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 8-14)
Life keeps us busy endlessly, and it can be easy to forget how important it is to create moments just for ourselves. This week I chose to slow down. After a cool and windy weekend, the sun finally broke through and was so warm and inviting that I couldn’t help but bask in its rays. That sunlight felt completely rejuvenating and was a beautiful reminder that self-care is a necessity, not a luxury. The warmth had me dreaming of summer flavors like heirloom tomato salad and grilled pesto chicken and tomato kebabs. Here’s how to savor the sun, put yourself first, and welcome the start of summer!
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 foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, 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:
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!)
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 (6/8)
B: 1 cup Potato Cheddar Chive Baking and Strawberries
L: Tuna egg salad with 8 carrots on 1 slice of sourdough bread
D: Balsamic Roasted Vegetables with White Bean Pasta and Arugula Salad
Total Calories: 1,271*
Tuesday (6/9)
B: 1 cup Potato Cheddar Chive Baking and Strawberries
L: Leftover Balsamic Roasted Vegetables and White Bean Pasta
D: Grilled skirt steak with elote tacos and cilantro lime cauliflower rice.
Total Calories: 1,215*
Wednesday (6/10)
B: Roast potatoes cheddar chives with peaches.
L: Leftover Balsamic Roasted Vegetables and White Bean Pasta
D: Sheet Pan Gnocchi and Sausage with Tomato and Broccolini with Easy Garlic Knots
Total Calories: 1,169*
Thursday (6/11)
B: Roast potatoes cheddar chives with peaches.
L: Buffalo Chicken Salad
D: Mediterranean boneless pork ribs with summer vegetables and orzo with zucchini and tomatoes**
Total Calories: 1,102*
Friday (6/12)
B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter
L: Buffalo Chicken Salad
D: Shrimp and white beans, spinach and feta cheese, 1 cup whole wheat orzo
Total Calories: 1,169*
Saturday (6/13)
B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter (recipe x 4)
L: California Roll Cucumber Salad (Recipe x 2)
D: dinner
Total Calories: 680*
Sunday (6/14)
B: ¼ crustless quiche and 1 cup mixed berries
L: Italian Sub Broccoli Salad
D: Juicy turkey burger with zucchini on a whole wheat hamburger bun and green goddess potato salad.
Total Calories: 1,206*
*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, and wine.
**Make an extra 12 ounces of orzo for Friday dinner.
*Google Docs
shopping list
produce
- 1 (1 pound) container strawberries
- 3 (6-ounce) container of berries (optional)
- 2 medium peaches
- 1 large lemon
- 3 medium limes
- 1 medium (6 ounce) Hass avocado
- 2 large British cucumbers
- 3 small zucchini and 1 medium zucchini
- 1 small + 1 medium yellow squash
- 1 small bunch celery
- 1 large bag of baby carrots
- 1 small bunch of radishes
- 1 medium russet potato
- 1 ½ pounds baby red potatoes
- 2 pounds broccoli florets
- ½ pound broccolini
- 1 (8-ounce) package sliced mushrooms
- 1 medium red bell pepper
- 1 medium head cauliflower
- 2 medium ears of corn
- 2 medium garlic cloves
- 1 (2-inch) piece of fresh ginger
- 3 large bunches of chives (you will need about 15)
- 1 small bunch/container of fresh chives
- 1 small bunch/container fresh sage
- 1 small bunch/container of fresh basil
- 1 medium fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small head romaine lettuce
- Shell/bag 1 (5 ounce) baby arugula
- 1 shell/bag baby spinach (5 ounces)
- 1 small plum tomato
- 3 pints dried cherry or grape tomatoes
- 1 small + 1 medium red onion
- 1 medium yellow onion
meat, poultry and fish
- 12 ounce ham steak or thick sliced deli ham
- 3 ounces thick-sliced deli turkey
- 1 small package Genoa salami
- 1 package of imitation crabs
- 1 (8 ounce) boneless, skinless chicken breast (or 6 ½ ounces precooked)
- 1 pound (8) boneless pork ribs, thinly sliced on center
- 1 pound skirt steak
- 1 pound large shrimp, peeled and deveined
- ¼ pound cooked Italian chicken sausage
- 1 pound 93% lean ground turkey
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
- paprika
- nutmeg
- Regular mayonnaise or light mayonnaise
- Frank’s Red Hot Sauce
- Chili Crispy
- I am a willow tree*
- Seasoned Rice Vinegar
- furikake or sesame seeds
- red wine vinegar
- Dijon Mustard
- Crushed red pepper flakes (optional, for balsamic vegetable pasta)
- oregano
- Ancho red pepper powder
- cumin
- italian seasoning
- onion powder
- balsamic vinegar
- white wine vinegar
- McCormick Montreal Chicken Seasoning Low Sodium
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 block (5.3 ounces) low-fat cottage cheese (I like Good Culture)
- 1 (16 ounce) fat-free plain Greek yogurt (I like Fage)
- 1 (8 ounce) container 2% milk
- 1 (8 ounce) box half and half
- 1 (12-ounce) container of unsweetened almond, oat, or milk of your choice
- 1 small box butter
- 1 package (8 ounces) shredded sharp cheddar cheese
- 1 block (8 ounces) Swiss cheese
- 1 chunk (4 ounces) fresh mozzarella
- 1 small block low-fat provolone cheese
- 1 package of Cotija or Queso Fresco
- 1 pack of feta cheese
- 1 medium piece of fresh Parmesan cheese
- 1 bottle light blue cheese dressing (or make your own; optional, for buffalo chicken salad)
gig
- 1 loaf of thinly sliced sourdough bread
- 1 small package corn tortilla (you will need 8)
- 1 pack whole wheat orzo pasta
- 1 pack of fusilli pasta
- 1 pack of gnocchi that can be stored at room temperature
- 1 pack whole wheat hamburger buns
- 1 pre-cooked rice (you will need 1 cup)
- 1 small package unbleached all-purpose or white whole wheat flour
- 1 pack seasoned whole wheat bread crumbs
Canned and Jarred
- 1 cannellini bean (15 ounces), unsalted
- 1 can (15 ounces) cannellini beans
- 1 can (15 ounces) chickpeas
- 1 small jar capers
- 1 small jar pesto (I like dell’allo)
- 1 small jar of thinly sliced pepperoncini
- 1 jar (12 ounces) pickled artichokes
- 1 small jar of Kalamata olives with seeds
- 1 small jar peanut butter
- 1 can (14 ounces) low-sodium chicken broth
frozen
- 1 large bag of blueberries
- 1 large bag of strawberries
other fabrics
- baking powder
- 1 pack of vanilla protein powder
*You can also purchase gluten-free if you wish.
