A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Meal Plan (June 3-9)
I love salad! Whether it's a simple side salad like arugula salad, a barbecue side like my homemade coleslaw recipe, a protein-packed meal like a salmon Caesar salad, or an Italian sub salad, you're sure to find something that tickles your fancy here. Your taste! Summer produce is coming, so be sure to try our Creamy Cucumber Salad and Roasted Corn Salad, perfect for summer parties! Check out the new salads included in this week's meal plan!
If you're new to my meal plans, I'm sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. There's plenty of wiggle room. for you add more food, you can change the recipe to your desired menu such as coffee, beverage, fruit, snack, dessert, wine, etc., or search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all and it depends on your goals, age, weight, etc.
We also have accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need to stay on track.
Lastly, if you're on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you'd like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I've included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
Notes on WW Points
If you follow Weight Watchers, all of the recipes here have been updated to reflect what's new. weight watchers program, Points appear below the recipe title. that much wow button Clicking on the recipe card will take you to the Weight Watchers website where you can view the recipe builder used to determine and add those points to your day (US only; you must be logged in to your account). All cookbook recipes in the Cookbook Index are also updated!
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
Five of my favorite sales happening right now.
Check out my five favorite deals and sales this weekend. And check out mine. Choosing a Mother's Day Gift!
Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan.
Monday (6/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D: 20 minutes vegetarian romaine
Total Calories: 1,022*
Tuesday (6/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D: Barbacoa Beef Tacos with 2 Corn Tortillas, Corn Salsa (Recipe x 2) and Quick Black Beans (Recipe x 2)
Total Calories: 1,128*
Wednesday (6/5)
B: Feta eggs with zucchini
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D: Leftover Barbacoa Beef Tacos with 2 corn tortillas, corn salsa, and quick black beans.
Total Calories: 1,107*
Thursday (6/6)
B: Feta eggs with zucchini
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D: One-pot orzo with sausage, spinach and corn.
Total Calories: 1,028*
Friday (6/7)
B: Air Fryer Breakfast Banana Split
L: Spiral Greek cucumber salad with ½ whole wheat pita and ¼ cup hummus.
D: Cajun seasoned fish skillet with tomatoes, white rice**
Total Calories: 1,097*
Saturday (6/8)
B: Gallo pinto with 1 fried egg, 1 ounce avocado, and ½ tomato (sliced)
L: BLT with Avocado (Recipe x 4), 1 cup Strawberries
D:Eating out
Total Calories: 729*
Sunday (6/9)
B: Strawberry Peanut Butter Swirl Smoothie Bowl (recipe x 2), includes 2 tablespoons sliced almonds
L: Classic egg salad with 1 cup cherries on whole wheat pita.
D:Best Grilled Chicken Breast with Roasted Vegetable Orzo Pasta Salad
Total Calories: 1,355*
*This is just a guideline, women should aim for approximately 1500 calories per day. Here's a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, wine, and more.
**For Saturday morning, prepare 3 more cups of rice.
*Google Docs
shopping list
Produce
- 1 medium kiwi
- 1 small mango
- 2 small bananas + 1 medium banana
- 1 (6 ounce) package blackberries
- 1 (6 ounce) package raspberries
- 1 (1 pound) package strawberries
- 1¼ pounds cherries
- 3 medium limes
- 1 medium lemon
- 2 small (5 ounce) Hass avocados
- 2 medium garlic cloves
- 1 (2-inch) piece of fresh ginger
- 2 small jalapenos
- 1 small + 2 medium + 1 large red bell pepper
- 1 medium green bell pepper
- 1 medium yellow bell pepper
- 2 large Cubanelle peppers
- 2 large zucchini
- 1 package (3.5 ounces) shiitake mushrooms
- 6 corn
- 1 medium English cucumber
- 2 medium carrots (or 1 small bag pre-chopped)
- 1 small bunch of chives
- 1 small bag snow peas (if purchasing in bulk you will need 1 cup)
- 3/4 pound broccoli florets
- 1 small and 1 fresh cilantro
- 1 medium culantro (optional for sofrito if you can find it)
- A small bunch/container of fresh oregano (you can use ¼ teaspoon dried in your cucumber salad if you prefer).
- 1 small bunch/container of fresh basil
- 1 shell/bag baby spinach (5 ounces)
- 1 (5 ounce) clamshell/bag mixed baby greens or arugula
- 1 small head romaine lettuce
- 6 small and 6 medium ripe tomatoes
- 1 dried cherry or grape tomato
- 1 small + 1 large red onion
- 1 small and 3 medium yellow onions
meat, poultry and fish
- 3 pounds of beef eye, round or bottom round roast
- 1 ½ pounds (4) boneless, skinless chicken breasts
- 2 pounds (8 pieces) thinly sliced boneless, skinless chicken breast cutlets
- Mild Italian Chicken Sausage 14 oz.
- 1 pack of center cut bacon
- 1 ½ pounds (4) white fish fillets (such as halibut, halibut, tilapia)
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- garlic powder
- onion powder
- dried parsley
- smoked paprika
- paprika
- cayenne pepper
- champagne vinegar
- dried basil
- Reduced sodium soy sauce*
- honey
- roasted sesame oil
- Sriracha Sauce
- cumin
- oregano
- clove powder
- bay leaves
- season
- crushed red pepper powder
- pure maple syrup
- ground cinnamon
- Rizzano Sauce
- ginger powder
- mayonnaise
- Italian seasoning
- red wine vinegar
- Cajun Seasoning
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pack (block) of feta cheese
- 1 quart unsweetened vanilla almond milk
- 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small piece of fresh Parmesan cheese
- 1 small package of hummus (any type)
gig*
- 1 (16 ounce) package orzo pasta
- 1 (16 ounce) package whole wheat spaghetti
- 1 pack whole wheat pita bread
- 1 loaf of thinly sliced whole grain bread
- 1 small package dried white rice
- 1 medium corn tortilla (you will need 16)
Canned and Jarred
- 1 small jar/can of chipotle peppers in adobo
- 1 (4 ounce) can tomato paste
- 4 cans (15 ounces) black beans
- 1 small jar peanut or almond butter
- 1 small bottle of Kalamata olives
- 1 carton (32 ounces) low-sodium chicken broth
Frozen
- 1 small bag of corn kernels
- 1 small bag of strawberries
other fabrics
- 1 small package chia seeds (if purchasing in bulk you will need ¼ cup)
- 1 small package pecan halves (if purchasing in bulk you will need about ½ cup)
- 1 small package shredded unsweetened desiccated coconut (if purchasing in bulk you will need 2 tablespoons)
- 1 small package sliced almonds (if purchasing in bulk you will need ½ cup)
- Monkfruit, stevia, or your favorite sweetener (you can use 1 tablespoon of maple syrup or honey in your chia pudding if you prefer).
- 1 pack of chicken bouillon or better than bouillon
- Colored sprinkles (optional, for breakfast banana splits)
*You can also purchase gluten-free if you wish.
