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 27 – June 2)
I love roasting vegetables! From corn to pumpkin, you'll find the perfect side dish or vegetarian main dish! Check out our Roasted Vegetable Orzo Pasta Salad or our Roasted Vegetable Platter with Yogurt Mint Sauce for a beautiful centerpiece for any table.
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.
It also has 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!)
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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 (5/27)
B: Berry Cottage Cheese Breakfast Bowl
L: Mexican Shrimp Cobb Salad with 12 Tortilla Chips
D: Stuffed turkey cheeseburger and macaroni salad with tomatoes.
Total Calories: 1,073*
Tuesday (5/28)
B: Green smoothie bowl
L: Tuna roe salad on top of 2 cups of mixed vegetables
D: Cuban Picadillo with Instant Pot rice and ½ cup black bean, avocado, cucumber and tomato salad.
Total Calories: 1,268*
Wednesday (5/29)
B: Berry Cottage Cheese Breakfast Bowl
L: Leftover Cuban picadillo with ½ cup black beans, avocado, cucumber, and tomato salad.
D: Chicken Tikka Masala with Leftover Instant Rice and Oven-Roasted Cauliflower
Total Calories: 1,096*
Thursday (5/30)
B: Green smoothie bowl
L: Leftover Cuban picadillo with ½ cup black beans, avocado, cucumber, and tomato salad.
D: Orecchiette pasta with chicken sausage, broccoli with arugula salad
Total Calories: 1,172*
Friday (5/31)
B: Berry Cottage Cheese Breakfast Bowl
L: Leftover Orecchiette Pasta with Chicken Sausage and Broccoli
D: Tzatziki Fish Tacos with Chopped Feta Salad
Total Calories: 1,075*
Saturday (6/1)
B: Light End Up Blueberry Scone
L: Grilled Chicken Caprese
D: dinner
Total Calories: 500*
Sunday (6/2)
B: Cottage Cheese Egg and Sausage Frittata, 1½ cups mixed greens, 1 teaspoon olive oil, squeeze of lemon, and pinch of salt.
L: Roast beef, arugula, shaved Parmesan cheese (recipe x 4) and 1 cup grapes on baguette
D: Spinach Prosciutto and Mozzarella Stuffed Pork Tenderloin with Instant Pot Mashed Potatoes and Parmesan Asparagus Fries.
Total Calories: 1,136*
*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 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 pint fresh dried blueberries
- 1 (12-ounce) container fresh strawberries
- 1 ½ pounds seedless grapes
- 1 medium mango
- 2 medium bananas
- 3 medium + 1 large lemon
- 4 medium limes
- 1 medium ear of corn (if desired, you can add 1 cup of thawed frozen kernels to your Cobb salad)
- 3 medium (6 ounce) Hass avocados
- 3 medium English cucumbers
- 1 pound (thick) asparagus
- 1 large head of garlic
- 1 (2-inch) piece of fresh ginger
- 1 medium red bell pepper
- 1 large head (about 2 pounds) cauliflower
- 1 pound broccoli florets
- 2 pounds russet potatoes
- 2 large heads of romaine lettuce
- 1 small head of iceberg lettuce
- 1 small head white or green cabbage (or 1 small bag pre-shredded)
- 1 shell/bag baby spinach (1 pound)
- Shell/bag 1 baby arugula (1 pound)
- 1 (5 ounce) clamshell/bag mixed green
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley (you can add other herbs for garnish if desired or omit the mashed potatoes)
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh mint
- 10 medium vine ripe tomatoes
- 1 cherry or grape tomato (1 pound)
- 2 medium red onions
- 1 small and 1 large yellow onion
meat, poultry and fish
- 1 pound large cooked shrimp
- 1 pound 93% lean ground turkey (adjust portions if serving a large crowd)
- 1½ pounds 93% lean ground beef
- 1 (1 pound) package Italian Chicken Sausage
- 1 pound (2) boneless, skinless chicken breasts
- 1 pound (4) boneless, skinless chicken breast cutlets
- 1 pound pork tenderloin
- 1 small package of thinly sliced prosciutto
- ½ pound lean sliced deli roast beef
- ¼ pound boneless, skinless white fish fillet, such as cod, halibut, or branzino
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)
- Honey or maple syrup (optional for cottage cheese balls)
- Chipotle red pepper powder
- chili powder
- Regular mayonnaise or light mayonnaise
- white vinegar
- garlic powder
- oregano
- Ketchup and mustard (optional for cheeseburger)
- cumin
- bay leaves
- Garam Masala
- Turmeric (optional, for tikka masala)
- red wine vinegar
- vanilla extract
- Italian seasoning
- Balsamic Glaze (I like Dellallo)
- Dijon Mustard
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint of 1% milk
- 1 pint of 1% buttermilk
- 1 (6-ounce) + 1 (16-ounce) container low-fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container whole milk plain yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small container of light sour cream
- 1 small container of whipped butter (you can add regular butter to your mashed potatoes if you prefer)
- 1 small box butter
- 1 package (8 ounces) shredded low-fat Mexican blend cheese (I like Sargento)
- 1 small package thinly sliced low-fat American cheese or cheddar cheese
- 1 chunk (4 ounces) fresh mozzarella
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 large wedge fresh Parmesan cheese or Parmigiano-Reggiano
- 1 small package feta cheese
gig*
- 1 package seasoned panko bread crumbs (if desired, you can reduce the regular 2/3 cup and season the asparagus fries)
- 1 pack of panko breadcrumbs
- 1 (16 ounce) package orecchiette pasta
- 1 (16 ounce) package elbow pasta
- 1 (16-ounce) package dried long-grain white rice
- 1 small package unbleached all-purpose flour
- 1 baguette or French bread (12 ounces)
- 1 small package taco size flour tortilla
- 1 large bag of tortilla chips
- 1 pack whole wheat hamburger buns
Canned and Jarred
- 2 cans (15.5 ounces) black beans
- 1 (2.5 ounces) thinly sliced black olive
- 1 small jar of seeded green olives, alcaparrado or capers
- 1 pickle, sliced in a small jar
- 1 small jar, sundried tomatoes
- 1 can (8 ounces) tomato sauce
- 1 can (15 ounces) crushed tomatoes
- 1 light tuna, submerged (2.6 ounces)
Frozen
- 1 medium mango chunk
other fabrics
- 1 small package chopped almonds (if buying in bulk you will need 6 tablespoons)
- 1 small package unsweetened coconut flakes (if purchasing in bulk you will need ¼ cup)
- 1 small package granulated sugar
- baking soda
- baking powder
*You can also purchase gluten-free if you wish.
