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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 6-12)
To all mothers- biological, adoptive, stepmoms, foster moms, and every maternal figure: thank you. Your love, sacrifice, and unwavering support shape lives and create the foundation for families to thrive. Your nurturing spirit, whether through birth or choice, is a beacon of strength and compassion. On this day and every day, we honor and celebrate you Happy Mother’s Day!
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 Sales Right Now
Check out my 5 favorite deals and sales happening this weekend, and shop my Mother’s Day Gift Guide for last minute gifts:
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 (5/6)
B: Tropical Chia Pudding Breakfast Bowl
L: Open Faced Tuna Sandwich with Avocado with 1 cup cherries
D: Green Curry Noodles with Quick Cabbage Slaw
Total Calories: 1,073*
TUESDAY (5/7)
B: Tropical Chia Pudding Breakfast Bowl
L: Open Faced Tuna Sandwich with Avocado with 1 cup cherries
D:Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes
Total Calories: 1,052*
WEDNESDAY (5/8)
B: Greek Yogurt with Berries, Nuts and Honey
L: Open Faced Tuna Sandwich with Avocado with 1 cup cherries
D: Carne en Bistec with ¾ cup white rice* and Roasted Broccoli and Cauliflower
Total Calories: 1,089*
THURSDAY (5/9)
B: High-Protein Enchilada Scrambled Eggs
L: LEFTOVER Carne en Bistec with ¾ cup white rice and ½ red bell pepper (sliced)
D: Mediterranean Meatball Bowls
Total Calories: 1,092*
FRIDAY (5/10)
B: High-Protein Enchilada Scrambled Eggs
L: LEFTOVER Carne en Bistec with ¾ cup white rice and ½ red bell pepper (sliced)
D: Shrimp Scampi with Broccoli Orzo with Parmesan Asparagus Fries
Total Calories: 1,018*
SATURDAY (5/11)
B: High-Protein Enchilada Scrambled Eggs
L: Pastrami Reuben Egg Rolls with 8 baby carrots
D: DINNER OUT
Total Calories: 692*
SUNDAY (5/12)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup mixed berries
L: Whipped Ricotta Toast with Roasted Tomatoes and Mixed Baby Greens and Arugula with Black Berries and Pecans
D: Arroz con Pollo with Sauteed Baby Zucchini
Total Calories: 1,242*
*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 1 ½ cups rice for lunch Thurs/Fri.
Shopping list
Produce
- 1 medium kiwi
- 1 small mango
- 1 pound cherries
- 2 medium bananas
- 2 (6-ounce) packages blackberries
- 1 (6-ounce) package raspberries
- 1 dry pint blueberries
- 1 (12-ounce) package strawberries
- 2 medium limes
- 3 medium lemons
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 2 medium shallots
- 1 medium PLUS 1 large red bell pepper
- 1 ½ pounds broccoli florets
- ¾ pound cauliflower florets
- 1 large English cucumber
- 1 (12-ounce) package baby zucchini
- ¾ pound baby bok choy
- 1 small package alfalfa or broccoli sprouts
- 1 pound asparagus
- 1 small bunch celery
- 1 ½ pounds (4 medium) sweet potatoes
- 1 large package baby carrots
- 2 large bunches scallions
- 1 large package/bunch fresh basil
- 1 small package/bunch fresh dill
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell mixed baby greens
- 1 small head romaine lettuce
- ½ small head white cabbage (or 1 small bag pre-shredded)
- 5 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 pound boneless, skinless chicken breasts
- 8 boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey
- 1 ½ pounds sirloin tip steak
- 1 pound peeled and deveined jumbo shrimp
- 1 package center-cut bacon
- 6 ounces sliced deli pastrami
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- Red wine vinegar
- Fish sauce
- Apple cider vinegar
- Garlic powder
- Cumin
- Mexican hot chili powder
- Honey
- Adobo seasoning
- Crushed red pepper flakes
- Ground cinnamon
- Vanilla extract
- Ketchup
- Worcestershire sauce
- Hot sauce (such as Frank’s RedHot)
- Onion powder
- Oregano
- Champagne vinegar
- White vinegar
- Sazon
Dairy & Misc. Refrigerated Items
- 1 package egg roll wrappers
- 1 (16-ounce) package firm tofu
- 1 small jar/package sauerkraut
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container tzatziki (optional, for Meatball Bowls. Can use Greek yogurt, if desired)
- 1 small container light sour cream
- 1 small box unsalted butter
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block Gruyère cheese
- 1 small block reduced fat Swiss cheese
- 1 medium wedge fresh Parmesan cheese
- 1 (15-ounce) part-skim ricotta cheese
- 1 (8-ounce) container unsweetened vanilla almond milk
- 1 (8-ounce) container nonfat milk
Grains
- 1 small loaf sliced multi-grain bread
- 1 (8-ounce) French baguette
- 1 package seasoned panko breadcrumbs
- 1 package unseasoned panko breadcrumbs
- 1 package seasoned breadcrumbs (can sub 2 ½ tablespoons seasoned panko, if desired)
- 1 medium package long grain white rice
- 1 small package dry pearl Israeli couscous
- 1 package orzo pasta
- 1 package flat rice noodles
- 1 small package old fashioned or quick oats
- 1 small package unbleached all-purpose flour
Canned and Jarred
- 1 (5-ounce) can albacore or chunk light tuna in water
- 1 jar/package Thai green curry paste (such as Thai Kitchen)
- 1 small can/jar chipotle chilis in adobo sauce
- 1 (13.5-ounce) can light coconut milk
- 1 (32-ounce) carton reduced sodium chicken or vegetable broth
- 1 (28-ounce) can tomato sauce
- 1 small jar peanut butter
- 1 small jar horseradish
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- Monk fruit sweetener, stevia or your favorite sweetener (can use honey in Chia Pudding, if desired)
- 1 small package dried shredded unsweetened coconut (if buying from bulk bin, you need 2 tablespoons)
- 1 small package light brown sugar
- 1 small package walnut halves (if buying from bulk bin, you need 1 tablespoon)
- 1 small package pecan halves (if buying from bulk bin, you need about ½ cup)
- 1 small package vanilla protein powder (I like Orgain)
- 1 package sugar free chocolate chips
- 1 package chicken bouillon cubes
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