7 Day Healthy Meal Plan (May 3-9) (2024)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

I hope everyone was as excited as I was when I announced that Skinnytaste meal kits are available for the first time EVER on Home Chef for a limited time through May and June! Get delicious, dietitian-approved recipes with every ingredient you need delivered right to your door. Just look for my Skinnytaste badge on the menu. Use Promo Code: SKINNYTASTE for $90 Off (new customers only)!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

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. You should aim for around 1500 calories* per day.

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for co*cktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (5/3)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3B 5G 3P) with a whole grain roll (3B 3G 3P)
D: Penne Arugula Salad with Sun-Dried Tomatoes(7B 9G 7P)

Totals: WW Points 16B 20G 16P, Calories 821*

TUESDAY (5/4)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped romaine lettuce (0B 0G 0P)
D: Turkey Picadillo (5B 5G 5P) over ¾ cups brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 16B 26G 11P, Calories 1,039*

WEDNESDAY (5/5)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped romaine lettuce (0B 0G 0P)
D: Air Fryer Bacon Wrapped Pork Tenderloin (3B 3G 3P) with Smashed Sweet Potatoes (6B 6G 2P)

Totals: WW Points 12B 20G 8P, Calories 853*

THURSDAY (5/6)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Avocado Egg Salad and Salmon Sandwich (½ recipe) (4B 6G 4P) and ¼ cup almonds (5B 5G 5P)
D: 2 Sausage Stuffed Zucchini Boats (9B 9G 7P) and a green salad** (1B 1G 1P)
Totals: WW Points 23B 27G 21P,Calories 1,086*

FRIDAY (5/7)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Avocado Egg Salad and Salmon Sandwich (½ recipe) (4B 6G 4P) and ¼ cup almonds (5B 5G 5P)
D: Grilled Shrimp Avocado, Fennel and Orange Salad (4B 6G 4P) with a whole grain roll (3B 3G 3P)

Totals: WW Points 19B 23G 19P, Calories 1,001*

SATURDAY (5/8)
B: Smoked Salmon Breakfast Flatbread (6B 7G 6P)
L: Farro Salad with Feta, Cucumbers and Sun-Dried Tomatoes (6B 6G 2P) with grilled shrimp # (0B 2G 0P)
D: ORDER IN!

Totals: WW Points 12B 15G 8P, Calories 608*

SUNDAY (5/9)
B: Spanish Tortilla with Pimenton Aioli (5B 7G 3P) and an orange (0B 0G 0P)
L: Perfect Air Fryer Chicken Breasts (0B 3G 0P) with Strawberry and Gorgonzola Salad with Poppy Seed Dressing
(6B 6G 6P)
D: Za’atar Lamb Chops (4B 4G 4P) with Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 20B 25G 18P, Calories 1,094*

*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.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

# Grill 1 pound extra shrimp for lunch Saturday.

*Google doc