A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Wishing everyone a Happy Memorial Day weekend! A few notes for this week’s meal plan, prep the quinoa ahead for breakfast bowls and marinade for chicken on Sunday night, if desired. Grill extra breast of chicken for Tues/Wed lunches.

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a day.

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!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

(Picture above is the Skinnytaste Meal Planner, read more about it here.)

MONDAY (5/28)
B: Berry Quinoa Breakfast Bowls (5)
L: Grilled Lemon Dijon Chicken Skewers (1) with Rainbow Potato Salad (5)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Southwestern Black Bean Salad (1)
Totals: Freestyle Points 15, Calories 824*

TUESDAY (5/29)
B: Berry Quinoa Breakfast Bowls (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Skillet Taco Cauliflower Rice (5)
Totals: Freestyle Points 15, Calories 864*

WEDNESDAY (5/30)
B: Avocado Toast Egg-in-a-Hole (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Turkey Stuffed Peppers (5) and a green salad (0)** with Avocado Cilantro Buttermilk Dressing (2)
Totals: Freestyle Points 16, Calories 898*

THURSDAY (5/31)
B: Avocado Toast Egg-in-a-Hole (4)
L: LEFTOVER Turkey Stuffed Peppers (5) and a green salad (0) with Zesty Avocado Cilantro Buttermilk Dressing (2)
D: Chicken Shawarma Salad (6)
Totals: Freestyle Points 17, Calories 814*

FRIDAY (6/1)
B: PB & J Smoothie (4)
L: LEFTOVER Turkey Stuffed Peppers (5) and a green salad (0) with Avocado Cilantro Buttermilk Dressing (2)
D: Shrimp Scampi Foil Packets (4) with grilled zucchini (0) and 2 ounces multi-grain baguette (3)
Totals: Freestyle Points 18, Calories 910*

SATURDAY (6/2)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Grilled Mediterranean Chicken and Quinoa Salad (3)
D: DINNER OUT!
Totals: Freestyle Points 11, Calories 488*

SUNDAY (6/3)
B: Eggs and Soldiers with Asparagus (2)
L: Tuna Deviled Eggs (2) with an apple (0)
D: Spiralized Shanghai Beef and Broccoli (7) (Recipe x 2)
Totals: Freestyle Points 11, Calories 928*

*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.

**Green salad includes 9 cups romaine, 1 cup each: carrots, tomatoes, cucumber, and 3 scallions.  Serves 4 plus leftovers for lunch Thurs and Fri.

Google doc link

Shopping List:

Produce

• 4 apples
• 1 medium banana
• 1 ½ pounds multi-color baby potatoes
• 1 medium head cauliflower (or 4 cups “riced”)
• 4 medium zucchini
• 3 large red bell peppers
• 1 small bell pepper (any color)
• 1 pound thin asparagus
• 1 (4-inch) piece fresh ginger
• 4 medium heads broccoli (with thick stems)
• 2 medium heads garlic
• 6 medium lemons
• 2 oranges
• 1 small bunch Italian parsley
• 1 medium bunch cilantro
• 1 bunch/container fresh dill
• 2 medium ears of corn (can sub frozen kernels, if desired)
• 2 jalapenos (1 is optional)
• 2 medium bunches scallions
• 1 small bunch/container fresh chives (can sub scallion greens, if desired)
• 1 small bunch celery (you need 1 stalk)
• 1 medium vine-ripened tomato
• 4 medium limes
• 2 small and 2 medium Hass avocados
• 2 large head Romaine
• 1 large head Butter/Bibb lettuce
• 1 small bunch/container fresh oregano
• 1 small and 1 medium red onion
• 1 large English cucumber
• 2 small cucumbers
• 3 Persian cucumbers (or can sub medium cucumber)
• 1 small white onion
• 1 medium yellow onion
• 2 dry pints cherry or grape tomatoes
• 1 pound container fresh strawberries
• 1 (6-ounce) container fresh blueberries
• 2 (6-ounce) containers fresh berries (your choice)
• 2 medium carrots

Meat, Poultry and Fish

• 1 ¼ pounds (3) boneless, skinless chicken breasts
• 1 pound boneless, skinless thin sliced chicken cutlets
• 1 ¼ pound pork tenderloin
• 1 package center-cut bacon
• 2 pounds 93% lean ground turkey
• 1 pound boneless, skinless chicken thighs
• 1 ¼ pounds large or jumbo (40), peeled and deveined, shrimp
• 4 (5 ounce) sirloin steaks, 1” thick

Grains

• 1 package dry quinoa
• 1 small package whole grain bread
• 1 small package dry brown rice
• 1 (8-ounce) multi-grain baguette
• 1 small bag white whole wheat flour (I use King Arthur)

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Cinnamon
• Vanilla extract
• Honey
• Dijon mustard
• Light mayonnaise
• Yellow mustard
• Cumin
• Garlic powder
• Chili powder
• Paprika
• Onion powder
• Dried parsley
• Dried basil
• Dried oregano
• Hot sauce (optional)
• Smoked paprika
• Turmeric
• Curry powder
• Red pepper flakes
• Red wine vinegar
• Maple syrup
• Hoisin sauce
• Reduced sodium soy sauce
• Sesame oil

Dairy & Misc. Refrigerated Items

• 1 (32-ounce) container vanilla almond milk (I use Almond Breeze)
• 1 18-pack large eggs
• 1 small box unsalted butter
• 1 block feta cheese (the kind that comes in brine, if you can find it)
• 1 (8-ounce) container 1% buttermilk
• 1 small block (or bag of shredded) reduced fat cheddar cheese
• 1 (6-ounce) container 2% Greek yogurt (use leftover in Tzatziki)
• 1 (6-ounce) container nonfat Greek yogurt
• 1 quart skim milk
• 1 small wedge/container gorgonzola or blue cheese (can sub 1 tablespoon cheddar or feta in Cobb Salad, if desired)

Frozen

• 1 small bag blueberries
• 1 small bag corn kernels (if you don’t buy fresh)

Canned and Jarred

• 1 small jar dill pickles
• 1 (15.5-ounce) can black beans
• 1 small jar salsa
• 1 (8-ounce) can tomato sauce
• 1 small jar peanut butter
• 1 (14-ounce) can reduced sodium chicken broth
• 1 small jar pitted kalamata olives
• 2 (6-ounce) cans albacore tuna in water

Misc. Dry Goods

• Liquid stevia or sweetener of your choice (I use NuNaturals Vanilla)
• 1 small box/bag granulated sugar
• Baking powder
• 1 small bottle/box dry white wine (you need ¼ cup)
• 1 small bag hemp seeds, pepitas or nuts (you need 2 teaspoons)