Health & Fitness

7 Day Healthy Meal Plan (May 31 – June 6)

Posted May 28, 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

Remembrance day! Can you believe we’re almost halfway through this year? I can’t, but I’m grateful to those in uniform who made the ultimate sacrifice, and I’m grateful that things are going back to normal! If you love burgers, pasta salads, or desserts, you’ve come to the right place to try some great recipes! Just a few of my favorites are the super light macaroni salad with tomatoes, the red, white, and blueberry trifle, and the Easy Inside Out Turkey cheeseburger. Skinnytaste meal sets 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 serve as a guide and leave plenty of wiggle room for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses 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!

Even if you don’t have the Skinnytaste Meal Planner, now would be a good time to organize one for 2020! There was a misprint last year, but now it’s perfect! 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 closets because there are a lot of spices you will be using often, 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 will help me decide whether to keep sharing them!

MONDAY (5/31)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of mixed berries (0B 0G 0P)
L: Greek pasta salad (5B 5G 5P) and grilled shrimp and scampi skewers (1B 3G 1P)
D: Salsa Verde Burger (7B 7G 7P) and Rainbow Potato Salad (5B 5G 2P)
Total: WW points 18B 24G 15P, calories 1,153 *

TUESDAY (6/1)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: Waldorf salad with chicken (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Vegetarian tacos with black beans (9B 11G 9P) with coriander, lime and cauliflower rice (1B 1G 1P)
Sums: WW points 19B 22G 19P, calories 995 *

WEDNESDAY (6/2)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of mixed berries (0B 0G 0P)
L: Waldorf salad with chicken (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Air Fryer Chicken Sandwich with Sriracha Mayo (6B 8G 6P) with 8 baby carrots (0B 0G 0P)
Sums: WW points 12B 19G 12P, calories 936 *

THURSDAY (6/3)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: Waldorf salad with chicken (3B 4G 3P) on 1 slice of wholemeal bread (3B 3G 3P)
D: Turkey-stuffed peppers (5B 5G 3P) and a green salad * (1B 1G 1P)
Total: WW points 15G 16G 13P, calories 896 *

FRIDAY (6/4)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and 1 slice of whole grain bread (3B 3G 3P)
L: LEFTOVER Turkey-stuffed peppers (5B 5G 3P) and a green salad (1B 1G 1P)
D: Lobster Roll Pasta Salad (6B 7G 6P)

Total: WW points 16B 21G 14P, calories 910 *

SATURDAY (6/5)
B: Banana Pancake Cereal (5B 6G 5P)
L: BLT salad with avocado (5B 5G 5P)
D: DINNER FROM OR ORDER IN

Sums: WW points 10B 11G 10P, calories 469 *

SUNDAY (6/6)
B: Cottage cheese egg and sausage frittata (3B 7G 3P) and 1 cup melon (0B 0G 0P)
L: Open tuna melted sandwich (recipe x 2) (4B 5G 4B) with an apple (0B 0G 0P)
D: Grilled pork tenderloin seasoned with cumin (3B 3G 2P) with black beans, avocado, cucumber and tomato salad (2B 3G 2P)

Total: WW points 12B 18G 11P, calories 900 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I’ve left a lot of leeway for you to add more food like coffee, drinks, fruit, snacks, dessert, wine, etc.
* Green salad contains 7½ cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette. Set aside 1 serving of lettuce for lunch on Friday.

* Google Doc

Print shopping list

Shopping List

To produce

5 medium apples (any variety) 2 large bananas 1 (12 oz) container of fresh strawberries 2 (6 oz) containers of fresh berries (your choice) ¼ pound red seedless grapes 1 medium melon 1 medium PLUS 5 large lemons 4 medium limes 1 medium orange bell pepper 1 medium PLUS 3 large red peppers 2 small (5 oz) PLUS 3 medium (6 oz) Hass avocados 3 Persian (mini) cucumbers 1 large English cucumber (can fit 3 additional Persian cucumbers in Greek pasta salad if desired) 1 medium cucumber 1 medium-sized cauliflower 1 (1 pound) bag of baby carrots 2 medium-sized carrots 1 small bunch of celery 1 medium-sized garlic 1 large bunch of spring onions 1½ pound multi-colored baby potatoes 1 small bunch of fresh coriander 1 medium bunch of fresh Italian parsley 1 small bunch / container of fresh oregano (optional garnish for Greek pasta salad. May use another herb if desired) 1 small bunch / container of fresh dill 1 (1 pound) bag / clam el vegetables 1 small bunch of baby spinach 2 medium-sized romaine lettuce 2 dry pints of cherry or grape tomatoes 5 Roma tomatoes 3 medium-ripe tomatoes 1 medium-red onion 1 small yellow onion

Meat, poultry and fish

1 pound peeled and deveined large shrimp 1 pound cooked lobster meat (from 1 1/4 pounds [4]whole lobsters or [4-ounce] Tails) 1 ¼ pounds (4) 93% lean ground beef patty 1 pound 93% lean turkey meat 1 2/3 pounds (3 large) boneless skinless chicken breasts 1 Italian chicken sausage link 1 packet of bacon 1 (18) ounce) pork tenderloin

GRain *

1 (1 pound) pack of small noodles (like rotini, cavatappi, or flies) 1 (1 pound) pack of Cavatappi noodles (I like Delallo) 1 pack of 100 calorie whole grain potato rolls (like Martins) 1 loaf of whole grain sliced ​​bread (I like Dave’s Killer Bread) 1 pack of hard corn taco mussels (like Old El Paso Stand ‘n Stuff) 1 pack of unbleached all-purpose flour 1 packet of dry brown rice (or 1½ cups pre-cooked)

Spices and spices

Extra virgin olive oil Rapeseed oil cooking spray Olive oil spray (or take a misto oil mist) Kosher salt (I like Diamond Crystal) Pepper mill (or fresh peppercorns) Paprika Smoked paprika Chili powder Garlic powder Cumin oregano Red wine vinegar Light mayonnaise Vanilla extract with the Ingredients in the list itself) Sriracha Cayenne Pepper Ground red pepper flakes Yellow mustard

Dairy products & other chilled items

1 (18-pack) large eggs 1 (8-ounce) pack of low-fat pepper jack cheese (I like sargento) 1 (8-ounce) pack of sliced ​​low-fat cheddar or American cheese 1 (8-ounce) bag that is shredded regularly or reduced-fat cheddar -Cheese 1 pint 1% buttermilk 1 (16 ounce) tub of low-fat cottage cheese (I like good culture) 1 small piece of feta cheese 1 small wedge of parmesan 1 (6 ounce) container 2% Greek yogurt 1 (6) ounce) container 0 % Greek yogurt 1 small pint of whipped cream or container of whipped cream (optional, for banana pancake muesli)

Canned food and jarred

2 (4.5-ounce) cans of tuna in water 2 (15.5-ounce) cans of black beans 1 (15-ounce) can of chickpeas 1 (4-ounce) can or (4.25-ounce) tube of tomato paste 1 ( 8-ounce) can of tomato sauce 1 medium glass of dill pickle chips 1 (32 ounce) carton of low or reduced sodium chicken broth 1 small glass of salsa verde 1 small glass of pitted Kalamata olives

Other dry goods

1 small pack of roasted peeled pistachios (if you buy from the large container you need 2 tablespoons) 1 small pack of pecans or walnuts (if you buy from the large container you need 2 tablespoons) baking powder Colored sprinkles (optional for banana pancake muesli)

Non-food items

* If you wish, you can buy gluten-free

Print shopping list

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