Free 7-day, flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and weightlifter observer points.
Free 7-day healthy meal plan (June 9-15)
Welcome to this week’s dining plan! Whether you want to eat healthier, support your family without stress, or just want to eat In fact Taste well, you are in the right place. With Father’s Day on my way, I have some of my favorite healthy barbecue recipes – perfectly grilling and celebrating the outdoors. Need more inspiration? Don’t miss my summer dinner ideas!
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) A lot of swinging room for you Add more foodcoffee, drinks, fruits, snacks, desserts, wines, etc. Or swap the recipe for your favorite meal, you can search for recipes in the index. Depending on your goal, you should aim for at least 1500 calories* per day. There is no size for everyone, it will depend on your goals, age, weight, etc.
There is also an accurate, organized grocery list that will make grocery shopping easier and much less stressful. Save your money and time. You will eat less, waste less food, and you will have everything you need to help you stay on track.
Finally, if you join my Skinnytaste Facebook community on Facebook, everyone shares photos of the recipes they are making, you can join here. I love all the ideas that everyone shares! If you want to get into the email list, you can subscribe here so you will never miss a meal plan!
The Ultimate Skinnytaste Dining Planner
Get the Skinnytaste Ultimate Dining Planner! The 52-week spiral meal plan has a weekly meal planning grid every week, you can tear off and place it on the refrigerator if needed, a 12-week meal plan, 30 (15 new) recipes, and a torn grocery store list. I like to start my week with gratitude, affirmation and intention, so I also provide a space for that. Hope you love it as much as I do!
Buy Skinnytaste diners here:
As grocery prices soar, many of us have to adjust, shrink and/or gain more creativity on our meals. One of the absolute best ways to stay budgeted and maintain healthy eating habits is meal planning. You can get more 5-day budget-friendly meal plans by signing up for Resish+ (get a 14-day free trial here!)
Meal plan:
Breakfast and lunch from Monday to Friday are intended to serve 1, while dinner and all meals on Saturday and Sunday are intended to serve a family of 4. Some recipes have enough leftovers for lunch the next day or the next day. The grocery list is comprehensive and includes everything you need to make all the meals in your plan.
Monday (6/9)
B: Sausage, egg bites and peaches
L: Heart-fried Palm Peanut Noodles
D: Balsamic grilled vegetables and white bean pasta and arugula salad
Total calories: 1,229*
Tuesday (6/10)
B: Sausage, egg bites and peaches
L: Leftover balsamic roasted vegetables and white bean pasta
D: Turkish frying pan, zucchini, corn, black beans and tomatoes and instant pot cilantro lemon rice
Total calories: 1,279*
Wednesday (6/11)
B: Sausage egg bites and 1 cup of cherry
L: Leftover balsamic roasted vegetables and white bean pasta
D: Roasted Sesame Chicken and Fried Brown Rice (Recipe x 2)
Total calories: 1,156*
Thursday (6/12)
B: Sausage egg bites and 1 cup of cherry
L: Tuna OK salad
D: The remaining pot of sesame chicken and fried brown rice
Total calories: 1,280*
Friday (6/13)
B: Greek yogurt and berries nuts and honey
L: Tuna OK salad
D: Grilled salmon bruce cheta with avocado and spring asparagus risotto
Total calories: 1,250*
Saturday (6/14)
B: Yogurt board pancakes with 1 tablespoon maple syrup and ½ banana (sliced) mixed berries
L: Corn flakes with turkey and cheese
D: Dinner
Total calories: 701*
Sunday (6/15)
B: Leftover yogurt sliced pancakes with 1 tablespoon maple syrup and ½ banana (sliced) mixed berries
L: 1 slice of sour bread and 1 cup thinly sliced cucumbers with air fried egg salad
D: Grilled balsamic steak, tomatoes and arugula, red potato salad and corn on the cob
Total calories: 1,062*
*This is just a guide, and women should be at a rate of about 1,500 calories per day. This is a useful calculator to estimate your calorie needs. I leave a lot of swing space for you to add more food like coffee, drinks, fruits, snacks, desserts, wines, etc.
