7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include Macros and Weight Watcher Points.
7-Day Healthy Meal Plan (May 15-21)
Sweet strawberry season is coming in some places! In most states, the fruit ripens between April and June. When choosing the best berries, look for bright reds, natural glows, and green caps. For easy strawberry recipes, try this simple strawberry and yogurt whipped cream, or the three-ingredient strawberry Romanoff. Looking for something more flashy? Check out our no-bake strawberry and cream crepe cake or this strawberry cheesecake dip. Perfect for hospitality.
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The ultimate skinny-taste meal planner
Get the Skinnytaste Ultimate Meal Planner! 52 Week Spiral Bound Meal Planner Includes Weekly Meal Planning Grids You Can Cut and Stick to Fridge as Needed, 12 Week Meal Plans, 30 Includes (15 new) recipes, cut-out grocery lists. I love starting the week with gratitude, affirmation, and intention, so I’ve included a space for that as well. I hope you all love this piece as much as I do!
Skinnytaste meal planners can be purchased here:
Notes on WW points
If you follow Weight Watchers, all the recipes here have been updated to reflect the new information. weight watcher program, A point appears below the recipe title.of w button on the recipe card weight watchers website Here you can see the recipe builder used to determine these points and add them to your day (US only, account login required). All cookbook recipes in the cookbook index have also been updated.
About meal plans
For those of you new to my meal plan, here’s my 7-day flexible, healthy, and free healthy meal plan (you can see my previous meal plan here) to serve as a guide. enough wiggle space for you add more food, coffee, beverages, fruit, snacks, desserts, wine, or your favorite meal recipes, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* or more per day. There is no one-size-fits-all method and it depends on your goals, age, weight, etc.
It also has a precisely organized grocery list, making grocery shopping much easier and less stressful. Save money and time. You eat out less often, waste less food, and have everything you need close at hand so you can sustain your life.
Finally, if you are on Facebook please join me Skinny Taste Facebook Community You can join the place where people share pictures of recipes they’re making here. I love the ideas everyone is sharing! mail listyou can subscribe here Never miss a meal plan.
Meal plan:
Monday through Friday breakfast and lunch are designed for one person, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, you can 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 your plan.
Monday (5/15)
B: Tropical chia pudding breakfast bowl
L: Chicken Cutlets, Caprese Salad
D: Stir-fried tofu and vegetables over 3/4 cup brown rice
Total Calories: 1,225*
Tuesday (5/16)
B: Tropical chia pudding breakfast bowl
L: Chicken Cutlets, Caprese Salad
D: Barbacoa beef, 2 corn tortillas, corn salsa, lime, 2 oz avocado
Total Calories: 1,182*
Wednesday (5/17)
B: English muffin breakfast sandwich (recipe 1 of 2) with orange
L: Chicken Cutlets, Caprese Salad
D: Leftover barbacoa beef and air fryer sweet potato (recipe x 2), 2 tbsp light sour cream
Total Calories: 1,098*
Thursday (5/18)
B: English muffin breakfast sandwich (recipe 1 of 2) with orange
L: Chicken Cutlets, Caprese Salad
D: Naked Greek Feta and Zucchini Turkey Burger with Lemon Asparagus, Couscous Salad and Tomatoes
Total Calories: 1,157*
Friday (5/19)
B: Peanut butter and jelly smoothie with 1/2 cup fat-free plain Greek yogurt
L: Leftovers Naked Greek Feta and Zucchini Turkey Burger with Lemon Asparagus, Couscous Salad and Tomatoes
D: Black salmon and mango salsa, avocado quinoa salad
Total Calories: 1,123*
Saturday (5/20)
B: Bacon spinach breakfast casserole with gruyere cheese and 1 cup of mixed berries
L: Tuna pasta salad without mayo (recipe x2)
D: Dinner out
Total Calories: 632*
Sunday (5/21)
B: Leftover bacon spinach breakfast casserole with gruyere cheese and orange
L: Pastrami Reuben Eggroll
D: Yoghurt marinated chicken with homemade rice pilaf and 1/2 cup sliced cucumber
Total Calories: 1,107*
*This is only a guideline, so for women, aim for around 1,500 calories per day. Here are some calculators to help you estimate your calorie needs. We leave plenty of room so you can add food such as coffee, drinks, fruit, snacks, desserts and wine.
