7 Day Healthy Eating Plan (May 30 – June 5)

published May 27, 2022 on Gina

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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

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

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

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