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 25-31)
Artichokes, which are in season in May, can be a good source of fiber and potassium. It also helps tremendously that I love them! Whether they are in a salad like my Warm Salad with Artichoke Hearts, Roasted Peppers, Mozzarella, a dip like this Spinach Artichoke Dip or simply stuffed , they are versatile enough to shine in just about any dish!
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:
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!)
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 (5/25)
B: Protein PB & J Smoothie Bowl with 1 tablespoon drizzled 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 with 1 tablespoon drizzled 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: Steak Kebabs with Chimichurri with LEFTOVER Latin Yellow Rice and Perfectly Grilled Zucchini
Total Calories: 1,108*
THURSDAY (5/28)
B: Peach Pie Cottage Cheese Bowls
L: Asian Chicken Salad with Chili Crisp Dressing
D: Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,052*
FRIDAY (5/29)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Turkey Stuffed Peppers with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad
D: Mediterranean Fish Foil Packets (recipe x 2) with Greek Orzo Salad (½ recipe)
Total Calories: 1,121*
SATURDAY (5/30)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup, 2 strips bacon and 1 cup mixed berries
L: Perfect Air Fryer Shrimp with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Total Calories: 740*
SUNDAY (5/31)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup, 2 strips bacon and ½ banana (sliced)
L: Italian Sub Broccoli Salad
D: Chicken Tzatziki Bowls
Total Calories: 1,160*
*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
- 2 large bananas
- 2 medium peaches
- 1 dry pint fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blackberries
- 1 small PLUS 4 medium lemons
- 4 medium limes
- 3 small mandarin or clementine oranges
- 3 medium (6-ounce) Hass avocados
- 1 medium head garlic
- 1 small jalapeno
- 1 medium orange bell pepper
- 3 large red bell peppers
- 1 small package sweet mini peppers
- ½ pound asparagus
- 1 small cucumber
- 1 medium PLUS 1 large English cucumber
- 3 mini (Persian) cucumbers (can sub another small English, if desired)
- 2 medium zucchini
- 1 pound broccoli florets
- 1 (4-ounce) package mushrooms (your choice)
- 1 large bunch scallions (you need about 8)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh oregano (optional, for garnish on Greek Orzo Salad)
- 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- ½ small head green or red cabbage (or 1 small bag pre-shredded)
- 1 small head Napa cabbage
- 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes
- 3 medium vine-ripened tomatoes
- 2 small PLUS 1 large red onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 large package center-cut bacon (you need 16 strips)
- 1 rotisserie chicken
- 1 small package sliced genoa salami
- 1 small package sliced deli turkey (if buying from the deli counter, you need 3 ounces)
- 1 small package sliced deli ham (if buying from the deli counter, you need 3 ounces)
- 1 ¼ pounds sirloin or Angus beef
- 1 pound 93% lean ground turkey
- 2 ¼ pounds peeled and deveined jumbo shrimp
- 1 ½ pounds skinless white fish, such as flounder, porgy, cod or bass
- 1 pound boneless, skinless chicken thighs
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)
- Cinnamon
- Honey
- Vanilla extract
- Maple syrup
- Crushed red pepper flakes
- Sesame seeds
- Dried minced garlic
- Sesame oil
- Rice vinegar
- Garlic powder
- Paprika
- Parsley
- Red wine vinegar
- Oregano
- Tajin or Old Bay (your choice, for Shrimp Tacos)
- Sriracha sauce or Louisiana style hot sauce
- Mayonnaise
- Sazon (I like Badia, or buy ingredients to make your own)
- Apple cider vinegar
- Basil
- Cumin
- Turmeric
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 (8-ounce) container milk (your choice)
- 1 pint low fat buttermilk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container low fat plain Greek yogurt
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small box unsalted butter
- 1 container feta in brine
- 1 (4-ounce) chunk fresh mozzarella
- 1 small block reduced fat provolone cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 1 small package wonton wrappers (can sub a package of pre-made wonton strips, if desired)
Grains*
- 1 small package white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 package whole wheat fusilli pasta (I like Delallo)
- 1 package orzo pasta
- 1 small package corn tortillas
- 1 small package dry long grain rice
- 1 small package dry brown rice (or 1 ½ cups pre-cooked)
- 1 small package dry quinoa (or 2 cups pre-cooked)
Canned and Jarred
- 1 small jar Castelvetrano olives
- 1 small jar pitted kalamata olives
- 1 small jar pepperoncini
- 1 small jar capers
- 1 (4-ounce) jar tomato sauce
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can reduced sodium chicken broth
- 1 small jar peanut butter
Frozen
- 1 small package blueberries
- 1 small package strawberries
- 1 small package peas
Misc. Dry Goods
- 1 package 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 roasted shelled pistachios (if buying from bulk bin, you need about 1/3 cup)
- 1 small package slivered almonds
Non-Food Items
*You can buy gluten free, if desired
