published May 27, 2022 on Gina
Free 7-day flexible weight loss meal plan including breakfast, lunch and dinner plus a shopping list. All recipes include macros and links to the WW Recipe Builder to earn your personal points.
7 Day Healthy Eating Plan
Sum-sum-summer!!!!! It’s almost here!! When the days get longer and warmer, who wants to be in the kitchen all the time? Not me!! Let’s go outside and fire! On the evenings when we cook outside, I like light, quick meals or meals that can be prepared ahead of time. Some of my favorites are farro salad with feta, cucumbers and sundried tomatoes, lemon parsley potato sachets and perfectly grilled zucchini. You can also simply make a salad topped with my Basil Green Goddess salad dressing.
With food prices rising, many of us are having to adjust, cut costs, and/or be more creative with our food. One of the BEST ways to stay on budget and maintain healthy eating habits is with a MEAL PLAN. You can get more 5-day budget meal plans by subscribing to Relish+ (get your 14-day free trial here!)
If the budget approach doesn’t work for you, you want more flexibility and/or the ability to adjust your 7-day plan, you have dietary restrictions, you want to cook, you need quick weekday meals, then check out Skinnytaste’s 100+ Meal Plans. available in Smak+. Hooray for making life easier and healthier, one meal at a time!
The Ultimate Skinnytaste Meal Planner
I’m also happy to announce that the Skinnytaste Ultimate Meal Planner is now available! The 52 Week Spiral Meal Planner features weekly meal planning grids that you can rip out and hang on the fridge if you like, a 12 week meal plan, 30 (15 new) recipes and food tear off lists. I love to start my week with gratitude, affirmations, and intentions, so I’ve made room for that as well. Hope you enjoy it as much as I do!
Buy Meal Planner Here:
A note about personal WW points:
I no longer award points as they differ in the new Weight Watchers plans, but I provide links to WW Personal glasses recipe builder for all recipes. Look for orange button the prescription card says my personal WW glasses. Click on it and you will be taken to the Weight Watchers website where you can see your WW scores and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index have also been updated!
About the meal plan
If you’re new to my meal plans, I’m sharing these free 7-day flexible healthy meal plans (you can see my previous meal plans here) that are intended as a guide, with plenty of room to maneuver For you add more food, coffee, drinks, fruits, snacks, dessert, wine, etc., or exchange recipes for the dishes you prefer, you can search recipes by course in the index. Depending on your goals, you should aim to consume at least 1500 calories* per day. There is no one size fits all, it will vary depending on your goals, your age, weight etc.
There is also an accurate, organized grocery list that will make grocery shopping much easier and less stressful. Save money and time. You’ll dine out less often, spend less food, and have everything you need on hand to stay on track.
Finally, if you are on facebook Join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be featured on the mailing list, you can sign up here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch from Monday to Friday are for 1 person, while dinners and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two evenings or dinner the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals according to the plan.
MONDAY (5/30)
B: Avocado Sunny Egg Toast
L: Spicy canned salmon and rice bowls
D: Easy Inside Out Turkey Cheeseburgers and Tomato Pasta Salad
Total Calories: 1052*
TUESDAY (31.05)
B: PB&J Protein Smoothie Bowl
L: Spicy canned salmon and rice bowls
D: Cuban picadillo with ¾ cup brown rice and instant kale (recipe x 2)
Total calories: 1116*
WEDNESDAY (6/1)
B: Avocado Sunny Egg Toast
L: LEFT Cuban Picadillo with 2 cups LEFT Quick Kale
D: Baked Parmesan Chicken, 1 cup Whole Grain Spaghetti** and Roasted Asparagus (recipe x 2)
Total calories: 1063*
THURSDAY (6/2)
B: PB&J Protein Smoothie Bowl
L: LEFT Cuban Picadillo with 2 cups LEFT Quick Kale
D: LEFT Parmesan baked chicken over 1 cup LEFT whole grain spaghetti and LEFT fried
Asparagus
Total Calories: 1102*
FRIDAY (6/3)
B: Avocado Sunny Egg Toast
L: Chicken sandwich with lettuce and 1 oz baked potato chips.
D: Blackened shrimp and grits
Total Calories: 975*
SATURDAY (6/4)
B: Easy bagel recipe** with 2 tablespoons whipped cream cheese, 2 oz smoked salmon and 4 red onion rings.
L: Pasta Salad with Arugula, Chickpeas and Dried Tomatoes
D: DINNER
Total calories: 585*
SUNDAY (6/5)
B: Tex-Mex Migas
L: Pepperoni pizza bites with 8 small carrots
D: Flank steak marinated in soy marinade with Asian chopped lettuce and sesame-soy dressing
Total calories: 1150*
*This is just a guideline, women should consume about 1500 calories per day. Here is a useful calculator for estimating
your calorie needs. I have left plenty of wiggle room for you to add more items such as coffee, drinks, fruits,
appetizers, dessert, wine, etc.