Shopping list
production
- 1 medium kiwi
- 1 small mango and 1 large mango
- 6 medium oranges
- 7 medium limes
- 3 medium lemons
- 1 (1-pound) container of fresh strawberries
- 3 (6 oz) containers of fresh berries (optional)
- 4 small (5 ounce) hass avocados
- 2 medium garlic cloves
- 1 large shallot
- 1 piece (2 inches) fresh ginger
- 2 small jalapenos
- 3/4 lb thin asparagus
- 1 medium (7 oz) zucchini
- 3 medium cucumbers
- 2 mini Persian cucumbers (or 1 small English cucumber)
- 1 medium red pepper
- 1 broccolini floret
- 3 ears of corn
- 1 1/2 pounds sweet potatoes (4 medium)
- 1 small bunch of green onions
- 1 bunch of fresh basil/1 container
- 1 small bunch/container of fresh oregano
- Fresh thyme 1 bunch/container
- 1 bunch of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 baby spinach clamshell/bag (1 lb)
- 1 clamshell/bag baby arugula (1 lb)
- 1 dry pint heirloom cherry tomato
- 1 medium beef steak or heirloom tomato
- 2 small vine-ripened tomatoes
- 1 (1-pound) container of grapes or cherry tomatoes
- 1 medium red onion and 1 large red onion
- 1 medium yellow onion
meat, poultry, fish
- 2 pounds (1 pound) boneless, skinless chicken breast
- 2 lbs (8) boneless, skinless chicken thighs
- 93% lean turkey 1 lb
- 1 roasted thigh or lower thigh beef eye (3 lbs)
- 1 pound wild salmon fillet with skin
- 1 package of turkey bacon (we love applegate)
- 1 package center-cut bacon (optional, add 8 slices of turkey bacon to your breakfast casserole)
- 6 ounces deli pastrami or corned beef
Cereals*
- 1 pack of white or whole wheat seasoned bread crumbs
- 1 box of 10 minute brown rice or instant brown rice (such as Uncle Ben’s)
- 1 package of whole-wheat pearl couscous (such as Bob’s Red Mill)
- 1 small pack of dried red or tri-colored quinoa (or 1 1/2 cups of cooked quinoa)
- 1 package of white or whole-wheat angel hair spaghetti
- 1 package of whole wheat short pasta (such as penne or fusilli)
- 1 corn tortilla (you need 8)
- 1 package of whole wheat light English muffins
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- olive oil spray (or mist oil mister)
- kosher salt (I like it) diamond crystal)
- pepper grinder (or fresh peppercorns)
- balsamic glaze or balsamic vinegar
- Reduced salt soy sauce※
- Honey
- sesame oil
- Gum
- cumin
- oregano
- ground clove
- bay leaves
- Hot sauce (such as frank red hot or sriracha sauce)
- red wine vinegar
- paprika
- cayenne pepper
- ketchup
- Worcestershire sauce
- onion powder
- light mayonnaise
- turmeric
- crushed red pepper flakes (for yogurt marinade for chicken)
Dairy products and other refrigerated products
- 1 large egg 18 pack
- 1 small box of butter
- Egg roll wrapper 1 package
- 1 pack of extra firm tofu (16 oz)
- 1 small bottle of sauerkraut/package
- 1 (8-ounce) container of fresh bocconcini mozzarella cheese
- 1 small wedge of fresh Parmesan cheese
- 1 small block of reduced-fat Swiss cheese (I like Jarsberg)
- Gruyère cheese block 1 (8 oz)
- 1 small packet of feta cheese
- 1 package (8 ounces) sliced cheddar or American cheese
- Tablite sour cream 1 (8 oz)
- 1 (16 oz) non-fat plain Greek yogurt
- 1 (6 oz) container of low-fat (1%) plain Greek yogurt
- 1 pint unsweetened vanilla almond milk
- 1 (8 oz) container of skim milk
canning and bottling
- 1 small bottle of peanut butter
- 1 small bottle of Kalamata olives
- 1 small jar of capers
- 1 small jar of red bell pepper
- 1 small jar of prepared horseradish
- 2 cans of 5 oz boiled albacore tuna
- Chipotle peppers in adobo sauce 1 small can/jar
- 1 can low-salt vegetable broth (you can add 1/4 cup chicken broth to stir-fried tofu if desired)
- 1 carton (32 oz) chicken broth
frozen
- 1 blueberry sachet
Other dry goods
- 1 small package of chia seeds (you need 1/4 cup if buying from bulk bin)
- 1 small package of dry, unsweetened shredded coconut (you’ll need 2 if buying from a bulk bin)
- tablespoon)
- 1 package of liquid stevia, monk fruit sweetener, or sweetener of your choice (you can also use chia honey)
- bowls and smoothies, if desired)
- cornstarch or arrowroot powder
*Gluten free can be purchased if desired
