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 13-19)
Fruit desserts are one of my favorites, and strawberries are almost at the top of the list! These berries are rich in antioxidants, nutritious and low in calories. Win, win! To choose the perfect strawberry, look for brightly colored berries, check for firmness (not soft!), and just smell. Ripe strawberries should have a sweet, fragrant aroma.
These strawberry treats will become a favorite in your home! Try my simple 3-ingredient Strawberry Romanoff, my new favorite Eton Mess, or my Strawberry Swiss Rolls for a pretty presentation!
About meal planning
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!)
My 5 Favorite Deals Right Now
Check out my five favorite deals and sales for this weekend.
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 (5/13)
B: Savory Cottage Cheese Ball
L: Classic egg salad in a low-carb wrap with ½ cup mixed greens and ½ cup grapes.
D: Sheet Pan Roasted Feta Cheese with Broccolini, Tomatoes, Chickpeas and ½ Cup Quinoa
Total Calories: 1,082*
Tuesday (5/14)
B: Savory Cottage Cheese Ball
L: Classic egg salad in a low-carb wrap with ½ cup mixed greens and ½ cup grapes.
D: Best Guacamole with Shrimp Tacos and 12 Tortilla Chips
Total Calories: 1,063*
Wednesday (5/15)
B: Classic egg salad with 1 slice of whole grain bread and 1 cup of mixed berries
L: Italian Sub Broccoli Salad (½ recipe)
D: Merry Me Chicken with ½ cup Jasmine Rice** and Roasted Asparagus
Total Calories: 1,191*
Thursday (5/16)
rain: classic egg salad 1 slice of whole grain bread and 1 cup of mixed berries
L: Italian Sub Broccoli Salad
D: Pepper steak with Thai fried rice
Total Calories: 1,259*
Friday (5/17)
B: Mushroom Toast
L: Italian Sub Broccoli Salad
D: Fish and papillote with arugula salad
Total Calories: 1,048*
Saturday (5/18)
B: Babka-inspired bagel # with 2 tablespoons low-fat cream cheese and 1 cup mixed berries
L: Tuna salad with wasabi butter sauce
D: dinner
Total Calories: 596*
Sunday (5/19)
B: Omelette Tortilla Breakfast Wrap (Recipe x 4)
L: Pizza sausage roll, 8 baby carrots
D: Grilled chicken sandwich and coleslaw
Total Calories: 1,124*
*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.
**Prepare 3 more cups of rice for Thursday night.
#Sunday lunch double dough recipe
*Google Docs
shopping list
Produce
- ½ pound seedless grapes
- 1 medium + 1 large lemon
- 3 medium limes
- 1 pint dried blueberries
- 1 (6-ounce) container blackberries
- 1 (6 ounce) container raspberries
- 1 (1 pound) container strawberries
- 2 mini (Persian) cucumbers (or 1 small English cucumber)
- 2 medium red bell peppers
- 1 small jalapeño (optional 1 extra for guacamole)
- 2-3 Thai chilies (optional, used to reheat Thai fried rice)
- 3 medium (6 ounce) Hass avocados
- 1 large head of garlic
- 1 small + 1 medium shallot
- 1 medium radish (optional, to garnish seared tuna salad)
- 2 bunches of broccolini
- 1 pound asparagus
- ½ pound broccoli florets
- 9 oz baby bella or white mushrooms
- 1 large bag of baby carrots
- 1 medium bag of chopped carrots
- 1 small bunch of chives
- 1 small bunch/container fresh dill
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small head of red cabbage
- 1 small head of green cabbage
- 1 shell/bag baby spinach (1 pound)
- Shell/bag 1 baby arugula (1 pound)
- 1 pint heirloom cherry tomatoes
- 1 (1 pound) container grape or cherry tomatoes
- 2 medium vine ripe tomatoes
- 1 small + 1 medium red onion
- 2 large yellow onions
meat, poultry and fish
- 1 pound (about 24) jumbo shrimp, peeled and deveined
- 1 ½ pounds (4 servings) boneless, skinless white fish fillets (e.g. branzino, sea bass, halibut)
- 1 ¼ pound (4) ahi or yellowfin tuna steak (buy frozen or fresh on weekends)
- 1 ½ ounces genoa salami
- 1 ½ ounces lean deli ham
- 1 ½ ounce deli turkey
- 3 pounds (6 pieces) boneless, skinless chicken breast
- ½ pound chicken breast, shrimp, beef, pork, or tofu (your choice for Thai fried rice)
- 2 raw Italian chicken sausages
- 1 pack of center cut bacon
- 3/4 pound prime beef
Seasonings and Spices
- extra virgin olive oil
- vegetable oil
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Regular mayonnaise or light mayonnaise
- paprika
- crushed red pepper powder
- Seasoned salt (Tajin, Old Bay, etc.)
- Sriracha
- red wine vinegar
- oregano
- Regular soy sauce or low sodium soy sauce*
- Makgeolli
- fish sauce
- Dukkah Seasoning or Za'atar
- cinnamon
- black and white sesame seeds
- Wasabi Paste
- garlic powder
- paprika
- cayenne pepper
- Dijon Mustard
- white wine vinegar
Dairy Products and Other Refrigerated Items
- 1 large egg (18 packs)
- 1 pint liquid egg whites
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small container sour cream
- 1 (8 ounce) container half and half
- 1 (8 ounce) container whole milk
- 1 chunk feta cheese (8 ounces)
- 1 package low-fat provolone cheese
- 1 small chunk of fresh mozzarella cheese
- 1 small piece of fresh Parmesan cheese
- 1 small box of unsalted butter
- 1 (8 ounce) block low-fat cream cheese
gig
- 1 pack whole wheat sandwich rolls (e.g. Martin's or 647)
- 1 pack of large low-carb whole wheat wraps (such as Ole Extreme or La Tortilla Factory)
- 1 small package corn tortilla (you will need 8)
- 1 sliced whole grain bread (e.g. Dave's Killer Bread)
- 1 small sourdough roll or loaf (you can add whole grain bread to your mushroom toast if you prefer)
- 1 pack of panko breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package dried quinoa
- 1 small package dried jasmine rice
- 1 large bag of tortilla chips
Canned and Jarred
- 1 (29-ounce) can of chickpeas
- 1 can (15 ounces) white beans
- 1 small jar of thinly sliced pepperoncini
- 1 small bottle/can of Castelvetrano olives
- 1 small jar of pickled artichoke hearts
- 1 small jar of sundried tomatoes soaked in oil
- 1 large jar dill pickle chips
- 1 (32 ounce) box chicken broth
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 small jar pizza sauce or marinara
other fabrics
- 1 bottle of white wine (Sauvignon Blanc, etc.)
- baking powder
- corn starch
- 1 small package granulated sugar
- 1 pack of mini semi-sweet chocolate chips
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need 2 tablespoons)
Non-food items
*You can also purchase gluten-free if you wish.
