Health & Fitness

7-Day Healthy Meal Plan (May 10-16)

Posted May 7, 2021 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. The recipes include macros and WW points.

7 Day Healthy Meal Plan

Happy Mother’s Day to all of the mothers out there! I know that I am grateful for my mother every day and over the past year I have learned to appreciate every day and make every moment count. do not forget that Skinnytaste Meal Kits will still be available on Home Chef for a limited time through May and June! Get delicious nutritionist-approved recipes with all the ingredients you need right at your doorstep. Just look for my Skinnytaste badge on the menu. Use the promo code: SKINNY BUTTON for a $ 90 discount (only for new customers)!

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant as a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You will eat out less, waste less food, and have everything you need on hand to keep up-to-date.

If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can sign up here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we strongly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can always exchange the desired recipes or simply use them as inspiration.

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are much Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should keep sharing them!

MONDAY (5/10)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Egg yolk low egg salad (1B 3G 1P) on 1 slice of wholemeal bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)

Total: WW points 20B 25G 13P, calories 1,028 *

TUESDAY (5/11)
B: Protein PB & J Smoothie Bowls (5B 5G 5P)
L: Egg yolk low egg salad (1B 3G 1P) on 1 slice of wholemeal bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Grilled Steak Fajitas (10B 14G 10P)

Total: WW points 19B 25G 19P, calories 1,062 *

WEDNESDAY (5/12)
B: Egg, tomato and spring onion sandwich (4B 6G 4P)
L: LEFTOVER Grilled Steak Fajitas (10B 14G 10P)
D: Lightly shredded harissa chicken (2B 3G 2P) with ¾ cup of brown rice (5B 5G 0P), ½ cup of cucumber (0B 0G 0P) and ¼ cup of tzatziki (0B 0G 0P)

Total: WW points 21B 28G 16P, calories 1,049 *

THURSDAY (5/13)
B: Protein PB & J Smoothie Bowls (5B 5G 5P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with 1 cup of grapes (0B 0G 0P)
D: Fried potatoes, sausage and peppers in a pan (8B 8G 4P)

Total: WW points 18B 20G 14P, calories 971 *

FRIDAY (5/14)
B: Egg, tomato and spring onion sandwich (4B 6G 4P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) with 1 cup of grapes (0B 0G 0P)
D: Seattle Asian Salmon Bowls * (7B 10G 4P)

Total: WW points 16B 23G 13P, calories 986 *

SATURDAY (May 15th)
B: High protein oat wafers (3B 4G 1P) with 1 cup of sliced ​​strawberries (0B 0G 0P) and 1 tablespoon of maple syrup (3B 3G 3P)
L: Salmon and Avocado Salad (5B 8G 5P)
D: ORDER!

Total: WW points 11B 15G 9P, calories 548 *

SUNDAY (5/16)
B: Harissa eggs in purgatory (0B 2G 0P) with 1 slice of wholemeal toast (3B 3G 3P)
L: Grilled Vegetable Orzo Pasta Salad (7B 7G 7P)
D: Fried or grilled Pollo Sabroso (3B 9G 7P) with Peruvian green sauce (1B 1G 1P) and Instant Pot Black Beans (0B 3G 0P) and grilled corn on the cob (0B 3G 0P)

Total: WW points 14B 28G 18P, calories 892 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Cook an extra pound of salmon for Saturday lunch.

* Google Doc

Print shopping list

Shopping List

To produce

2 medium apples (any variety) ¾ pounds of red or green seedless grapes 1 (1 pound) fresh clamshell strawberries 1 (6 oz) fresh clamshell blueberries (optional for smoothie bowls) 1 small lemon 2 medium cloves of garlic 1 large (10- ounce) zucchini 2 large English cucumbers 2 small cucumbers 4 medium red peppers 2 medium yellow peppers 1 medium orange or green peppers 1 medium poblano peppers 3 small jalapenos 1½ pounds (3 large) russet or new potatoes 3 small (5-bounce) Hass avocados 4 medium-sized ears of wheat 1 small pack sprouts such as daikon radish 2 medium-sized spring onions 1 small pack / container of fresh dill 1 small pack / container of fresh chives 1 small pack / container of fresh rosemary (can be dried in a pan, sausage and potatoes, if desired) 1 small bundle / Container of fresh basil 1 large bundle of coriander 1 small bag / bundle of fresh spinach 1 medium iceberg lettuce 1 small head of romaine lettuce ½ small head of red cabbage 1 (1 pound) packet of cherry or grape tomatoes 2 medium ripe ed tomatoes 2 small red onions 4 medium yellow onions 1 medium white onion

Meat, poultry and fish

1 ½ pound flank steak 1 pound boneless and skinless chicken breasts 6 medium-sized boned chicken breasts, skin on chicken legs 2 pounds of wild salmon fillets 1 packet of bacon in the center 1 pound of Italian chicken sausage 6 ounces (about 6 slices) deli chicken or turkey breast

Grains *

1 loaf of sliced ​​whole grain bread 1 pack of orzo noodles 1 pack of whole wheat noodles (small) such as Ziti or Cavatappi (I like Delallo) 1 pack (6 inches) of flour tortillas 2 small sandwich rolls (can divide sliced ​​bread into egg sandwich if desired) 1 small pack of oatmeal (or you can add old-fashioned oats and grind yourself if desired) 1 small pack of dry brown rice (or 5 cups pre-cooked)

Spices and spices

Extra virgin olive oil rapeseed oil cooking spray olive oil spray (or get a misto oil mister) kosher salt (I like diamond crystal) pepper mill (or fresh peppercorns) green tabasco smoked paprika coriander chili powder cumin dried oregano garlic powder adobo spice (I. like goya) I like Badia) Normal or reduced sodium soy sauce * White vinegar Unfiltered apple cider vinegar (I like Braggs) Red wine vinegar Dried parsley Dijon mustard Yellow mustard Maple syrup Vanilla extract Honey Sesame oil Rice wine vinegar Mirin Wasabi (in a tube) Roasted sesame seeds Regular or light mayonnaise

Dairy & Other Chilled Items

1 dozen large eggs 1 (17.5 oz) container of nonfat Greek yogurt (I like Fage or Stonyfield) 1 small tub of partially-skimmed ricotta 1 small wedge of Pecorino Romano cheese 1 (8 oz) bag of partially-skimmed mozzarella cheese 1 small carton of almond, Oat or dairy products (you need half a cup) 1 small carton of 4% milk small quark curd

Potted and shaken

1 small glass of harissa sauce (I like Mina) 1 (14.5 oz) can of diced tomatoes 1 (32 oz) carton of low sodium chicken broth 1 glass of marinara (or ingredients for making your own) 1 small glass of peanut butter

Frozen

1 small pack of blueberries 1 small pack of strawberries

Other dry goods

1 small pack of nori (roasted seaweed) baking powder vanilla protein powder chia seeds (optional, for smoothie bowl) granulated sugar (optional, for oat waffles) 1 pound of dry black beans 1 small pack of chopped walnuts (if you buy from the bulk container, you will need 1 tablespoon)

Non-food items

1 packet of parchment paper

* If you wish, you can buy gluten-free

Print shopping list

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