Health & Fitness

7 Day Healthy Meal Plan (May 17-23)

Posted May 14, 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

So I know it’s a sports season for a lot of families, which can mean multiple games a night and crazy meal times. Be sure to check out my slow cooker, instant pot, and meal preparation recipes for some easy ideas for the week! Skinnytaste Meal Kits will 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 will serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals 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 eat 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 swap out any recipes you want or just 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 Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are some 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 (5/17)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of melon (0B 0G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) on 1 slice of wholemeal bread (3B 3G 3P) and 8 baby carrots (0B 0G 0P)
D: Portobello burger with mozzarella and pesto mayo (9B 9G 9P) with thin garlic parmesan fries (recipe x 4)
(6B 6G 2P)

Total: WW points 19G 26G 15P, calories 963 *

TUESDAY (5/18)
B: Oatmeal Berry Smoothie Bowl (2B 2G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) on 1 slice of whole grain bread (3B 3G 3P) and 8 baby carrots (0B 0G 0P)
D: Bisteces a la Mexicana (Mexican-style beef stew) (3B 3G 3P) with ¾ cups of brown rice (5B 5G 0P)

Total: WW points 14B 17G 7P, calories 890 *

WEDNESDAY (19.05.)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of melon (0B 0G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P) with Green Salad ** (1B 1G 1P)

Total: WW points 13B 21G 8P, calories 973 *

THURSDAY (5/20)
B: Oatmeal Berry Smoothie Bowl (2B 2G 0P)
L: LEFTOVER Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P)
D: Pork chops with mushrooms and shallots (6B 5G 5P) with wilted baby spinach with garlic and oil (1B 1G 1P)
and cauliflower puree (2B 2G 2P)

Total: WW points 22B 22G 14P, calories 946 *

FRIDAY (5/21)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and an orange (0B 0G 0P)
L: LEFTOVER Instant Pot Spaghetti and Turkey Meatballs (11B 12G 6P)
D: Pan Cajun spicy fish with tomatoes (0B 2G 0P) and ¾ cup of brown rice (5B 5G 0P)
Total: WW points 17B 24G 7P, calories 1,101 *

SATURDAY (5/22)
B: Yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Cheeseburger Crunch Wrap (Recipe x 2) (11B 11G 11P)
D: ORDER!

Total: WW points 20B 21G 20P, calories 617 *

SUNDAY (5/23)
B: Yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Salmon Fried Rice (Recipe x 4) (4B 9G 1P)
D: Grilled Chicken Shawarma (2B 5G 2P) with Mediterranean Bean Salad (1B 1G 1P)
Total: WW points 16B 25G 13P, calories 1,086 *

* 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 have left a lot of leeway for you to buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

Shopping List

To produce

1 small melon 4 medium lemons 1 medium orange 1 medium-ripe banana (put in the freezer for smoothie bowl) 2 large cloves of garlic 1 medium shallot 4 small jalapenos 1 large green pepper 1 small cucumber 4 large portobello mushrooms 10 ounces sliced ​​baby Bella mushrooms 1 small (5 ounce) Hass avocado 1 small packet of baby carrots 1 ½ pound (4 medium) russet or yukon gold potatoes 1 medium cauliflower 1 medium spring onion 2 large bunches of fresh Italian parsley 1 large pack of fresh coriander 1 small pack / container of fresh dill 1 small bundle / container of fresh basil 1 small bundle / container of fresh mint 1 (10 ounce) sachet / clamshell mixed greens 1 (1 pound) sachet / clamshell baby spinach 1 small head of romaine lettuce 1 dry pint grape or cherry tomatoes 1 pound of ripe tomatoes 1 medium yellow onion 1 large white onion 1 medium red onion Optional smoothie bowl toppings: banana, blueberries, raspberries or strawberries

Meat, poultry and fish

2 pounds of sirloin 4 boned pork loin chops (or 1 pound of boneless) 2 ½ pounds of 93% lean ground turkey 1 roast chicken (can accommodate an extra pound of boneless and skinless chicken breast and cook yourself for chicken salad if desired) skinless 1 ½ pound (4) white fish fillets (such as flounder, fluke, or tilapia) 1 pound wild salmon

Grains *

1 small loaf of sliced ​​whole wheat bread 1 pack of whole wheat, low calorie buns (I use Martin’s) 1 pack (10 inch) of low carb tortillas (like Tumaro’s) 1 small container of old-fashioned or quick oats 1 small pack of seasoned breadcrumbs 1 pack of whole wheat spaghetti (I like delallo) 1 packet of dry brown rice (or 8 cups pre-cooked) 1 packet of unbleached all-purpose flour 1 packet of wholemeal white flour

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) Light mayonnaise Balsamic vinegar Regular or reduced sodium soy sauce * Steak seasoning (e.g. Montreal Steak Grill Mates) Oregano -Cumin Light Vinaigrette Dressing (or make your own with ingredients in the list) Dijon Mustard Yellow Mustard Ketchup Sesame Oil Sriracha or Chili Garlic Sauce (optional, to serve with fried rice) Cajun Spice Vanilla Extract Maple Syrup Smoked Paprika Turmeric Curry Powder cinnamon crushed red pepper flakes

Dairy & Miscellaneous Chilled Items

1 18-pack large eggs 1 (4 oz) piece of fresh mozzarella 1 small wedge of fresh Parmesan cheese 1 small wedge of fresh Pecorino Romano cheese (can top 1/3 cup of parmesan in spaghetti with meatballs if desired) 1 small box (salted) butter 1 small box of unsalted butter 1 small packet of sliced ​​American or Cheddar cheese 1 (17.5 ounce) tub 2% Greek yogurt (I like Fage or Stonyfield) 1 (16 ounce) tub of non-fat yogurt 1 (8 ounce) container of whole milk 1 (8 oz.) Container of skimmed milk (can add 2 tablespoons of water to spaghetti with meatballs if desired) 1 pint of 1% buttermilk

Potted and shaken

1 small glass of pesto 1 small glass of roasted red pepper 1 small glass of pickled jalapenos (optional, for bisteces a la Mexicana) 1 (32 ounce) carton of low-sodium chicken stock or broth 1 (28-ounce) can of shredded tomatoes 1 (28-ounce) can of petite Diced tomatoes 1 (4 ounce) can or (4.25 ounce) tube of tomato paste 1 (15 ounce) can of black beans 1 (15.5 ounce) can of garbanzo beans 1 small jar of dill pickles

Frozen

1 large bag of mixed berries 1 bag of frozen rice cauliflower

Other dry goods

1 small pack of granulated sugar 1 small pack of powdered sugar (optional topping for pancakes) baking powder baking powder hemp and / or chia seeds (optional topping for smoothie bowl)

* If you wish, you can buy gluten-free

Print shopping list

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