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 (April 28-May 4)
I absolutely love the vibrant veggies from this week’s dining plan – the shrub is certainly its mark! Early May brings a wealth of seasonal vegetables such as asparagus, kale, spinach and radish. The first sign of the season is so exciting. What is your favorite spring vegetables and what is your favorite vegetable growing?
A sentence about the new WW point plan
For all my WW friends, WW has added new 0 orders of food (Yay for Oatmeal!), but I need to spend some time updating the recipe. The good news is that every recipe on my website is linked to the WW recipe builder (only via phone), so it will automatically give you new points. I will start updating these points, but if you are on my site and view new points, commenting on this recipe would be a huge help so I can update it quickly!
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 (4/28)
B: Spinach feta with mango
l: Anti-Pasto salad and whole grain rolls, served with 2 teaspoons butter
D: Balsamic roasted vegetables and white bean pasta
Total calories: 1,087*
Tuesday (4/29)
B: Spinach feta with mango
L: Leftover balsamic roasted vegetables and white bean pasta
D: With 1 ounce of avocado, 1 tablespoon light sour cream and 12 tortillas
Total calories: 1,116*
Wednesday (4/30)
B: Spinach feta with 1 cup mixed berries
l: The remaining chicken pozole verde, served with 1 ounce of avocado, 1 tablespoon of light sour cream and 12 tortillas
D: Turkish burger with fried fries (recipe x 2)
Total calories: 1,240*
Thursday (5/1)
B: Spinach feta with 1 cup mixed berries
l: The remaining chicken pozole verde, served with 1 ounce of avocado, 1 tablespoon of light sour cream and 12 tortillas
D: Carne en Bistec
Total calories: 1,125*
Friday (5/2)
B: Greek yogurt with berries, nuts and honey
l: The rest of Carne en Bistec
D: Cioppino with sour bread, kale and Brussels sprout salad **
Total calories: 1,209*
Saturday (5/3)
B: Relaxed Bagel #2 tablespoons light cream cheese, 2 oz LOX and 4 cups red onion rings with 1 cup pineapple
L: Perfect air-fried shrimp, leftover kale and Brussels sprout salad
D: Dinner
Total calories: 700*
Sunday (5/4)
B: Green smoothie bowl (recipe x 4)
L: Pepperoni Pizza Bites and 8 Baby Carrots
D: Southwest Chicken Frying Pan Instant Pot Coriander Lime Rice
Total calories: 1,215*
*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.
**Eat ½ salad (side dress) for lunch on Saturday.
#Double Bagel Dough Recipe Sunday Lunch.
*Google Doc
Shopping list
Production
- 2 medium plus 1 large mango
- 1 big pineapple
- 4 medium bananas
- 1 (12 oz) container of strawberries
- 3 (6 oz) container berries (your choice)
- 1 large (7 oz) Haas avocado
- 2 small plus 1 medium lime
- 1 medium lemon
- 2 small garlic
- 1 small cucumber
- 1 medium plus 1 big red bell chili
- 1 medium poblano pepper
- 3 zucchini
- 1 medium yellow pumpkin
- ½ pound all chrimini mushrooms
- ½ pound thinly sliced white mushrooms
- 1½ pounds (4 medium) sweet potatoes
- 1 large broccoli flower
- ¾ pound tomato
- 1½ pounds of fresh green beans
- ½ pound of Brussels sprouts
- 1 medium-sized packaging baby carrot
- 1 cumin bulb
- 1 small batch
- 1 large bouquet of fresh coriander
- 1 (5 oz) cape/pack of baby kale
- 1 (1 lb) puppy/bag baby spinach
- 1 small head dish lettuce
- 1 (1 lb) container of cherry or grape tomato
- 2 kinds of tomatoes with vine powder (plus 2) [optional] For Turkish burgers, if needed)
- 1 small plus 2 medium red onions
- 4 medium yellow onions
Meat, poultry and fish
- 1 (8 oz) Wrapped LOX (smoked salmon)
- 1 pack of turkey pepperoni
- 1 small package cut into thin slices
- 2 lbs peeled and remove giant shrimp
- 12 small clams
- ½ pound of mussels
- ¾ lbs (2) halibut or other white fish slices
- 1 lb 93% lean earth turkey
- 3 pounds boneless, skinless chicken thighs
- 1½ pound beef lo tip 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)
- Fine sea salt
- Pepper (or fresh pepper)
- Honey
- Optional Bagel Toppings: All Bagel Seasonings, Sesame Seeds, Poppy Seeds, Garlic Slices
- Red wine vinegar
- Garlic powder
- chili
- Smoked paprika
- coriander
- Crushed red pepper slices
- Balsamic vinegar
- Dijon Mustard
- Italian seasoning
- Bay Leaf
- Cumin
- Dried onion slices
- Tomato sauce
- mustard
- Worcestershire sauce
- Apple cider vinegar
- Pure maple syrup
- Chili powder
- chili
- Oregano
Dairy and miscellaneous. Refrigerated items
- ½ bet big egg
- 1 pint of liquid egg white
- 1 small bathtub light cream cheese
- 1 small bathtub shallow sour cream
- 1 small box of butter
- 1 small package of sheep cheese
- 1 small wedge parmesan cheese
- 1 (8 oz) bag chopped parts Skim Mozzarella cheese
- 1 (32 oz) container non-fat regular Greek yogurt (Fage or Stonyfield Farm)
- 1 pint of milk you chose
- 1 (8 oz) packed sliced cheese (optional for any type of Turkish burgers)
cereals*
- 1 small package unbleached universal or whole wheat flour
- 1 small package bread flour (I prefer King Arthur)
- 1 small grain roll
- 1 small package of hamburger bread
- 1 large bag of corn cake
- 1 package seasoned whole wheat bread crumbs
- 1 pack of Fusilli Pasta (I like Delallo)
- 1 small package of dried cereal white rice
Canned and jarred
- 1 small jar of nails green or black olives
- 1 small can of Pepperoncini
- 1 small jar of roasted red peppers
- 1 small jar of jadiniera
- 1 small jar of kimchi (optional for Turkish burgers)
- 1 (8 oz) tomato sauce
- 1 small jar/canned marinara or pizza sauce
- 1 (28 oz) can crush tomatoes (I love Tutoroso)
- 1 small jar of pesto sauce (or make your own ingredients)
- 1 (15 oz) OK
- 2 (15.5 oz) cans
- 2 (32 oz) carton low-sodium chicken soup or stock
freezing
- 1 small bag of corn kernels
- 1 large bag of frozen mangoes (you need 4 cups)
Miscellaneous. Dry goods
- 1 small package of walnuts and a half (you need about 2/3 cups if purchased from bulk bins)
- 1 small package of unsweetened coconut flakes (you need ½ cup if purchased from a bulk trash can)
- 1 small bottle of white wine
- 1 mature foam starter (for sour bread)
- baking powder
*You can buy gluten for free if you want
