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 8-14)
Happy Mother’s Day to all mothers out there – including pet mothers, because our furry friends are part of the family too! Take a little extra time this year to say “I love you,” give a hug, or pick up the phone and call. Life is short and we are not guaranteed another year. If you’re having brunch with the family, you’re sure to find a recipe you love! And if you need fun ideas, check out this charcuterie board or crudite board.
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 register 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 (5/8)
B: Overnight oats
L: Greek tofu bowls
UK: Cottage cheese lasagna rolls with 2 cups baby arugula, 1 tablespoon grated parmesan, and 2 teaspoons light vinaigrette
Total Calories: 1,228*
TUESDAY (5/9)
B: Cottage cheese egg and sausage frittata with 1 cup mixed berries
L: Greek tofu bowls
R: Ropa Vieja with Arroz Congri
Total Calories: 1,295*
WEDNESDAY (5/10)
B: Cottage cheese egg and sausage frittata with 1 cup mixed berries
L: REMAINING Ropa Vieja with ½ cup REMAINING Arroz Congri
D: Sheet pan turkey meatloaf and broccoli
Total Calories: 1,074*
THURSDAY (5/11)
B: Cottage cheese egg and sausage frittata with 1 cup mixed berries
L: REMAINING Ropa Vieja with ½ cup REMAINING Arroz Congri
D: Ground turkey with potatoes and spring peas with ¾ cup brown rice**
Total Calories: 1,134*
FRIDAY (5/12)
B: Cottage cheese egg and sausage frittata with 1 cup mixed berries
L: LEFT Ground turkey with potatoes and spring peas with ¾ cup brown rice
D: Shrimp tacos with corn tomato and avocado salad
Total Calories: 1,128*
SATURDAY (5/13)
B: Protein PB & J Smoothie Bowl (Recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Air Fryer Buffalo Chicken Nuggets with chopped wedge lettuce
GB: Crock Pot Balsamic Roast Pork with Broccoli Cheese, Twice Baked Potatoes
Total Calories: 1,037*
SUNDAY (14.5.)
B: Greek yogurt with berries, nuts and honey (Recipe x 4)
L: Artichoke pie with hash browns and turkey sausage patties from scratch
D: DINNER
Total Calories: 785*
*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.
**On Friday, make an additional ¾ cup of rice for lunch leftovers.
*Google Doc
Shopping List
To produce
- 1 medium sized banana
- 1 dry pint fresh blueberries
- 1 dry pint of fresh raspberries
- 1 dry pint of fresh blackberries
- 1 pound fresh strawberries
- 2 medium lemons
- 3 medium limes
- 1 medium (6 ounces) Hass avocado
- 1 small PLUS 1 medium red pepper
- 2 medium green peppers
- 1 small jalapeño
- 5 Persian cucumbers (can be 2 small English ones if desired)
- 1 small head of cauliflower
- 2 pounds (1 medium PLUS 1 large head) broccoli florets
- 1 ¾ pounds (4 medium PLUS 1 large) russet potatoes
- 1 ¼ pounds red baby potatoes
- 1 medium bunch of carrots
- 1 medium garlic
- 1 large corn on the cob (can freeze kernels in corn avocado salad if desired)
- 5 ounces fresh green peas (can be frozen in ground turkey and potatoes if desired)
- ½ small head green or red cabbage (or 1 small bag pre-shredded)
- 1 medium romaine lettuce
- 1 (1-pound) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- 1 small bunch of spring onions
- 1 medium bunch of Italian parsley
- 1 small bunch of coriander
- 1 small bunch/container of chives
- 1 dry pint cherry or grape tomatoes
- 1 medium-sized vine-ripened tomato
- 1 medium red onion
- 4 small PLUS 2 large yellow onions
meat, poultry and fish
- 3 1/2 pounds of 93% lean ground turkey
- 2 pounds boneless pork shoulder roast
- 1 pound (2) boneless, skinless chicken breasts
- 1 link Italian chicken sausage
- 1 packet of bacon in the middle
- 1 pound jumbo peeled and deveined shrimp
- 2 pounds flank steak
grains*
- 1 small package corn tortillas (you need 8)
- 1 small pack of oatmeal
- 1 packet of plain breadcrumbs
- 1 packet of seasoned panko breadcrumbs (can be breaded and seasoned to taste)
- 1 packet of lasagna noodles
- 1 medium packet of dry long grain brown rice
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)
- Cinammon
- garlic powder
- onion powder
- oregano
- red wine vinegar
- Light vinaigrette dressing (or make your own using ingredients on list)
- Sazon
- cumin
- bay leaves
- Ketchup
- thyme
- Worcester sauce
- Tajin or Old Bay (your choice for shrimp tacos
- mayonnaise
- Sriracha sauce or Lousiana-style hot sauce (your choice, for shrimp tacos)
- paprika
- chilli powder
- Frank’s Red Hot Sauce
- Crushed red pepper flakes
- balsamic vinegar
- Honey
- fennel seeds
- nutmeg
Milk & Other Chilled Items
- 1 18-pack large eggs
- 1 (14 ounce) package extra firm tofu
- 1 pint low-fat buttermilk
- 1 pint unsweetened almond milk (or milk of your choice)
- 1 (6-ounce) container PLUS 1 (32-ounce) container Low-Fat Plain Greek Yogurt
- 1 (5-ounce) PLUS 1 (16-ounce) container low-fat cottage cheese (I like good culture)
- 1 container light blue cheese dressing (or ingredients to make your own)
- 1 (8-ounce) bag of shredded low-fat sharp cheddar cheese
- 1 (8-ounce) bag shredded semi-fat mozzarella cheese
- 1 large piece of fresh parmesan cheese
- 1 packet feta cheese (block or crumbled)
- 1 small packet of blue cheese
Preserved and Preserved
- 1 small container pesto (or ingredients to make your own)
- 1 glass marinara (or ingredients to make your own)
- 1 (4-ounce) can tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (32 ounce) carton of chicken broth
- 1 (15 ounce) can black beans
- 1 (15 ounce) can artichoke hearts in water
- 1 small jar of pitted green olives
- 1 small jar of peanut butter
Frozen
- 1 medium packet of blueberries
- 1 medium pack sliced ​​strawberries
- 1 (9-inch) pie crust (standard, not deep shell)
Miscellaneous dry goods
- 1 small packet of chia seeds (you will need about a tablespoon if you buy them in bulk)
- 1 small packet of chopped walnuts (if you buy them in bulk, you need 5 tablespoons)
- 1 small container of vanilla protein powder (I like Orgain)
- 1 packet of raw sugar
- 1 small packet of monk fruit sweetener, stevia, or your favorite sweetener (can be honey or raw
- sugar in overnight oats, if desired)
- 1 small bottle of dry white wine
Non-Food Items
* You can buy gluten-free if you wish