posted June 3, 2022 by Gina
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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
So, you all know I love having fresh fruits and veggies, and the fresher the better! For most of the country, June is prime time for ripe strawberries, and what is better than a red, juicy strawberry! Remember size doesn’t equal sweetness- look for a vibrant red fruit with a green cap. I have quite a few strawberry recipes- from something as simple as Strawberries and Cream, or 3 Ingredient Strawberry Romanoff, to a fancier dessert like Chocolate Crepes with Strawberries. Don’t forget about my high protein salads like Grilled Chicken Strawberry Avocado Salad with Citrus Dressing or Grilled Chicken Salad with Strawberries and Spinach.
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!)
You’re invited to join a free live, interactive video chat with Danielle Hazard from the Skinnytaste team. She’ll be talking all about the meal plans that we create, plus giving you tips on how to customize them using Relish+. She can answer any questions you have about the plans themselves or just healthy eating and meal planning in general. Sign up here, hope to see you there!
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on 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!
Buy the meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it 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, dessert, wine, etc. or swap recipes out for 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 meals on the plan.
MONDAY (6/6)
B: High Protein Oat Waffles* drizzled with 1 ½ tablespoons melted peanut butter and 1 cup strawberries
L: Tuna Poke Salad
D: ¼ of Crustless Summer Zucchini Pie with Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2)
Total Calories: 1,209**
TUESDAY (6/7)
B: LEFTOVER High Protein Oat Waffles drizzled with 1 ½ tablespoons melted peanut butter and 1 cup
strawberries
L: LEFTOVER Tuna Poke Salad
D: Instant Pot Barbacoa Beef with 2 corn tortillas, 1 ounce avocado and Pico de Gallo
Total Calories: 1,065**
WEDNESDAY (6/8)
B: LEFTOVER High Protein Oat Waffles drizzled with 1 ½ tablespoons melted peanut butter and 1 cup
strawberries
L: Buffalo Chicken Salad
D: LEFTOVER Instant Pot Barbacoa Beef with Chipotle’s Cilantro Lime Rice and Corn Salsa with Lime
Total Calories: 1,073**
THURSDAY (6/9)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Buffalo Chicken Salad
D: Asian Peanut Noodles with Chicken
Total Calories: 989**
FRIDAY (6/10)
B: Pina Banana Colada Smoothie #
L: LEFTOVER Asian Peanut Noodles with Chicken
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and ¾ cup brown rice
Total Calories: 1,064**
SATURDAY (6/11)
B: Veggie Ham and Cheese Egg Bake and a peach
L: Italian Chopped Salad (recipe x 2)
D: DINNER OUT
Total Calories: 481**
SUNDAY (6/12)
B: LEFTOVER Veggie Ham and Cheese Egg Bake and a peach
L: Avocado Quinoa Salad (recipe x 2)
D: Grilled Chicken Shawarma with Mediterranean Bean Salad
Total Calories: 1,068**
*Freeze any leftover you/your family won’t eat.
**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, dessert, wine, etc.
# Can add Greek yogurt or protein powder for more protein, if desired.
Shopping List
Produce
- 2 (12-ounce) containers fresh strawberries
- 13 medium limes
- 3 medium lemons
- 8 medium peaches
- 1 large mango
- 1 medium banana
- 1 small pineapple
- 1 small (5-ounce) PLUS 4 large (7-ounce) Hass avocados
- 3 medium ears of corn
- 1 small English cucumber
- 6 Persian cucumbers
- 1 large zucchini
- 2 large heads garlic
- 2 medium shallots
- 1 (3-inch) piece ginger
- 6 small jalapeños
- 1 large red bell pepper
- 5 ounces sliced shiitake mushrooms
- 4 ounces sliced white mushrooms
- 1 small package bean sprouts (if buying from bulk bin, you need 1 cup)
- ¼ pound broccoli florets
- 1 small bag shredded carrots
- 1 small bag broccoli slaw
- 1 small bunch celery
- 3 large bunches scallions (you need about 22)
- 1 small bunch/container fresh chives
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh mint
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small PLUS 1 large head Romaine lettuce
- 1 (10-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- 2 (1-pound) containers grape or cherry tomatoes
- 2 small PLUS 5 medium vine-ripened tomatoes
- 1 medium plum tomato
- 2 medium beef steak or heirloom tomatoes
- 1 medium PLUS 1 large red onion/
- 1 medium yellow onion
- 1 small white onion
Meat, Poultry and Fish
- ½ pound sushi grade raw tuna
- 1 ½ pounds (4) wild salmon fillets
- 3 pounds beef eye of round or bottom round roast
- 2 ½ pounds boneless, skinless chicken breasts
- 7 ounces lean ham steak
- 2 ounces sliced genoa salami
Grains*
- 1 small package oat flour (can buy old fashioned oats and grind yourself, if desired)
- 1 small package white whole wheat flour
- 1 small package corn tortillas
- 1 small bag dry extra long grain white or basmati rice
- 1 small bag dry brown rice (or 3 cups pre-cooked)
- 1 small bag dry quinoa (or 3 cups pre-cooked)
- 1 (8-ounce) package rice noodles
- 1 (4-ounce) loaf rustic bread (such as sourdough or French baguette)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Vanilla extract
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Franks RedHot sauce
- Rice wine vinegar
- Furikake (I like Eden Shake)
- Balsamic glaze (I like Delallo)
- Cumin
- Oregano
- Ground cloves
- Bay leaves
- Mayonnaise
- Honey
- Tajin Classic (or another chili-lime seasoning)
- Garlic powder
- Smoked paprika
- Red wine vinegar
- Turmeric
- Curry powder
- Cinnamon
- Crushed red pepper flakes
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container skim milk
- 1 (6-ounce) container 4% fat small curd cottage cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag reduced fat sharp cheddar cheese
- 1 small wedge fresh parmesan cheese
- 8 ounces (2 small) Burrata cheese balls
- Light bleu cheese dressing (or ingredients to make your own. Optional topping for Buffalo Chicken Salad)
- 1 small container almond coconut milk (such as Almond Breeze)
- 1 (7-ounce) container plain 2% Greek yogurt
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar Better n Peanut Butter (can sub peanut butter in Peanut Noodles, if desired)
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can reduced sodium chicken broth
- 1 small jar roasted red peppers in water
- 1 (15.5-ounce) can garbanzo beans
- 1 (15-ounce) can black beans
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- 1 small package peanuts (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chia seeds (optional, for Smoothie Bowl. If buying from bulk bin, you need 1 tablespoon)
- 1 small package dried sweetened shredded coconut (if buying from bulk bin, you need 1 tablespoon)
- 1 small package granulated sugar (optional, for Oat Waffles)
- Baking powder
- Wasabi paste
*You can buy gluten free, if desired
