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 25-31)
Artichokes, in season in May, can be a good source of fiber and potassium. It also helps a lot that I love them! Whether it’s in a warm salad with artichoke hearts, roasted peppers, and mozzarella, a dip like this Spinach Artichoke Dip, or simply a stuffed dip, it’s versatile enough to shine in just about any dish!
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 (5/25)
B: Protein PB & J smoothie bowl, 1 tablespoon peanut butter
L: Asian Chicken Salad with Chili Crisp Dressing
D: Pesto pasta with arugula, asparagus, peas and pistachios.
Total Calories: 1,114*
Tuesday (5/26)
B: Protein PB & J smoothie bowl, 1 tablespoon peanut butter
L: Asian Chicken Salad with Chili Crisp Dressing
D: Shrimp Tacos with Spicy Sauce and Latin Yellow Rice
Total Calories: 1,221*
Wednesday (5/27)
B: Mushroom Spinach Scrambled Eggs
L: Asian Chicken Salad with Chili Crisp Dressing
D: Chimichurri Steak Kebabs with Leftover Latin Yellow Rice and Perfectly Grilled Zucchini
Total Calories: 1,108*
Thursday (5/28)
B: Peach Pie Cottage Cheese Ball
L: Asian Chicken Salad with Chili Crisp Dressing
D: Turkey stuffed peppers with 1 cup black beans, avocado, cucumber and tomato salad
Total Calories: 1,052*
Friday (5/29)
B: Peach Pie Cottage Cheese Ball
L: Leftover turkey stuffed peppers, 1 cup black beans, avocado, cucumber and tomato salad
D: Foil Packets of Mediterranean Fish with Greek Orzo Salad (½ Recipe) (Recipe x 2)
Total Calories: 1,121*
Saturday (5/30)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes, 1 tablespoon maple syrup, 2 strips bacon, 1 cup mixed berries
L: Perfect Air Fryer Shrimp with Leftover Greek Orzo Salad
D: dinner
Total Calories: 740*
Sunday (5/31)
B: Leftover Lemon Blueberry Buttermilk Sheet Pancakes, 1 tablespoon maple syrup, 2 strips of bacon, ½ banana (sliced)
L: Italian Sub Broccoli Salad
D: Chicken Tzatziki Bowl
Total Calories: 1,160*
*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
- 2 large bananas
- 2 medium peaches
- 1 pint fresh dried blueberries
- 1 (12-ounce) container fresh strawberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blackberries
- 1 small + 4 medium lemons
- 4 medium limes
- 3 small mandarin or clementine oranges
- 3 medium (6 ounce) Hass avocados
- 1 medium garlic clove
- 1 small jalapeño
- 1 medium orange bell pepper
- 3 large red bell peppers
- 1 small package of sweet mini peppers
- ½ pound asparagus
- 1 small cucumber
- 1 medium + 1 large English cucumber
- 3 mini (Persian) cucumbers (you can add another small English if you like)
- 2 medium pumpkins
- 1 pound broccoli florets
- 1 package (4 ounces) mushrooms (optional)
- 1 large bunch of chives (you will need about 8)
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh basil
- Small bunch/container of fresh oregano (optional, for garnishing Greek orzo salad)
- 1 small bunch/fresh chives (you can add 1 tablespoon of green onions to your Tzatziki if you wish)
- 1 medium fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 shell/bag baby spinach (5 ounces)
- Shell/bag 1 (5 ounce) baby arugula
- ½ small head green or red cabbage (or 1 small bag pre-shredded)
- 1 small cabbage
- 1 dry pint and 1 container (1 pound) cherry or grape tomatoes
- 3 medium vine ripe tomatoes
- 2 small + 1 large red onion
- 1 medium yellow onion
meat, poultry and fish
- 1 bacon, center cut (requires 16)
- 1 rotisserie chicken
- 1 small package thinly sliced genoa salami
- 1 small package sliced deli turkey (if purchasing at the deli counter, you will need 3 ounces)
- 1 deli ham, thinly sliced (if purchasing at the deli counter, you will need 3 ounces)
- 1 ¼ pounds sirloin or Angus beef
- 1 pound 93% lean ground turkey
- 2 ¼ pounds jumbo shrimp, peeled and deveined
- 1½ pounds skinless white fish, such as halibut, snapper, cod, or perch
- 1 pound boneless, skinless chicken thighs
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)
- cinnamon
- honey
- vanilla extract
- maple syrup
- crushed red pepper powder
- sesame
- dried minced garlic
- sesame oil
- rice vinegar
- garlic powder
- paprika
- parsley
- red wine vinegar
- oregano
- Tagine or Old Bay (optional shrimp tacos)
- Sriracha sauce or Louisiana-style hot sauce
- mayonnaise
- Sazon (I like badia or buy the ingredients and make it myself)
- apple cider vinegar
- basil
- cumin
- turmeric
Dairy Products and Other Refrigerated Items
- ½ dozen large eggs
- 1 (8 ounce) container milk (optional)
- 1 pint low-fat buttermilk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container low-fat plain Greek yogurt
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 small box of unsalted butter
- 1 feta in salt water
- 1 chunk (4 ounces) fresh mozzarella
- 1 small block low-fat provolone cheese
- 1 small piece of fresh Parmesan cheese
- 1 package (8 ounces) shredded low-fat cheddar cheese
- 1 small package of wonton wrappers (you can sub a package of pre-made wonton strips if you prefer)
gig*
- 1 small package of white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 pack whole wheat fusilli pasta (I like Dellallo)
- 1 pack of orzo pasta
- 1 small package corn tortilla
- 1 small package dried long grain rice
- 1 small bag dry brown rice (or 1 ½ cups precooked)
- 1 small package dried quinoa (or 2 cups pre-cooked)
Canned and Jarred
- 1 small bottle of Castelvetrano olives
- 1 small jar of pitted Kalamata olives
- 1 small bottle pepperoncini
- 1 small jar capers
- 1 bottle (4 ounces) tomato sauce
- 1 can (15.5 ounces) black beans
- 1 can (15 ounces) chickpeas
- 1 can (14 ounces) reduced sodium chicken broth
- 1 small jar peanut butter
frozen
- 1 small package blueberries
- 1 small packed strawberry
- 1 small package peas
other fabrics
- 1 pack chicken or vegetable bouillon cubes
- 1 small package brown sugar
- 1 small package granulated sugar
- baking powder
- baking soda
- 1 small package vanilla protein powder
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need about 1/3 cup)
- 1 small package sliced almonds
Non-food items
*You can also purchase gluten-free if you wish.
