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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 13-19)
Fruit desserts are one of my favorites, and strawberries are near the top of that list! These berries are high in antioxodants, rich in nutrients and low in calories. Win, win! To pick the perfect strawberry- look for bright colored berries, check for firmness (no mushy ones!) and simply smell them- a ripe strawberry should have a sweet, fragrant aroma.
Any of these strawberry delights are sure to become favorites in your house! Try my simple 3 Ingredient Strawberry Romanoff, this new favorite Eton Mess or this Strawberry Swiss Roll for a pretty presentation!
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!)
My 5 Favorite Deals Right Now
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 (5/13)
B: Savory Cottage Cheese Bowl
L: Classic Egg Salad in a low carb wrap with ½ cup mixed greens and ½ cup grapes
D:Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with ¾ cup Quinoa
Total Calories: 1,082*
TUESDAY (5/14)
B: Savory Cottage Cheese Bowl
L: Classic Egg Salad in a low carb wrap with ½ cup mixed greens and ½ cup grapes
D:Shrimp Tacos and Best Guacamole with 12 tortilla chips
Total Calories: 1,063*
WEDNESDAY (5/15)
B: Classic Egg Salad on 1 slice whole grain bread and 1 cup mixed berries
L: Italian Sub Broccoli Salad (½ recipe)
D:Marry Me Chicken with ¾ cup jasmine rice** and Roasted Asparagus
Total Calories: 1,191*
THURSDAY (5/16)
B: Classic Egg Salad on 1 slice whole grain bread and 1 cup mixed berries
L: Italian Sub Broccoli Salad
D:Pepper Steak with Thai Fried Rice
Total Calories: 1,259*
FRIDAY (5/17)
B: Mushroom Toast
L: Italian Sub Broccoli Salad
D:Fish en Papillote with Arugula Salad
Total Calories: 1,048*
SATURDAY (5/18)
B: Babka-Inspired Bagels # with 2 tablespoons reduced fat cream cheese and 1 cup mixed berries
L: Seared Tuna Salad with Wasabi Butter Sauce
D: DINNER OUT
Total Calories: 596*
SUNDAY (5/19)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Pizza Sausage Rolls with 8 baby carrots
D:Grilled Chicken Sandwich and Coleslaw
Total Calories: 1,124*
*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.
**Make an extra 3 cups rice for dinner Thursday.
#Double dough recipe for lunch Sunday
Shopping list
Produce
- ½ pound seedless grapes
- 1 medium PLUS 1 large lemon
- 3 medium limes
- 1 dry pint blueberries
- 1 (6-ounce) container blackberries
- 1 (6-ounce) container raspberries
- 1 (1-pound) container strawberries
- 2 mini (Persian) cucumbers (or 1 small English)
- 2 medium red bell peppers
- 1 small jalapeno (plus 1 optional for Guacamole)
- 2 to 3 Thai chilies (optional, for heat in Thai Fried Rice)
- 3 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 small PLUS 1 medium shallots
- 1 medium radish (optional, for garnish on Seared Tuna Salad)
- 2 bunches broccolini
- 1 pound asparagus
- ½ pound broccoli florets
- 9 ounces Baby Bella or white mushrooms
- 1 large bag baby carrots
- 1 medium bag shredded carrots
- 1 small bunch scallions
- 1 small bunch/container fresh dill
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small head red cabbage
- 1 small head green cabbage
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 pint heirloom cherry tomatoes
- 1 (1-pound) container grape or cherry tomatoes
- 2 medium vine-ripened tomatoes
- 1 small PLUS 1 medium red onions
- 2 large yellow onions
Meat, Poultry and Fish
- 1 pound (about 24) jumbo peeled and deveined shrimp
- 1 ½ pounds (4) boneless, skinless white fish fillets (such as branzino, bass, or flounder)
- 1 ¼ pound (4) ahi or yellowfin tuna steaks (buy frozen or buy fresh at the end of the week)
- 1 ½ ounces genoa salami
- 1 ½ ounces lean deli ham
- 1 ½ ounces deli turkey
- 3 pounds (6) boneless, skinless chicken breasts
- ½ pound chicken breast, shrimp, beef, pork or tofu (your choice, for Thai Fried Rice)
- 2 raw Italian chicken sausages
- 1 package center-cut bacon
- ¾ pound top-round beef
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Regular or light mayonnaise
- Paprika
- Crushed red pepper flakes
- Seasoned salt (such as Tajin or Old Bay)
- Sriracha
- Red wine vinegar
- Oregano
- Regular or reduced sodium soy sauce*
- Rice wine
- Fish sauce
- Dukkah seasoning or Za’atar
- Cinnamon
- Black and white sesame seeds
- Wasabi paste
- Garlic powder
- Paprika
- Cayenne pepper
- Dijon mustard
- White wine vinegar
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small container sour cream
- 1 (8-ounce) container half and half
- 1 (8-ounce) container whole milk
- 1 (8-ounce) chunk feta cheese
- 1 package sliced reduced fat provolone cheese
- 1 small chunk fresh mozzarella cheese
- 1 small wedge fresh Parmesan cheese
- 1 small box unsalted butter
- 1 (8-ounce) block reduced fat cream cheese
Grains
- 1 package whole wheat sandwich rolls (such as Martin’s or 647)
- 1 package large low carb whole wheat wraps (such as Ole Extreme or La Tortilla Factory)
- 1 small package corn tortillas (you need 8)
- 1 small loaf sliced whole grain bread (such as Dave’s Killer Bread)
- 1 small sourdough roll or loaf (can sub whole grain bread for Mushroom Toast, if desired)
- 1 package panko breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package dry quinoa
- 1 small package dry jasmine rice
- 1 large bag tortilla chips
Canned and Jarred
- 1 (29-ounce) can chickpeas
- 1 (15-ounce) can white beans
- 1 small jar sliced pepperoncini
- 1 small jar/can Castelvetrano olives
- 1 small jar marinated artichoke hearts
- 1 small jar sundried tomatoes in oil
- 1 large jar dill pickle chips
- 1 (32-ounce) carton chicken broth
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar pizza sauce or marinara
Misc. Dry Goods
- 1 bottle white wine (such as Sauvignon Blanc)
- Baking powder
- Cornstarch
- 1 small package granulated sugar
- 1 package mini semi-sweet chocolate chips
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
Non-Food Items
*You can buy gluten free, if desired
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