A free 7-day, flexible weight loss meal plan including 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 grilling vegetables! From corn to zucchini you are sure to find the perfect side dish or vegetarian main! Check out my Grilled Vegetable Orzo Pasta Salad or this Grilled Vegetable Platter with Yogurt Mint Sauce for a beautiful centerpiece on any table.
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
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Check out my 5 favorite deals and sales happening this weekend.
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (5/27)
B: Berry Cottage Cheese Breakfast Bowl
L: Mexican Shrimp Cobb Salad with 12 tortilla chips
D: Stuffed Turkey Cheeseburgers and Macaroni Salad with Tomatoes
Total Calories: 1,073*
TUESDAY (5/28)
B: Green Smoothie Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Cuban Picadillo with Instant Pot Rice and ¾ 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 ¾ cup Black Bean, Avocado, Cucumber and Tomato Salad
D: Chicken Tikka Masala with LEFTOVER Instant Pot Rice and Oven Roasted Cauliflower
Total Calories: 1,096*
THURSDAY (5/30)
B: Green Smoothie Bowl
L: LEFTOVER Cuban Picadillo with ¾ cup Black Bean, Avocado, Cucumber and Tomato Salad
D: Orecchiette Pasta with Chicken Sausage and 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: Lightened Up Blueberry Scones
L: Grilled Chicken Caprese
D: DINNER OUT
Total Calories: 500*
SUNDAY (6/2)
B: Cottage Cheese Egg and Sausage Frittata with 1 ½ cup mixed greens, 1 teaspoon olive oil, a squeeze of lemon and a pinch of salt
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette (recipe x 4) and 1 cup grapes
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 guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
Shopping list
Produce
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 dry pint fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 1 ½ pounds seedless grapes
- 1 medium mango
- 2 medium bananas
- 3 medium PLUS 1 large lemons
- 4 medium limes
- 1 medium ear of corn (can sub 1 cup thawed frozen kernels in Cobb Salad, if desired)
- 3 medium (6-ounce) Hass avocados
- 3 medium English cucumbers
- 1 pound (thick) asparagus
- 1 large head garlic
- 1 (2-inch) piece 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 Romaine lettuce
- 1 small head Iceberg lettuce
- 1 small head white or green cabbage (or 1 small bag pre-shredded)
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag mixed greens
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley (can sub another herb for garnish or omit on Mashed Potatoes, if desired)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh mint
- 10 medium vine-ripened tomatoes
- 1 (1-pound) cherry or grape tomatoes
- 2 medium red onions
- 1 small PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 pound large cooked shrimp
- 1 pound 93% lean ground turkey (adjust amount if feeding a crowd)
- 1 ½ 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 sliced prosciutto
- ½ pound lean sliced deli roast beef
- ¾ pound boneless, skinless white fish fillets such as cod, halibut or branzino
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey or maple syrup (optional, for Cottage Cheese Bowls)
- Chipotle chili powder
- Chili powder
- Regular or light mayonnaise
- White vinegar
- Garlic powder
- Oregano
- Ketchup and mustard (optional, for Cheeseburgers)
- Cumin
- Bay leaves
- Garam masala
- Turmeric (optional, for Tikka Masala)
- Red wine vinegar
- Vanilla extract
- Italian seasoning
- Balsamic glaze (I like Delallo)
- Dijon mustard
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint 1% milk
- 1 pint 1% buttermilk
- 1 (6-ounce) PLUS 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 light sour cream
- 1 small container whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 small box butter
- 1 (8-ounce) bag shredded reduced fat Mexican blend cheese (I like Sargento)
- 1 small package sliced reduced fat American or cheddar cheese
- 1 (4-ounce) chunk fresh mozzarella
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 large wedge fresh Parmesan or Parmigiano Reggiano
- 1 small package feta cheese
Grains*
- 1 package seasoned panko breadcrumbs (can sub 2/3 cup plain and season yourself for Asparagus Fries, if desired)
- 1 package panko breadcrumbs
- 1 (16-ounce) package Orecchiette pasta
- 1 (16-ounce) package elbow pasta
- 1 (16-ounce) package dry long grain white rice
- 1 small package unbleached all-purpose flour
- 1 (12-ounce) baguette or French bread
- 1 small package taco size flour tortillas
- 1 large bag tortilla chips
- 1 package whole wheat hamburger buns
Canned and Jarred
- 2 (15.5-ounce) can black beans
- 1 (2.5-ounce) can sliced black olives
- 1 small jar pitted green olives, alcaparrado or capers
- 1 small jar sliced pickles
- 1 small jar sundried tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (2.6-ounce) package light tuna in water
Frozen
- 1 medium package mango chunks
Misc. Dry Goods
- 1 small package slivered almonds (if buying from bulk bin, you need 6 tablespoons)
- 1 small package unsweetened coconut flakes (if buying from bulk bin, you need ¼ cup)
- 1 small package granulated sugar
- Baking soda
- Baking powder
*You can buy gluten free, if desired
