Free 7 Day Healthy Meal Plan (May 8-14)
7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and Weight Watchers points.
7-Day Healthy Meal Plan (May 8-14)
Happy Mother’s Day to all moms! Take a little more time this year to say you love them, give them a hug, or pick up the phone. Life is short and the next year is not guaranteed. If you enjoy brunch with your family, you are sure to find your favorite recipe! If you need some fun ideas, check out this charcuterie board or prosciutto board.
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The ultimate skinny-taste meal planner
Get Skinnytaste’s Ultimate Meal Planner! The 52-Week Spiral Bound Meal Planner includes a 12-week meal plan, 30 (15 new) recipes, and a detachable grocery list. I like to start the week with gratitude, affirmation, and intention, so I’ve included a space for that too. I hope you like this as much as I do!
Buy the Skinnytaste meal planner here.
About WW points
If you’ve been following Weight Watchers, all the recipes here have been updated to reflect the new stuff. weight watcher program Points will appear below the recipe title.of ww button Click on the recipe card to go to the Weight Watchers website. Here you can see the recipe builder used to determine those points and add them to your day (US only, account login required). All cookbook recipes in the cookbook index are also updated.
About meal plans
If you’re unfamiliar with my meal plan, I’m sharing these free 7-day flexible healthy meal plans (you can see previous meal plans here) intended as a guide. increase. room to spare for you add food, coffee, drinks, fruits, snacks, desserts, wine, etc. You can replace recipes with your favorite dishes, or search for recipes from courses using the index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all. This depends on your goals, age, weight, etc.
It also has an accurate and organized grocery list that makes 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.
Finally, if you are on Facebook Join my Skinnytaste Facebook community where people share photos of the recipes they’re making. You can join here. I love all the ideas you guys share! If you would like to join our mailing list, please subscribe here. Never miss a meal plan!
Meal plan:
Monday-Friday breakfast and lunch for one, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, the leftovers he can make enough for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make every meal on your plan.
Monday (5/8)
B: Overnight Oats
L: Greek Tofu Bowl
D: Cottage cheese lasagne roll-up, 2 cups baby arugula, 1 tbsp grated Parmesan cheese, served with 2 tsp light vinaigrette
Total Calories: 1,228*
Tuesday (5/9)
B: 1 cup of cottage cheese egg and sausage frittata with mixed berries
L: Greek Tofu Bowl
D: Ropa Vieja with Arroz Congri
Total Calories: 1,295*
Wednesday (5/10)
B: 1 cup of cottage cheese egg and sausage frittata with mixed berries
L: Leftovers Ropa Vieja and ½ cup leftovers Arroz Congri
D: Sheet pan Turkey meatloaf and broccoli
Total Calories: 1,074*
Thursday (5/11)
B: 1 cup of cottage cheese egg and sausage frittata with mixed berries
L: Leftovers Ropa Vieja and ½ cup leftovers Arroz Congri
D: Ground turkey with potatoes and spring peas and 3/4 cup brown rice**
Total Calories: 1,134*
Friday (5/12)
B: 1 cup of cottage cheese egg and sausage frittata with mixed berries
L: leftover ground turkey, potatoes and spring peas, 3/4 cup brown rice
D: Shrimp tacos with corn tomato avocado salad
Total Calories: 1,128*
Saturday (5/13)
B: Protein PB & J smoothie bowl (recipe x 4) dusted with 1 tablespoon peanut butter
L: Air Fryer Buffalo Chicken Nuggets and Chopped Wedge Salad
D: Cooking Pot Roasted Balsamic Pork with Broccoli Cheese Twice Baked Potatoes
Total Calories: 1,037*
Sunday (5/14)
B: Greek yogurt with berries, nuts and honey (4 recipes)
L: Artichoke Pie Sheet Pan Home French fries and turkey sausage patties from scratch
D: Eating out
Total Calories: 785*
*This is only a guideline, and women should aim for around 1,500 kcal per day. Here’s a calculator to help you estimate your calorie needs. We left plenty of room so we could add food such as coffee, drinks, fruit, snacks, desserts and wine.