** Cook an extra 4 cups of spaghetti for leftovers on Thursday.
# Double dough recipe for Sunday lunch.
*Google Document
Shopping list
Produce
- 1 medium lime
- 1 medium lemon
- 1 small head of garlic
- 1 (2-inch) piece of fresh ginger
- 2 small (5 oz) Hass avocados
- 1 small jalapeno pepper
- 3 medium red bell peppers
- 1 medium yellow bell pepper
- 2 pounds asparagus
- 2 Persian cucumbers (or 1 small English)
- 1 small package of snow peas (when buying from wholesale stores, you will need 1 cup)
- 1 medium pack of young carrots
- 2 small carrots (or 1 small package grated)
- 2 medium green onion bunches
- 1 small head of cilantro
- 1 medium iceberg lettuce
- 1 small head of romaine lettuce
- ½ small purple cabbage (or 1 small bag, pre-cut)
- 1 small white cabbage (or 1 small bag, pre-cut)
- 1 (5 oz) sachet/baby arugula clamshell
- 6 medium ripe tomatoes
- 2 small red onions
- 1 large yellow onion
Meat, poultry and fish
- 1 lb 93% lean ground turkey
- 1 ½ pounds 93% lean ground beef
- 2 pounds (4) boneless and skinless chicken breasts
- 2 pounds steak
- 1 pound shrimp, peeled and peeled
- 1 small package of bacon, cut in the middle
- 3 oz (6 slices) organic chicken or turkey breast
- 1 small pack of turkey pepperoni
- 1 package (8 oz) smoked salmon (lox)
Cereals*
- 1 small pack of corn tortillas
- 1 small package unbleached all-purpose or white whole grain flour
- 1 package (16 ounces) whole grain spaghetti
- 1 (16 ounce) pack of penne or rotini pasta
- 1 (16 oz) pack of elbow paste
- 1 small package whole grain or white seasoned breadcrumbs
- 1 small package dry brown rice (or 4 ½ cups pre-cooked)
- 1 small pack of instant cereal (not instant)
- 1 small loaf sliced whole grain bread
- 1 package whole grain hamburger buns (such as Martin’s) per 100 calories
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- food spray
- Olive oil spray (or use Misto oil spray)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- Sriracha sauce
- Ketchup (optional, for turkey cheeseburgers)
- Yellow mustard (optional, for turkey cheeseburgers)
- Furikake (toast seaweed and sesame seeds in salmon bowls if desired)
- white vinegar
- Apple vinegar
- Balsamic vinegar
- rice vinegar
- garlic powder
- oregano
- Caraway
- Bay leaf
- paprika
- Cayenne pepper
- Thyme
- Optional bagel toppings: e.g. all bagel seasonings, poppy seeds, dried garlic flakes, dried onion flakes.
- Crushed red pepper flakes
- Honey
- Sesame oil
- Regular soy sauce or reduced sodium soy sauce*
- sesame seeds
Dairy products and other Refrigerated goods
- 1 18 large eggs
- 1 bag (8 ounces) shredded semi-skimmed or fat-free mozzarella cheese/
- 1 small package of reduced-fat 2% American or cheddar cheese, chopped
- 1 small block of sharp cheddar cheese
- 1 small slice fresh parmesan cheese
- 1 small pack of queso fresco
- 1 small can of whipped cream cheese
- 1 container (16 oz) fat-free plain Greek yogurt (I like Stonyfield or Fage)
- 1 small box of butter
- 1 (12 oz) container of skimmed milk
- 1 container (8 oz) almond, oat, soy, or other non-dairy milk (larger skim milk available and less than ½ cup in smoothie bowls if desired)
Canned food and cans
- 1 jar of marinara sauce
- 1 small jar of sun-dried tomatoes
- 1 (15 oz) can of chickpeas
- 2 (5 oz) cans of wild pink or red skinless salmon
- 1 (8 oz) can of tomato sauce
- 1 (2.5 oz) can chopped black olives
- 1 small can of pitted green olives, alcaparrado or capers
- 1 small tin chopped pickles (optional, for turkey cheeseburgers)
- 1 small can of peanut butter
- 1 (32 oz) box of low-sodium chicken broth
frozen
- 1 medium pack of blueberries
- 1 medium bag of strawberries
- 1 medium pack of in-shell edamame
Miscellaneous Haberdashery
- Baking powder
- 1 bag (1 oz) baked potato chips
- Vanilla protein powder
- Chia seeds (optional for smoothie bowls)
Non-grocery goods
*Gluten-free available upon request