*Google Doc
Shopping list
Production
- 2 middle peaches
- ¾ pound cherry
- 1 (6 oz) container fresh berries (your choice)
- 4 medium bananas
- 1 small plus 1 large lemon
- 1 medium lime
- 2 medium-sized garlic
- 1 medium onion
- 1 (4 inches) fresh ginger
- 2 medium jalapeno peppers
- 1 medium-sized red bell pepper
- 1 medium green pepper
- 2 small (5 oz) Haas avocado
- 10 Persian (mini) cucumber (or 2 large English)
- 3 zucchini
- 1 medium yellow pumpkin
- ½ pound sliced mushroom
- ½ pound broccoli flower
- 1 (¾ lb) a bunch of thin asparagus
- 4 ears in corn
- 1½ pounds baby red potatoes
- 2 large bunches of onions (you need about 20)
- 1 large bouquet of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (5 oz) flip/pack of baby spinach
- 1 (1 lb) cape/pack of baby arugula
- 1 (1 lb) container of cherry or grape tomato
- 2 medium plus 1 large vine ripe tomato
- 1 container pico de gallo (or make your own ingredients)
- 2 medium-sized red onions
- 1 small plus 1 medium yellow onion
Meat, poultry and fish
- ½ pound sushi-grade tuna (buy frozen or more Thursdays to preserve freshness)
- 1½ pounds (4) wild salmon slices
- ½ lb 99% lean earth turkey breast
- 1 lb 93% lean earth turkey
- 2 lbs boneless, skinless thighs or breasts
- 1½ pound steak
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive Oil Spray (or get Misto Oil Mister)
- Kosher salt (I like diamond crystals)
- Pepper (or fresh pepper)
- Honey
- Vanilla extract
- Maple Syrup
- sesame oil
- Reduce sodium soy sauce**
- Sriracha sauce
- Sesame seeds
- Mustard sauce
- Rice wine vinegar
- furikake (such as Eden shake)
- Cumin
- Garlic powder
- Regularly or reduce fatty mayonnaise
- chili
- Balsamic vinegar
- Dijon Mustard
- Italian seasoning
- Crushed red pepper flakes (optional for grilled vegetable pasta)
- Red wine vinegar
Dairy and miscellaneous. Refrigerated items
- 1 (12 oz) packaged soy sausage
- 1 beat plus 1 18 packs of large eggs
- 1 small box of unsalted butter
- 1 (8 oz) bag chopped fat-reducing mexican cream cheese mixture
- 1 (8 oz) bag chopped mexican cheese mixture
- 1 (16 oz) container low fat cheese
- 1 (6 oz) container non-fat regular Greek yogurt
- 1 (16 oz) non-fat plain yogurt
- 1 small container of shallow sour cream
- 1 (8 ounces) container of milk of your choice
- 1 small wedge fresh parmesan
cereals*
- 1 small package of unbleached all-purpose flour
- 1 small package of white whole wheat flour
- 1 small package of baked corn tortilla slices
- 1 small sour bread
- 1 package (I like Delallo)
- 1 pack of Arborio Rice
- 1 small package of dry long cereal white Rie
- 1 small package of dried rice (or 6 cups precooked)
Canned and jarred
- 1 small jar of peanuts or almond butter
- 1 small jar of pesto sauce (or make your own ingredients)
- 1 can or fat-free spicy black bean dipping sauce (such as Desert Pepper Trading Company)
- 1 (15 oz) OK
- 1 (15 oz) can be black beans
- 1 (4 oz) can or (4.5 oz) tube tomato sauce
- 1 small jar of pickled jalapeno
- 1 (15 oz) can be added with 1 (32 oz) carton low-sodium chicken or vegetable soup
freezing
- 1 medium bag of mixed berries
- 1 small bag case
- 1 small bag of corn kernels
- 1 small package of cauliflower rice
- 1 small package of peas and carrots
Miscellaneous. Dry goods
- 1 small package of walnuts and a half (if you buy from a bulk bin you need 1 tablespoon)
- 1 small package of sugar
- baking powder
- baking soda
- Corn starch
- 1 (12 oz) Package Palmini (Palm Heart) Luguini
- 1 single bottle of dry white wine
*You can buy gluten for free if you want
