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.

Spring is finally in the air! I’m loving the warmer weather finally! This week I included recipes for Mother’s Day brunch, but if you want more ideas, I have more recipes here.

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!

MONDAY (5/7)
B: Petite Crust-Less Quiche (5) with an orange (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Cream of Zucchini Soup (1) with 2 tablespoons parmesan (2) and  2 Easy Garlic Knots (4)
Totals: Freestyle Points 19, Calories 791*

TUESDAY (5/8)
B: Petite Crust-Less Quiche (5) with an orange (0)
L: Chickpea Avocado Salad (3)
D: Carne Asada Steak Salad (9) (double recipe for 4 people)
Totals: Freestyle Points 17, Calories 912*

WEDNESDAY (5/9)
B: Petite Crust-Less Quiche (5) with 1 cup strawberries (0)
L: Chickpea Avocado Salad (3)
D: Chicken Tzatziki Bowls (9)
Totals: Freestyle Points 17, Calories 906*

THURSDAY (5/10)
B: Petite Crust-Less Quiche (5) with 1 cup strawberries (0)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Korean Beef Rice Bowls (10)
Totals: Freestyle Points 21, Calories 885*

FRIDAY (5/11)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0), 1 tablespoon chopped almonds (2) and 1 teaspoon honey (1)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Grilled Mediterranean Cedar Plank Salmon (1) with Lemon Asparagus Couscous Salad with Tomatoes (5)
Totals: Freestyle Points 15, Calories 880*

SATURDAY (5/12)
B: Asparagus-Pancetta Potato Hash (4)
L: Berry Salad with Almond-Cranberry Crusted Goat Cheese (8)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 456*

SUNDAY (5/13)
B: Czech Crepes with Berries and Cream (4)
L: Chicken Quiche (6) with an arugula salad** (4)
D: Zucchini Pork Dumplings (6) with  Spicy Garlic Edamame (3)
Totals: Freestyle Points 22, Calories 1,018*

*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.

** Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette

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