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 (June 3-9)
I love salads! Whether it is a simple side salad like this Arugula Salad, a BBQ side like my homemade coleslaw recipe, or one that is a full meal with protein like my Salmon Caesar Salad, or Italian Sub Salad, you are sure to find one here to tickle your taste buds! With summer produce coming, be sure to try my creamy cucumber salad and grilled corn salad, perfect for those summer parties! Check out my new salad in this weeks 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 Happening Right Now
Check out my 5 favorite deals and sales happening this weekend. And check out my picks for Father’s Day 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 (6/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D:20-Minute Veggie Lo Mein
Total Calories: 1,022*
TUESDAY (6/4)
B: Tropical Chia Pudding Breakfast Bowl
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D:Barbacoa Beef tacos with 2 corn tortillas, Corn Salsa (recipe x 2) and Quick Black Beans (recipe x 2)
Total Calories: 1,128*
WEDNESDAY (6/5)
B: Feta Eggs with Zucchini
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D:LEFTOVER Barbacoa Beef tacos with 2 corn tortillas, Corn Salsa and Quick Black Beans
Total Calories: 1,107*
THURSDAY (6/6)
B: Feta Eggs with Zucchini
L: Air Fryer Chicken Breast with Salad with Berries and Pecans
D:One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,028*
FRIDAY (6/7)
B: Air Fryer Breakfast Banana Split
L: Spiralized Greek Cucumber Salad with ½ whole wheat pita and ¼ cup hummus
D:Skillet Cajun Spiced Fish with Tomatoes with ¾ cup white rice**
Total Calories: 1,097*
SATURDAY (6/8)
B: Gallo Pinto with 1 fried egg, 1 ounce avocado and ½ tomato (sliced)
L: BLT with Avocado (recipe x 4) with 1 cup strawberries
D:DINNER OUT
Total Calories: 729*
SUNDAY (6/9)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2) with 2 tablespoons sliced almonds
L: Classic Egg Salad in a whole wheat pita with 1 cup cherries
D:The Best Grilled Chicken Breast with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,355*
*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 3 cups rice for breakfast Saturday.
*Google doc
Shopping list
Produce
- 1 medium kiwi
- 1 small mango
- 2 small PLUS 1 medium bananas
- 1 (6-ounce) package blackberries
- 1 (6-ounce) package raspberries
- 1 (1-pound) package strawberries
- 1 ¼ pounds cherries
- 3 medium limes
- 1 medium lemon
- 2 small (5-ounce) Hass avocados
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 2 small jalapenos
- 1 small PLUS 2 medium PLUS 1 large red bell peppers
- 1 medium green bell pepper
- 1 medium yellow bell pepper
- 2 large cubanelle peppers
- 2 large zucchini
- 1 (3.5-ounce) package shiitake mushrooms
- 6 ears of corn
- 1 medium English cucumber
- 2 medium carrots (or 1 small bag pre-shredded)
- 1 small bunch scallions
- 1 small package snow peas (if buying in bulk, you need 1 cup)
- ¾ pound broccoli florets
- 1 small PLUS 1 large bunch fresh cilantro
- 1 medium bunch culantro (optional, for sofrito, if you can find it)
- 1 small bunch/container fresh oregano (can use ¼ teaspoon dry on Cucumber Salad, if desired)
- 1 small bunch/container fresh basil
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag mixed baby greens or arugula
- 1 small head Romaine lettuce
- 6 small PLUS 6 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 large red onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 3 pounds beef eye of round or bottom round roast
- 1 ½ pounds (4) boneless, skinless chicken breasts
- 2 pounds (8) thinly sliced boneless, skinless chicken breast cutlets
- 14 ounces mild Italian chicken sausage
- 1 package center-cut bacon
- 1 ½ pounds (4) white fish fillets (such as flounder, fluke or tilapia)
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)
- Garlic powder
- Onion powder
- Dried parsley
- Smoked paprika
- Paprika
- Cayenne pepper
- Champagne vinegar
- Dried basil
- Reduced sodium soy sauce*
- Honey
- Toasted sesame oil
- Sriracha sauce
- Cumin
- Oregano
- Ground cloves
- Bay leaves
- Sazon
- Crushed red pepper flakes
- Pure maple syrup
- Ground cinnamon
- Salsa Lizano
- Ground ginger
- Mayonnaise
- Italian seasoning
- Red wine vinegar
- Cajun seasoning
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 package (block) feta cheese
- 1 quart unsweetened vanilla almond milk
- 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small wedge fresh Parmesan cheese
- 1 small package hummus (any variety)
Grains*
- 1 (16-ounce) package orzo pasta
- 1 (16-ounce) package whole wheat spaghetti
- 1 package whole wheat pita bread
- 1 loaf sliced whole grain bread
- 1 small package dry white rice
- 1 medium package corn tortillas (you need 16)
Canned and Jarred
- 1 small jar/can chipotle peppers in adobo
- 1 (4-ounce) can tomato paste
- 4 (15-ounce) cans black beans
- 1 small jar peanut or almond butter
- 1 small jar kalamata olives
- 1 (32-ounce) carton low sodium chicken broth
Frozen
- 1 small bag corn kernels
- 1 small bag strawberries
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package pecan halves (if buying from bulk bin, you need about ½ cup)
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
- 1 small package sliced almonds (if buying from bulk bin, you need ½ cup)
- Monk fruit, stevia or your favorite sweetener (can use 1 tablespoon maple syrup or honey in Chia Pudding, if desired)
- 1 package chicken bouillon or Better than Bouillon
- Colored sprinkles (optional, for Breakfast Banana Split)
*You can buy gluten free, if desired
