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Dec 04, 2023

Free 7 Day Healthy Meal Plan (May 29

A free 7-day, flexible weight loss meal plan including breakfast, lunch and

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.

As we fire up the grill this weekend, let's not forget the perfect side dish! Try my Easy Grilled Potatoes or Mexican Grilled Corn Salad and don't forget these hot dog onions– a must if you are grilling hot dogs! End it with something red, white and blue like these easy Red White and Blue Fruit Skewers with Cheesecake Yogurt Dip. Don't forget to take a moment to acknowledge and remember those who gave the ultimate sacrifice for our freedom, we are forever grateful.

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!)

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!

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!

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!

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 (5/29)B: Crustless Quiche Lorraine with 1 cup mixed berriesL: Portobello Burger with Mozzarella and Pesto Mayo with Grilled Vegetable Orzo Pasta Salad and Watermelon Caprese SaladD: Soy Marinated Flank Steak with Perfectly Grilled Zucchini and Asian Cabbage Mango Slaw

Total Calories: 1,294*

TUESDAY (5/30)B: LEFTOVER Crustless Quiche Lorraine with an orangeL: 5-Ingredient Salmon Salad on sourdough toast with an appleD: Tofu Tacos with Potatoes and Jalapenos with Quick Black Beans RecipeTotal Calories: 1,175*

WEDNESDAY (5/31)B: LEFTOVER Crustless Quiche Lorraine with an orangeL: 5-Ingredient Salmon Salad on sourdough toast with an appleD: Filipino Adobo Chicken with ¾ cup white rice and ½ cup sliced cucumbersTotal Calories: 933*

THURSDAY (6/1)B: Protein PB & J Smoothie BowlL: 5-Ingredient Salmon Salad on sourdough toast with an appleD: Orecchiette Pasta with Chicken Sausage and Broccoli with a green salad**Total Calories: 1,111*

FRIDAY (6/2)B: Protein PB & J Smoothie BowlL: LEFTOVER Orecchiette Pasta with Chicken Sausage and BroccoliD: Shrimp Fajita Bowls

Total Calories: 1,119*

SATURDAY (6/3)B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ a banana (sliced)L: ¾ cup Classic Chicken Salad over 2 cups mixed greensD: DINNER OUT

Total Calories: 546*

SUNDAY (6/4)B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ a banana (sliced)L: Greek Turkey Burgers with Creamy Cucumber SaladD: Air Fryer Steak with Buttermilk Mashed Potatoes with Chives and Roasted Asparagus

Total Calories: 1,036*

*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.**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.

*Google doc

Shopping List

Produce

Meat, Poultry and Fish

Grains*

Condiments and Spices

Dairy & Misc. Refrigerated Items

Canned and Jarred

Frozen

Misc. Dry Goods

*You can buy gluten free, if desired