Free 7 Day Healthy Meal Plan (May 15-21)

Healthy Food
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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.

7 Day Healthy Meal Plan (May 15-21)

Depending where you are, the sweet strawberry is coming into season! Most states see their berries ripen between April and June. When choosing the best berry- look for a bright red color, natural shine and green caps. For some easy strawberry recipes try this simple Strawberries and Yogurt Whipped Cream or 3-Ingredient Strawberries Romanoff. Looking for something on the fancier side? Check out my No-Bake Strawberries and Cream Crepe Cake and or this Strawberry Cheesecake Dip– perfect for entertaining!

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!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate 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 in 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!

Skinnytaste Ultimate Meal Planner

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 them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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, desserts, wine, etc. or swap out recipes for the 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!

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 the meals on the plan.

MONDAY (5/15)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Cutlet Caprese Salad
D: Tofu Stir Fry with Vegetables over ¾ cup brown rice

Total Calories: 1,225*

TUESDAY (5/16)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken Cutlet Caprese Salad
D: Barbacoa Beef with 2 corn tortillas, Corn Salsa with Lime and 2 ounces avocado

Total Calories: 1,182*

WEDNESDAY (5/17)
B: English Muffin Breakfast Sandwich (½ recipe) with an orange
L: Chicken Cutlet Caprese Salad
D: LEFTOVER Barbacoa Beef and Air Fryer Sweet Potatoes (recipe x 2) with 2 tablespoons light sour cream

Total Calories: 1,098*

THURSDAY (5/18)
B: English Muffin Breakfast Sandwich (½ recipe) with an orange
L: Chicken Cutlet Caprese Salad
D: Naked Greek Feta-Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes

Total Calories: 1,157*

FRIDAY (5/19)
B: Peanut Butter and Jelly Smoothie with ½ cup nonfat plain Greek yogurt
L: LEFTOVER Naked Greek Feta-Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes
D: Blackened Salmon with Mango Salsa with Avocado Quinoa Salad
Total Calories: 1,123*

SATURDAY (5/20)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup mixed berries
L: Mayo-less Tuna Pasta Salad (recipe x 2)
D: DINNER OUT

Total Calories: 632*

SUNDAY (5/21)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese with an orange
L: Pastrami Reuben Egg Rolls
D: Yogurt-Marinated Chicken with Homemade Rice Pilaf with ½ cup sliced ​​cucumbers

Total Calories: 1,107*

*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, desserts, wine, etc.

*Google doc