Healthy

7 Day Healthy Meal Plan (May 9-15)




posted May 6, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

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

As spring blossoms, so does my renewed love for salads! As the sunshine  warms up, I crave recipes like my Mayo-less Tuna Pasta Salad, Salmon Avocado Salad and Cheeseburger Salad. I like having a salad with protein to help keep me satisfied and like I am not missing out!

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!)

If Budget Friendly isn’t your bag, you want more flexibility and/or the ability to adjust the 7-day Plan, you have dietary restrictions, want to meal prep, need quick weekday dinners, then check out the 100+ Skinnytaste meal plans available in Relish+.  Cheers to making life easier and healthier, one meal at a time!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal PlannerSkinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

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 (5/9)
B: Petite Crustless Quiche
L: Greek Chicken Meal Prep Rice Bowls (½ recipe)
D: Mushroom Stroganoff and a green salad*

Total Calories: 1,011**

TUESDAY (5/10)
B: LEFTOVER Petite Crustless Quiche
L: LEFTOVER Greek Chicken Meal Prep Rice Bowls
D: Crock Pot Picadillo with 2 corn tortillas, 2 tablespoons shredded Mexican blend cheese and ¼ cup shredded
lettuce

Total Calories: 1,015**

WEDNESDAY (5/11)
B: LEFTOVER Petite Crustless Quiche
L: Open Faced Tuna Sandwich with Avocado and an orange
D: LEFTOVER Crock Pot Picadillo over ¾ cup brown rice # with Quick Cabbage Slaw

Total Calories: 985**

THURSDAY (5/12)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an orange
D: Cajun Fried Rice

Total Calories: 1,060**

FRIDAY (5/13)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Open Faced Tuna Sandwich with Avocado and an orange
D: Naked Salmon Burgers with Sriracha Mayo with Baby Red Potato Salad
Total Calories: 956**

SATURDAY (5/14)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ cup mixed berries
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4)
D: DINNER OUT

Total Calories: 582**

SUNDAY (5/15)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and an orange
L: Asian Chicken Chopped Salad
D: Cilantro Lime Chicken Breast with Corn, Tomato and Avocado Salad
Total Calories: 1,005**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼
cup light vinaigrette. Make quiche and chicken bowls Sunday night, if desired.
**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.

# Make an extra 3 cups brown rice for dinner Thursday.

*Google doc

Shopping List

Produce

  • 7 medium oranges
  • 4 medium lemons
  • 2 medium limes
  • 1 (12-ounce) container fresh strawberries
  • 1 dry pint fresh blueberries
  • 2 (6-ounce) containers fresh berries (your choice)
  • 2 large (7-ounce) Hass avocados
  • 2 medium heads garlic
  • 1 (2-inch) piece fresh ginger
  • 1 large yellow bell pepper
  • 1 small orange bell pepper
  • 1 medium green bell pepper
  • 2 large red bell peppers
  • 3 Persian cucumbers (can sub 1 medium English, if desired)
  • 1 large cucumber
  • 1 large ear of corn
  • 5 ounces sliced white mushrooms
  • 8 ounces sliced Cremini or Baby Bella mushrooms
  • 3 ½ ounces Shiitake mushrooms
  • 1 small bunch celery
  • 3 medium carrots
  • 1 ¼ pounds baby red potatoes
  • 1 small container alfalfa sprouts
  • 2 medium bunches scallions
  • 1 large bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small head Romaine lettuce
  • 1 (5-ounce) clamshell/bag baby arugula
  • 1 (5-ounce) clamshell/bag baby spinach
  • 1 medium head Iceberg lettuce
  • 1 medium head Boston or Bibb lettuce
  • ½ small head white cabbage (or 1 bag pre-shredded)
  • 2 dry pints cherry or grape tomatoes
  • 1 small PLUS 2 medium PLUS 1 large vine-ripened tomatoes
  • 1 small red onion
  • 2 medium yellow onions

Meat, Poultry and Fish

  • 1 package turkey kielbasa
  • 1 package chicken andouille sausage
  • 1 package center-cut bacon
  • ¾ pound sliced deli chicken or turkey breast
  • 2 ¼ pounds boneless, skinless chicken breasts
  • 1 pound ground chicken
  • 2 ½ pounds 93% lean ground beef
  • 1 pound wild salmon fillet
  • ½ pound peeled and deveined shrimp

Grains*

  • 1 small package unbleached all-purpose flour
  • 1 small package white whole wheat flour
  • 1 small loaf sliced multi-grain bread
  • 1 small package corn tortillas
  • 1 box quick cooking brown rice, such as Uncle Ben’s (can sub frozen pre-cooked, if desired. You need about 7 cups cooked)
  • 1 package No-Yolk egg noodles
  • 1 package panko breadcrumbs

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)
  • Red wine vinegar
  • Oregano
  • Worcestershire sauce
  • Thyme
  • Cumin
  • Garlic powder
  • Bay leaves
  • Regular or light mayonnaise
  • Red wine vinegar
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Apple cider vinegar
  • Honey
  • Sriracha sauce
  • Reduced sodium soy sauce*
  • Dijon mustard
  • Vanilla extract
  • Pure maple syrup
  • Rice vinegar
  • Sesame oil
  • Hoisin
  • Reduced or low sodium Cajun seasoning blend

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 pint 2% buttermilk
  • 1 small box unsalted butter
  • 1 small tub light sour cream
  • 1 (8-ounce) bag shredded Mexican cheese blend
  • 1 (8-ounce) bag shredded cheddar cheese (can sub 3 ounces Mexican cheese blend in Mini Quiche, if desired)
  • 2 (6-ounce) containers nonfat plain Greek yogurt
  • 1 (8-ounce) container skim milk (or milk of your choice)
  • 1 small container crumbled feta cheese

Canned and Jarred

  • 1 (14.5-ounce) can low sodium chicken broth
  • 1 (32-ounce) carton reduced sodium vegetable or beef broth
  • 1 small jar pitted Kalamata olives
  • 1 small jar alcaparrados, manzanilla olives, pimientos, capers or green olives
  • 1 (8-ounce) can tomato sauce
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 1 (8-ounce) can water chestnuts
  • 1 (5-ounce) can albacore tuna in water
  • 1 (15-ounce) can chickpeas

Frozen

  • 1 small package riced cauliflower

Misc. Dry Goods

  • 1 bottle dry white wine or sherry
  • Baking powder
  • Baking soda
  • 1 small package granulated sugar
  • 1 small package chopped walnuts (if buying from bulk bin you need 2 tablespoons)
  • 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)

Non-Food Items

*You can buy gluten free, if desired

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