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

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A free 7 day flexible weight loss meal plan that includes breakfast, lunch and dinner ideas and a grocery list. All recipes include macros and Weight Watchers points.

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

Depending on where you are, sweet strawberry is in season! In most states, the berries ripen between April and June. When choosing the best berry, look for a bright red color, natural shine, and green berries. For some easy strawberry recipes, try this Easy Strawberry Yogurt Whipped Cream or 3-Ingredient Strawberry Romanoff. Are you looking for something more unusual? Check out my No-Bake Strawberry Cream Crepe Cake and/or this Strawberry Cheesecake Dip – perfect for entertaining!

As food prices skyrocket, many of us need to adjust, scale back, and/or get more creative with our meals. One of the absolute BEST ways to stay on budget and maintain healthy eating habits is with a MEAL PLAN. You can get more great-value 5-day meal plans by subscribing to Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

The ultimate meal planner from Skinnytaste

Get Skinnytaste’s Ultimate Meal Planner! The spiral-bound 52-week meal planner features weekly meal planning grids that you can tear out and stick on your fridge when needed, 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 made a space for that as well. I hope you will love it as much as I do!

The ultimate meal planner from Skinnytaste

Buy the Skinnytaste Meal Planner here:

A note on WW Points

If you follow Weight Watchers, all of the recipes here have been updated to reflect the new requirements weight watchers program, with dots appearing under the recipe title. The WW button The recipe card will take you to the Weight Watchers website where you can see the recipe builder that is used to calculate these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index will also be updated!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible, healthy 7-day meal plans with you (you can see my past meal plans here) as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap recipes for meals you prefer, you can search the index for recipes by courses. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight, etc.

Plus, there’s a concise, organized grocery list that makes grocery shopping a lot easier and less stressful. Save money and time. You’ll eat out less often, waste less food and have everything you need to stay on track, at your fingertips.

Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you want to be on the email list, you can sign up here so you don’t miss a meal plan!

meal plan:

Breakfast and lunch Monday through Friday are for one person, while dinner and all meals on Saturday and Sunday are for a family of four. Some recipes leave enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (15.05.)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken cutlet and caprese salad
D: Stir-fry tofu with vegetables over ¾ cup brown rice

Total Calories: 1,225*

TUESDAY (05/16)
B: Tropical Chia Pudding Breakfast Bowl
L: Chicken cutlet and caprese salad
GB: Barbacoa beef with 2 corn tortillas, corn salsa with lime and 2 ounces avocado

Total Calories: 1,182*

WEDNESDAY (17.05.)
B: English muffin breakfast sandwich (½ recipe) with an orange
L: Chicken cutlet and caprese salad
D: LEFT Barbacoa beef and air fryer sweet potatoes (recipe x 2) with 2 tablespoons light sour cream

Total Calories: 1,098*

THURSDAY (18.05.)
B: English muffin breakfast sandwich (½ recipe) with an orange
L: Chicken cutlet and caprese salad
D: Naked Greek feta zucchini turkey burgers with lemon asparagus couscous salad with tomatoes

Total Calories: 1,157*

FRIDAY (05/19)
B: Peanut butter and jelly smoothie with ½ cup non-fat plain Greek yogurt
L: LEFTOVER Naked Greek Feta Zucchini Turkey Burgers with Lemon Asparagus Couscous Salad with Tomatoes
D: Blackened salmon with mango salsa and avocado quinoa salad
Total Calories: 1,123*

SATURDAY (05/20)
B: Bacon and Spinach Breakfast Casserole with Gruyere Cheese and 1 cup mixed berries
L: Tuna Pasta Salad without Mayo (Recipe x 2)
D: Dinner out

Total Calories: 632*

SUNDAY (21.05.)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese and an Orange
L: Pastrami Reuben Egg Rolls
GB: Yoghurt marinated chicken with homemade rice pilaf with ½ cup cucumber slices

Total Calories: 1,107*

*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator for estimating your calorie needs. I left you plenty of leeway to add other foods like coffee, beverages, fruits, snacks, desserts, wine, etc.

*Google Doc

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