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 (May 12-18)
Strawberry season has finally begun – the sweetest time of the year! With the vibrant red berries in the fields, there is no better time to enjoy the freshest candy in nature. Choose the perfect berry look for all red, shiny skin and sweetness. Whether you are going to a local farm, farmers’ market or grocery store, be ready to taste the flavor of spring! Once you have these fresh berries, try this super easy Sanxing Strawberry Romanoff or something harder, my grilled chicken salad with strawberries and spinach. enjoy!
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 (5/12)
B: Oats overnight
L: Air-fried chicken breast and sweet potato salad
D: Lentil Tacos, Black Beans, Avocado, Cucumber and Tomato Salad
Total calories: 1,119*
Tuesday (5/13)
B: Oats overnight
L: Air-fried chicken breast and sweet potato salad
D: Frying pan chicken in tomato slices, avocado cream and instant pan cilantro lime rice, leftover black beans, avocado, cucumber and tomato salad
Total calories: 1,221*
Wednesday (5/14)
B: Breakfast banana split in the air fryer
L: Air-fried chicken breast and sweet potato salad
D: Slow cooker pulls pork on whole wheat bread with quick cabbage salad and corn on the bars
Total calories: 1,282*
Thursday (5/15)
B: Use zucchini and 1 sour slice of bread bread bread bread egg
L: Air-fried chicken breast and sweet potato salad
D: The remaining slow cooker pulls pork with garlic potatoes and coleslaw
Total calories: 1,333*
Friday (5/16)
B: Use zucchini and 1 sour slice of bread bread bread bread egg
L: Canned Tuna Ceviche (½ Recipe), with 12 tortillas and an apple
D: Korean style salmon rice bowl
Total calories: 1,212*
Saturday (5/17)
B: Strawberry Peanut Butter Swirl Smoothie Bowl
l: Classic egg salad on simple bagel with 8 baby carrots
D: Dinner
Total calories: 625*
Sunday (5/18)
B: Open area omelet with feta, roasted tomatoes and spinach (recipe x 2), with 2 slices of bacon and 1 cup strawberry
L: Pizza sausage rolls, with ½ minced pepper (sliced)
D: Chicken kebab with turmeric rice and peas and creamy cucumber salad
Total calories: 1,198*
*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.
**Twin Jill Dough Recipe for Sunday Lunch.
*Google Doc
Shopping list
Production
- 2 small plus 3 medium bananas
- 1 (6 oz) blueberry
- 1 (1 lb) container of strawberries
- 1 medium apple
- 5 medium limes
- 1 medium lemon
- 2 small (5 oz) plus 2 medium (6 oz) avocado
- 1 big head garlic
- 1 green onion
- 1 (2 inches) fresh ginger
- 1 little jalapeno
- 3 medium-sized red bell peppers
- 1 large zucchini
- 4 Mini (Persian) cucumber (1 lower in English if needed)
- 1 medium English cucumber
- 2 medium cucumbers
- 4 ears in corn
- 2 medium (approximately 1½ pounds) sweet potato
- 2 lbs (4 medium) Yukon gold potatoes
- 1 large carrot (small bag that can be shortened if needed)
- 1 small bag of baby carrots
- 1 small head green cabbage (you can buy a large bag of pre-cut if you need it. You need 8 cups)
- 1 small head purple cabbage
- 1 (5 oz) flip/pack of baby spinach
- 1 (5 oz) cape/pack of baby arugula
- 2 medium bunches of fresh coriander
- 1 small container/bunch of fresh chives (candied onion vegetables on egg salad and mashed potatoes if needed)
- 1 small container/bunch of fresh thyme (can be removed in an empty omelette if needed)
- 1 small container/bunch of fresh dill
- 1 small batch
- 1 dried pint grape or cherry tomato
- 1 medium plum tomato
- 2 medium plus 1 large vine ripe tomato
- 2 small ones plus 1 large one onion
- 1 small yellow onion
- 1 container pico de gallo (or make your own ingredients.
Meat, poultry and fish
- 1 packing center cut bacon
- 2 original Italian chicken sausages
- 2½ lbs (6) boneless, skinless chicken breast
- 2 lb boneless, skinless chicken thighs
- 2½ lb boneless center-cut pork tenderloin roast
- 1¼ lbs (4) Skinless Salmon Ferret
Condiments and spices
- Extra virgin olive oil
- Avocado oil
- Cooking spray
- Olive Oil Spray (or get Misto Oil Mister)
- Kosher salt (I like diamond crystals)
- Pepper (or fresh pepper)
- Ground cinnamon
- Pure maple syrup
- Crushed red pepper slices
- Ginger on the ground
- Garlic powder
- Onion powder
- Dried parsley
- Smoked paprika
- chili
- Apple cider vinegar
- Cumin
- Honey or tequila
- Tabasco sauce (optional for tuna ceviche)
- Regular or light egg mayonnaise
- Optional Bagel Toppings: All Bagel Seasonings, Poppy Seeds, Dried Garlic Flakes, Dried
- Onion slices
- Chili powder
- Oregano
- Red wine vinegar
- Hickory liquid cigarette
- BBQ sauce (or make your own ingredients)
- Dijon Mustard
- White wine vinegar
- soy sauce*
- gochujang
- mirin
- Toasted sesame oil
- Black sesame
- Ground coriander
- Garam Masala
- chili
- turmeric
- Bay Leaf
Dairy and miscellaneous. Refrigerated items
- 1 (18 packs) large eggs
- 1 quart of unsweetened almond milk
- 1 (8 oz) container of non-fat milk
- 1 (32 oz) container non-fat regular Greek yogurt
- 1 (16 oz) container whole milk regular Greek yogurt
- 1 (8 oz) container light sour cream
- 1 small bathtub with butter
- 1 small container of feta cheese
- 1 pack of thinly sliced provolone or mozzarella
cereals*
- 1 medium bag of dried basmati rice
- 1 small package quick oats
- 1 small bread cut into sliced sour bread (or 2 small breads)
- 1 small package tortilla chip
- 1 small package of unbleached all-purpose flour
- 1 small package tortilla (or crunchy shells. You need 8)
- 1 pack of whole grain hamburger bread
Canned and jarred
- 1 (4 oz) can or (4.5 oz) tube tomato sauce
- 1 (8 oz) tomato sauce
- 1 small jar of pizza or marinade sauce
- 1 (15 oz) can be used regularly or low-sodium chicken soup
- 1 (32 oz) carton low-sodium vegetable soup
- 1 (15.5 ounces) can be black beans
- 1 small jar/jar chili pepper
- 1 (5 oz) can be wild albacore tuna in water
- 1 small jar of peanuts or almond butter
freezing
- 1 small bag of peas
- 1 medium bag of strawberries
Miscellaneous. Dry goods
- 1 small package chia seed (if you buy from bulk box you need 1 tablespoon)
- 1 small package of pecans half (if you buy from a bulk bin you will need ¼ cup)
- 1 small package of dried brown lentils
- 1 small package of sugar
- 1 small package of monk fruit, stevia or your favorite sweetener
- 1 small package of vegetable or chicken bronz cubes (or better than Bouillon)
- baking powder
- Colorful sprinkles (optional, split for breakfast bananas)
Non-food
*You can buy gluten for free if you want
