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 20-26)
Grilling season is approaching!! Whether you're looking for juicy burgers, steak kebabs, the perfect barbecue side dish, or decadent desserts, I've got you covered! As we commemorate this Memorial Day, I would like to take a moment to thank all those who made the ultimate sacrifice to pave the way for our freedom. We respect and appreciate you.
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!)
5 of my favorite sales 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 (5/21)
B: English Muffin Breakfast Sandwich with 1 cup Blueberries (Recipe x 2)
L: Buffalo Chicken Salad with 2 tablespoons Light Blue Cheese Dressing
D: Tofu tacos with potatoes and jalapenos
Total Calories: 1,181*
Tuesday (5/22)
B: English muffin breakfast sandwich with 1 cup blueberries
L: Buffalo Chicken Salad with 2 tablespoons Light Blue Cheese Dressing
D: 1 ounce sliced avocado with Ropa Vieja and Arroz Congri
Total Calories: 1,275*
Wednesday (5/23)
B: English muffin breakfast sandwich with 1 kiwi
L: 1 ounce sliced avocado with remaining Ropa Vieja and Arroz Congri
D: Air Fryer Turkey Meatloaf with Garlic Mashed Potatoes and Roasted Broccoli
Total Calories: 1,363*
Thursday (5/24)
B: English muffin breakfast sandwich with 1 kiwi
L: Leftover Ropa Vieja with 2 corn tortillas and 1 ounce sliced avocado.
D: Coconut Chicken Rice Bowl
Total Calories: 1,223*
Friday (5/25)
B: Carrot Banana Protein Smoothie
L: Turkish club with apples
D: Nicoise Salad (Recipe x 2)
Total Calories: 1,234*
Saturday (5/26)
B: Smoked Salmon Breakfast Flatbread**
L: 2 cups broccoli salad
D: dinner
Total Calories: 589*
Sunday (5/27)
B: Avocado Toast Egg in a Whole (recipe x 4), 1 cup pineapple
L: Spinach Dip Mushroom and Pepperoni Pizza Bites
D: Greek turkey burger with Greek orzo salad on whole wheat bread
Total Calories: 1,261*
*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.
**This is a double dough recipe for Sunday lunch.
*Google Docs
shopping list
Produce
- 1 large pineapple
- 2 medium kiwis
- 1 medium apple (any type)
- 1 pint dried blueberries
- 1 medium banana
- 1 medium lemon
- 2 small (5 ounce) + 1 large (7 ounce) Hass avocado
- 2 large jalapeno peppers
- 1 large green bell pepper
- 1 large red bell pepper
- 1 medium orange bell pepper
- 2 medium garlic cloves
- 1 (2-inch) piece of fresh ginger
- 1 small bunch celery
- 1 large carrot
- 1 small bag of baby carrots
- 2 ½ pounds broccoli florets
- 1 medium russet potato
- 2 pounds Yukon Gold Potatoes
- 2/3 pound mini yellow potatoes
- 1 pound of green beans
- 1 ½ pounds baby bella mushrooms
- 1 medium pumpkin
- 1 British cucumber
- 1 small head romaine lettuce
- 1 shell/bag baby spinach (5 ounces)
- 2 heads of bibb or butter lettuce
- 1 small bunch of chives
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh dill (if you can add green onions to garnish your breakfast flatbreads)
- want)
- Small bunch/container of fresh oregano (optional, garnish for Greek orzo salad)
- 1 pint cherry or grape tomatoes
- 1 large beef steak tomato
- 1 medium vine ripe tomato
- 1 small + 1 medium red onion
- 1 small + 1 medium + 1 large yellow onion
meat, poultry and fish
- 1 pack turkey bacon (I like Applegate)
- 1 pack of center cut bacon
- 1 pack turkey pepperoni
- 3 ounces thinly sliced deli turkey breast (I like boar's head)
- 1 (4-ounce) package sliced smoked salmon or Nova Rocks
- 1 ½ pounds (4) skinless salmon fillets
- 2 pounds boneless, skinless chicken breast
- 2 ½ pounds 93% lean ground turkey
- 2 pound flank steak
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)
- Regular mayonnaise or light mayonnaise
- Frank's Red Hot Sauce
- Reduced sodium soy sauce*
- chili powder
- smoked paprika
- cumin
- season
- oregano
- garlic powder
- bay leaves
- ketchup
- turmeric
- onion powder
- white wine vinegar
- whole grain mustard
- All About Bagel Seasoning
- Crushed red pepper flakes (optional, served with pizza bites)
- red wine vinegar
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 (14-ounce) package extra-firm tofu
- 1 small container light blue cheese dressing (or make your own)
- 1 (8-ounce) container of nonfat milk
- 1 (8-ounce) container unsweetened almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 package sliced cheddar or American cheese
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 (8 ounce) block low-fat cream cheese
- 1 block (8 ounces) cream cheese (if desired, you can reduce the fat in the stuffed mushrooms by 4 ounces)
- 1 small package goat cheese
- 1 block feta cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8 ounce) container light sour cream
- 1 small tub whipped butter
gig
- 1 pack whole wheat hamburger buns
- 1 pack light whole wheat English muffins
- 1 small package (6 inches) corn tortillas (you will need 10)
- 1 loaf of sliced whole grain bread (I like Dave's Killer Bread)
- 1 small package all-purpose or white whole wheat flour
- 1 pack Italian seasoned bread crumbs
- 1 small package rolled oats
- 1 medium package dried jasmine or basmati rice
- 1 (1 pound) package orzo pasta
Canned and Jarred
- 1 (8 ounce) can tomato paste
- 1 small jar pizza sauce or marinara
- 1 jar of pitted Kalamata olives
- 2 medium jars of olives with green seeds
- 1 small jar capers
- 1 medium jar of pickled artichoke hearts
- 1 can (15 ounces) black beans (I like bitter gourd)
- 1 (32 ounce) box chicken broth
- 1 (13.5 ounce) can ignite coconut milk.
- 1 small jar salsa
Frozen
- 1 package (10 ounces) chopped spinach
other fabrics
- 1 small package of unflavored protein powder
- 1 small package of flaxseeds
- baking powder
- Sweetener of choice (stevia, monkfruit, honey, sugar, etc., optional for protein smoothies)
- 1 small package dried unsweetened cranberries (if purchasing in bulk you will need ½ cup)
- 1 raw, shelled sunflower seed (if purchasing in bulk box, you will need ½ cup)
- 1 bottle of dry white wine (you can add 1/3 cup of broth to your Ropa Vieja if you wish)
*You can also purchase gluten-free if you wish.
