk mashed potatoes with chives and roasted asparagus
Total Calories: 1,036*
*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.
**Green Salad contains 6 cups mixed veggies, 2 spring onions, ½ cup each: tomatoes, carrots, cucumber, chickpeas, and ¼ cup light vinaigrette.
*Google Doc