** Make 3/4 cup rice for Friday lunch leftovers.
*Google Docs
Shopping list
production
- 1 medium banana
- 1 pint of dried blueberries
- 1 pint of dried raspberries
- 1 pint of dry blackberry
- 1 pound of fresh strawberries
- 2 medium lemons
- 3 medium limes
- 1 medium hass avocado (6 oz)
- 1 small and 1 medium red pepper
- 2 medium bell peppers
- 1 small jalapeno
- 5 Persian cucumbers
- 1 small cauliflower head
- 2 pounds of broccoli florets (1 medium and 1 large)
- 1 3/4 pounds (4 medium and 1 large) Russet potatoes
- 1/4 pound baby red potatoes
- 1 medium bunch of carrots
- 1 head garlic
- 1 large ear of corn (you can sub-freeze the frozen kernels of the corn avocado salad if you prefer)
- 5 ounces fresh green peas (can be sub-frozen with turkey and potatoes if desired)
- 1/2 green or red cabbage (or 1 small pre-chopped bag)
- 1 medium head of romaine lettuce
- 1 (1 lb) bag/baby arugula in clamshells
- 1 (5 oz) bag/clamshell baby spinach
- 1 bunch green onions
- 1 medium bunch Italian parsley
- 1 bunch coriander
- 1 bunch of chives/container
- 1 pint cherry or grape tomatoes
- 1 medium ripe tomato
- 1 medium red onion
- 4 small and 2 large yellow onions
meat, poultry, fish
- 3 ½ pounds 93% lean turkey meat
- 2 pounds boneless pork shoulder loin
- 1 lb (2) boneless and skinless chicken breasts
- Italian chicken sausage 1 link
- 1 pack of center-cut bacon
- 1 pound jumbo shrimp, skinned and deveined
- 2 pounds of flank steak
Cereals*
- 1 corn tortilla (you need 8)
- 1 small pack of quick oats
- 1 pack of plain bread crumbs
- 1 package of seasoned bread crumbs
- 1 packet of lasagna noodles
- 1 pack of medium dry long grain brown rice
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive Oil Spray (or get Mist Oil Mist)
- Kosher salt (I like Diamond Crystal)
- pepper grinder (or raw pepper)
- cinnamon
- garlic powder
- onion powder
- oregano
- red wine vinegar
- Light vinaigrette dressing (or make your own with ingredients on the list)
- sazon
- cumin
- bay leaves
- ketchup
- time
- Worcestershire sauce
- Tagine or Old Bay (optional, for shrimp tacos)
- mayonnaise
- Sriracha sauce or Louisiana-style hot sauce (optional, for shrimp tacos)
- paprika
- Chili powder
- frank’s red hot sauce
- crushed red pepper flakes
- balsamic vinegar
- Honey
- fennel seeds
- nutmeg
Dairy products and other refrigerated products
- 1 large 18-pack egg
- 1 bag of firm tofu (14 oz)
- 1 pint of low-fat buttermilk
- 1 pint unsweetened almond milk (or milk of your choice)
- 1 (6 oz) container and 1 (32 oz) container of non-fat plain Greek yogurt
- 1 (5 oz) plus 1 (16 oz) container of low-fat cottage cheese (I like Good Culture)
- 1 container light blue cheese dressing (or ingredients to make your own)
- 1 (8 oz) bag of shredded reduced-fat sharp cheddar cheese
- 1 bag (8 ounces) shredded mozzarella cheese
- 1 large wedge of fresh Parmesan cheese
- 1 feta cheese (block or crushed)
- 1 small packet of blue cheese
canned and bottled
- 1 small container of pesto (or ingredients to make your own)
- 1 jar marinara (or ingredients to make your own)
- 1 can (4 ounces) tomato paste
- 1 (8 oz) can of tomato sauce
- 1 (32 oz) carton chicken soup
- 1 can (15 oz) black beans
- 1 (15 oz) makes artichoke hearts in water
- 1 small bottle of pitted green olives
- 1 small bottle of peanut butter
frozen
- 1 blueberry medium package
- 1 medium pack of sliced strawberries
- 1 (9-inch) pie crust (standard, not deep dish)
Other dry goods
- 1 chia seed (1 tablespoon if purchased in small packs)
- 1 chopped walnut (if buying from a bulk bin, you need 5 tablespoons)
- 1 small container vanilla protein powder (I like Orgain)
- 1 small packet of raw sugar
- 1 monk fruit sweetener, stevia, or sweetener of your choice (can be substituted with honey or fresh)
- Add sugar to overnight oats if desired.)
- 1 small bottle of dry white wine
non-food
*Gluten-free available for purchase if desired
