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 (May 11-17)
As the youth sports season prepares for tournament time, feeding your athletes the right foods can make a big difference in their energy, focus and recovery throughout the day. Heavy fast food or sugar-laden snacks may provide a quick boost, but they often leave players sluggish before the next whistle. A balanced lunch of lean protein, healthy carbohydrates, and fresh ingredients is the perfect way to fuel your young athlete.
These Chicken Club Lettuce Wraps, Turkey Club or Roast Beef Sandwiches are perfect for busy tournament days because they’re satisfying, easy to pack, can be served cold, and are designed to provide sustained energy between games. Whether you’re setting up camp for a day at the baseball field, soccer field, or gym, these meals are a smart way to keep your athletes energized and focused from the first game to the championship round. Good luck to everyone!
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 (5/11)
B: Potato Cheddar Chive Baking and 1 cup Pineapple
L: Tuna bath
D: Black Bean Burger with Chipotle and Green Goddess Potato Salad
Total Calories: 1,162*
Tuesday (5/12)
B: Potato Cheddar Chive Baking and 1 cup Pineapple
L: Tuna bath
D: Slow Cooker Birria Tacos with Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,146*
Wednesday (5/13)
B: 1 cup Potato Cheddar Chive Baking and Strawberries
L: Cranberry Chicken Salad with Apple Slices
D: Leftover Slow Cooker Birria Tacos with Black Bean, Avocado, Cucumber, and Tomato Salad
Total Calories: 1,283*
Thursday (5/14)
B: 1 cup Potato Cheddar Chive Baking and Strawberries
L: Cranberry Chicken Salad with Apple Slices
D: Sheet Pan Meatballs with Chickpeas, Cauliflower, and Butternut Squash.
Total Calories: 1,285*
Friday (5/15)
B: Green smoothie
L: Cranberry Chicken Salad with Apple Slices
D: Cacio e Pepe Shrimp and Zucchini Pasta in Light Tomato Sauce with Brussels Sprouts
Total Calories: 1,263*
Saturday (5/16)
B: Asparagus and Swiss cheese frittata, arugula salad
L: Tuna melt (recipe x 2), includes 8 baby carrots
D: dinner
Total Calories: 598*
Sunday (5/17)
B: Peanut Butter Breakfast Oatmeal Bowl (Recipe x 4)
L: Air Fryer Chicken Flautas with the Best Guacamole
D: Pork ribs with herb Dijon sauce and orzo with bacon, chives, peas, spinach and lemon.
Total Calories: 1,333*
*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.
*Google Docs
shopping list
produce
- 1 medium pineapple
- 1 small banana + 4 medium bananas
- 2 medium sweet red apples
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 2 medium + 1 large lemon
- 4 medium limes
- 1 small (5 ounces) + 5 medium (6 ounces) Hass avocados
- 1 large head of garlic
- 3 medium shallots
- 1 medium red bell pepper
- 1 medium English cucumber
- 1 medium pumpkin
- ½ pound asparagus
- 3/4 pound broccoli florets
- 1 medium head cauliflower
- 1 (1 ¼ pound) butternut squash (or 15 ounces pre-cut)
- 1 ½ pounds baby red potatoes
- 1 medium russet potato
- 1 small bunch celery
- 2 medium carrots
- 1 small bag of baby carrots
- 1 (14-ounce) package chopped Brussels sprouts (if you prefer, you can buy a pound and chop it yourself)
- 1 small bunch of radishes
- 1 medium chive
- 1 large bunch of chives (you will need about 12)
- 1 small bunch/container of fresh chives
- 1 small bunch/container fresh dill
- 1 medium fresh cilantro
- 1 medium fresh Italian parsley
- 1 shell/bag baby spinach (5 ounces)
- Shell/bag 1 (5 ounce) baby arugula
- 1 small head romaine or butter lettuce
- 6 medium vine ripe tomatoes
- 1 medium red onion
- 2 medium yellow onions
meat, poultry and fish
- 1 pack of center cut bacon
- 2 rotisserie chickens
- 1 pound lean bison, beef, or lamb
- 1¼ pounds (4) pork ribs
- 1 pound shrimp, peeled and deveined
- 2 ½ pounds beef pot roast or chuck roast
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
- Regular mayonnaise or light mayonnaise
- red wine vinegar
- oregano
- cumin
- hot sauce
- white wine vinegar
- onion powder
- Seven powder
- cinnamon
- white vinegar
- bay leaves
- coriander
- crushed red pepper powder
- Dijon Mustard
Dairy Products and Other Refrigerated Items
- 1 small box butter
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 (5.3-ounce) container low-fat cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8 ounce) container 2% milk
- 1 (8-ounce) container unsweetened vanilla almond milk (you can use 2% milk in your smoothie if you prefer)
- 1 small wedge of part-skim or low-fat Swiss cheese
- 1 (8-ounce) package thinly sliced low-fat cheddar or American cheese
- 1 package (8 ounces) shredded sharp cheddar cheese
- 1 package (8 ounces) shredded pepper jack cheese
- 1 package (8 ounces) chopped Monterey Jack, Oaxaca, or Queso Chihuahua
- 1 small wedge fresh Pecorino Romano cheese
- 1 medium piece of fresh Parmesan cheese
- 1 small tub Tzatziki (or you can make your own. Optional, served with sheet pan meatballs)
gig*
- 1 small package dried orzo pasta
- 1 small package of bowtie pasta
- 1 package 6-inch flour tortillas (you will need 12)
- 1 pack corn tortillas (requires 16)
- 1 small loaf of sliced whole wheat bread
- 1 pack whole wheat 100 calorie hamburger buns
- 1 small package of quick oats
- 1 pack of plain breadcrumbs
Canned and Jarred
- 2 cans (15 ounces) black beans
- 1 can (15 ounces) chickpeas
- 3 (5-ounce) cans of light or white tuna, soaked in water
- 1 small jar capers
- 1 small jar banana peppers or pepperoncini
- 1 jar (12 ounces) pickled artichokes
- 1 small can/bottle of chipotle peppers in adobo
- 1 (4 ounce) can finely chopped mild green pepper
- 1 small jar sliced dill pickle (optional, for tuna bath)
- 1 small bottle harissa (optional, served with sheet pan meatballs)
- 1 can (14 ounces) chicken broth
- 1 carton (32 ounces) low-sodium chicken broth
- 1 (32 ounces) beef broth
- 1 (15 ounces) crushed roasted tomato
- 1 small jar peanut butter
frozen
other fabrics
- 1 small package hazelnuts or pecans (if purchasing in bulk you will need 1/3 cup)
- 1 small package almonds (if purchasing in bulk you will need ¼ cup)
- 1 small package dried cranberries (if purchasing in bulk you will need 1 tablespoon)
- 1 serving of unflavored protein powder (optional for smoothies)
- 1 small package chia seeds
- Dried guajillo, ancho, and arbol peppers (optional for birria)
*You can also purchase gluten-free if you wish.
