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.
7 Day Healthy Meal Plan (May 1-7)
April showers bring May flowers! And don’t forget to buy flowers and something special for your mom, step mom, bonus mom and mother in law! Check out this Mother’s Day Gift Guide, where you can be sure to find a gift to make all the women in your life happy!
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!)
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 in 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 them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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, desserts, wine, etc. or swap out recipes for the 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!
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 the meals on the plan.
MONDAY (5/1)
B: Tropical Chia Pudding Breakfast Bowl
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Poached Eggs over Pasta and Asparagus with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light vinaigrette
Total Calories: 1,258*
TUESDAY (5/2)
B: Tropical Chia Pudding Breakfast Bowl
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Easy Crock Pot Chicken and Black Bean Taco Salad with 12 tortilla chips
Total Calories: 1,291*
WEDNESDAY (5/3)
B: Mushroom-Spinach Scrambled Eggs with 1 thin slice whole grain toast
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Beef Negimaki Stir Fry with ¾ cup brown rice
Total Calories: 1,313*
THURSDAY (5/4)
B: Mushroom-Spinach Scrambled Eggs with 1 thin slice whole grain toast
L: Rainbow Quinoa Salad with Lemon Dressing with Perfect Air Fryer Shrimp
D: Air Fryer Bacon Wrapped Pork Tenderloin with Cacio e Pepe Brussels Sprouts
Total Calories: 1,255*
FRIDAY (5/5)
B: Peanut Butter Breakfast Oatmeal Bowls
L: LEFTOVER Air Fryer Bacon Wrapped Pork Tenderloin with LEFTOVER Cacio e Pepe Brussels Sprouts
D: Honey Sriracha Roasted Salmon Rice Bowls
Total Calories: 1,252*
SATURDAY (5/6)
B: Roasted Strawberry Almond Flour Muffins with ½ cup low fat cottage cheese
L: Loaded “Nacho” Chicken Tostadas
D: DINNER OUT
Total Calories: 543*
SUNDAY (5/7)
B: LEFTOVER Roasted Strawberry Almond Flour Muffins with ½ cup nonfat Greek yogurt with 1 teaspoon honey
L: Lentil Bowls with Avocado, Eggs and Cholula (recipe x 2)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw with Air Fryer French Fries (recipe x 2)
Total Calories: 1,038*
*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, desserts, wine, etc.
*Google doc
Shopping List
produce
- 1 medium kiwi
- 1 small mango
- 1 medium banana
- 1 (6-ounce) container of raspberries
- 1 (6-ounce) container of blueberries
- 1 (12-ounce) container of strawberries
- 4 medium lemons
- 3 medium limes
- 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- ½ pound French green beans
- 2 medium bunches of asparagus
- 1 ¼ pounds Brussels sprouts (or 5 cups pre-shredded)
- 1 medium yellow bell pepper
- 2 small jalapenos
- 1 (2-inch) piece fresh ginger
- 1 small head of garlic
- 8 ounces of whites or baby bella mushrooms
- 5 Persian cucumbers (or 1 large English cucumber)
- 3 medium carrots
- ¾ pound (2 medium) Yukon gold or Russet potatoes
- 1 large bunch scallions
- 1 small bag of broccoli slaw
- 1 small bunch cilantro
- 1 (5-ounce) package/bunch of watercress
- 1 large head Romaine or red leaf lettuce
- 1 (1-pound) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 1 (1-pound) container grape or cherry tomatoes
- 1 medium vine-ripped tomato
- 1 small red onion
- 1 small white onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 ¼ pounds jumbo peeled and deveined shrimp
- 1 ½ pounds skinless salmon filets
- 1 ¾ pounds (3) boneless, skinless chicken breasts
- 1 ¼ pounds 93% lean ground turkey
- 1 pound flank steak
- 1 (1 ½-pound) pork tenderloin
- 1 package center-cut bacon
Grains*
- 1 package small whole wheat hamburger buns (such as Martin’s)
- 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small bag of dry brown rice (or 6 cups pre-cooked)
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 small packet of almond flour
- 1 small package oat flour (can make your own with rolled oats, if desired)
- 1 small package quick or rolled oats
- 1 package tri-color fettuccine pasta
- 1 package seasoned whole wheat breadcrumbs
- 1 medium bag of tortilla chips
- 1 package tostada shells
Condiments and Spices
- Extra virgin olive oil
- Coconut or avocado oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Garlic powder
- Peppers
- Parsley
- Light vinaigrette (or make your own with the ingredients in the list)
- Reduced sodium taco seasoning
- Cumin
- Reduced sodium soy sauce or gluten-free tamari
- Rice Vinegar
- Honey
- Crushed red pepper flakes
- Sriracha sauce
- Toasted sesame oil
- Furikake or sesame seeds
- Vanilla extract
- Cholula hot sauce (can sub sriracha in Lentil Bowls, if desired)
- Frank’s Red Hot sauce
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) package sliced reduced fat cheddar cheese
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded cheddar cheese (can sub ¼ cup Mexican cheese blend in Tostadas, if desired)
- 1 large wedge fresh Parmesan cheese
- 1 small box of unsalted butter
- 1 bottle/jar light blue cheese dressing (or ingredients to make your own)
- 1 (16-ounce) tub of low-fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container of nonfat plain Greek yogurt
- 1 pint of low fat buttermilk
- 1 (8-ounce) container unsweetened vanilla almond milk
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 small jar of chunky salsa
- 1 small jar of creamy peanut butter
- 1 small can sliced black olives
Misc. Dry Goods
- 1 small package of chia seeds (if buying from bulk bin, you need about 1/3 cup)
- 1 small package monk fruit sweetener or stevia (can sub honey or maple syrup in Chia Bowl, if desired)
- 1 small package of unsweetened dried shredded coconut (if buying from a bulk bin, you need 2 tablespoons)
- 1 small package of hazelnuts or pecans (if buying from a bulk bin, you need 1/3 cup)
- 1 small package almonds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package dry brown or green lentils (or 3 cups pre-cooked)
- 1 small package of granulated sugar
- Baking powder
- Baking soda
- 1 small bottle of sake or dry white wine
Non-Food Items
*You can buy gluten free, if desired