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Free 7 Day Healthy Meal Plan (May 13-19)

Free 7 Day Healthy Meal Plan (May 13-19)
Free 7 Day Healthy Meal Plan (May 13-19)


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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

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Free 7 Day Healthy Meal Plan (May 13-19)

Fruit desserts are one of my favorites, and strawberries are near the top of that list! These berries are high in antioxodants, rich in nutrients and low in calories. Win, win! To pick the perfect strawberry- look for bright colored berries, check for firmness (no mushy ones!) and simply smell them- a ripe strawberry should have a sweet, fragrant aroma.

Any of these strawberry delights are sure to become favorites in your house! Try my simple 3 Ingredient Strawberry Romanoff, this new favorite Eton Mess or this Strawberry Swiss Roll for a pretty presentation!

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!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! 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

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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!

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!)

My 5 Favorite Deals Right Now

Check out my 5 favorite deals and sales happening this weekend.

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 (5/13)
B: Savory Cottage Cheese Bowl
L: Classic Egg Salad in a low carb wrap with ½ cup mixed greens and ½ cup grapes
D:Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with ¾ cup Quinoa

Total Calories: 1,082*

TUESDAY (5/14)
B: Savory Cottage Cheese Bowl
L: Classic Egg Salad in a low carb wrap with ½ cup mixed greens and ½ cup grapes
D:Shrimp Tacos and Best Guacamole with 12 tortilla chips
Total Calories: 1,063*

WEDNESDAY (5/15)
B: Classic Egg Salad on 1 slice whole grain bread and 1 cup mixed berries
L: Italian Sub Broccoli Salad (½ recipe)
D:Marry Me Chicken with ¾ cup jasmine rice** and Roasted Asparagus
Total Calories: 1,191*

THURSDAY (5/16)
B: Classic Egg Salad on 1 slice whole grain bread and 1 cup mixed berries
L: Italian Sub Broccoli Salad
D:Pepper Steak with Thai Fried Rice

Total Calories: 1,259*

FRIDAY (5/17)
B: Mushroom Toast
L: Italian Sub Broccoli Salad
D:Fish en Papillote with Arugula Salad

Total Calories: 1,048*

SATURDAY (5/18)
B: Babka-Inspired Bagels # with 2 tablespoons reduced fat cream cheese and 1 cup mixed berries
L: Seared Tuna Salad with Wasabi Butter Sauce
D: DINNER OUT

Total Calories: 596*

SUNDAY (5/19)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Pizza Sausage Rolls with 8 baby carrots
D:Grilled Chicken Sandwich and Coleslaw

Total Calories: 1,124*

*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 rice for dinner Thursday.

#Double dough recipe for lunch Sunday

*Google doc

Written by bourbiza mohamed

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