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.
Free 7 Day Healthy Meal Plan (June 9-15)
Welcome to this week’s meal plan! Whether you’re aiming to eat a little healthier, feed your family without the stress, or just want meals that actually taste good, you’re in the right place. With Father’s Day coming up, I’ve included some of my favorite healthy grilling recipes—perfect for firing up the grill and celebrating outdoors. Need even more inspiration? Don’t miss my summer dinner ideas!
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
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!
Buy the Skinnytaste meal planner here:
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!)
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 (6/9)
B: Chorizo Egg Bites and a peach
L: Hearts of Palm Peanut Noodle Stir Fry
D: Balsamic Roasted Veggie and White Bean Pasta with Arugula Salad
Total Calories: 1,229*
TUESDAY (6/10)
B: Chorizo Egg Bites and a peach
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato and Instant Pot Cilantro Lime Rice
Total Calories: 1,279*
WEDNESDAY (6/11)
B: Chorizo Egg Bites and 1 cup cherries
L: LEFTOVER Balsamic Roasted Veggie and White Bean Pasta
D: Crockpot Sesame Chicken with Fried Brown Rice (recipe x 2)
Total Calories: 1,156*
THURSDAY (6/12)
B: Chorizo Egg Bites and 1 cup cherries
L: Tuna Poke Salad
D: LEFTOVER Crockpot Sesame Chicken with Fried Brown Rice
Total Calories: 1,280*
FRIDAY (6/13)
B: Greek Yogurt with Berries Nuts and Honey
L: Tuna Poke Salad
D: Grilled Salmon Bruschetta with Avocado and Spring Asparagus Risotto
Total Calories: 1,250*
SATURDAY (6/14)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Loaded Nachos with Turkey Beans and Cheese
D: DINNER OUT
Total Calories: 701*
SUNDAY (6/15)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup and ½ banana (sliced)
L: Air Fryer Egg Salad on 1 slice sourdough bread and 1 cup sliced cucumber
D: Grilled Balsamic Steak with Tomatoes and Arugula with Red Potato Salad and Grilled Corn on the Cob
Total Calories: 1,062*
*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.
Shopping list
Produce
- 2 medium peaches
- ¾ pound cherries
- 1 (6-ounce) container fresh berries (your choice)
- 4 medium bananas
- 1 small PLUS 1 large lemon
- 1 medium lime
- 2 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece fresh ginger
- 2 medium jalapenos
- 1 medium red bell pepper
- 1 medium green bell pepper
- 2 small (5-ounce) Hass avocados
- 10 Persian (mini) cucumbers (or 2 large English)
- 3 medium zucchini
- 1 medium yellow squash
- ½ pound sliced mushrooms
- ½ pound broccoli florets
- 1 (¾-pound) bunch thin asparagus
- 4 medium ears of corn
- 1 ½ pounds baby red potatoes
- 2 large bunches scallions (you need about 20)
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 (1-pound) container cherry or grape tomatoes
- 2 medium PLUS 1 large vine-ripened tomatoes
- 1 container pico de gallo (or ingredients to make your own)
- 2 medium red onions
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- ½ pound sushi grade tuna (buy frozen or closer to Thurs to retain freshness)
- 1 ½ pounds (4) wild salmon fillets
- ½ pound 99% lean ground turkey breast
- 1 pound 93% lean ground turkey
- 2 pounds boneless, skinless chicken thighs or breasts
- 1 ½ pounds flank steak
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)
- Honey
- Vanilla extract
- Maple syrup
- Sesame oil
- Reduced sodium soy sauce*
- Sriracha sauce
- Sesame seeds
- Wasabi paste
- Rice wine vinegar
- Furikake (such as Eden Shake)
- Cumin
- Garlic powder
- Regular or reduced fat mayonnaise
- Paprika
- Balsamic vinegar
- Dijon mustard
- Italian seasoning
- Crushed red pepper flakes (optional, for serving with Roasted Veggie Pasta)
- Red wine vinegar
Dairy & Misc. Refrigerated Items
- 1 (12-ounce) package soy chorizo
- 1 dozen PLUS 1 18-pack large eggs
- 1 small box unsalted butter
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (16-ounce) container low fat cottage cheese
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) nonfat plain yogurt
- 1 small container light sour cream
- 1 (8-ounce) container milk of your choice
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package baked tortilla chips
- 1 small loaf sourdough bread
- 1 package fusilli (I like Delallo)
- 1 package arborio rice
- 1 small package dry long grain white rie
- 1 small package dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 small jar peanut or almond butter
- 1 small jar pesto (or ingredients to make your own)
- 1 jar or can fat free spicy black bean dip (such as Desert Pepper Trading Company)
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can black beans
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar pickled jalapenos
- 1 (15-ounce) can PLUS 1 (32-ounce) carton low sodium chicken or vegetable broth
Frozen
- 1 medium bag mixed berries
- 1 small bag shelled edamame
- 1 small bag corn kernels
- 1 small package cauliflower rice
- 1 small package peas and carrots
Misc. Dry Goods
- 1 small package walnut halves (if buying from bulk bin, you need 1 tablespoon)
- 1 small package granulated sugar
- Baking powder
- Baking soda
- Cornstarch
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- 1 single serve bottle dry white wine
*You can buy gluten free, if desired