7 Day Healthy Meal Plan (May 2-8)

Post April 29, 2022By Gina

A 7-day free, flexible weight loss plan that includes breakfast, lunch, dinner, and a shopping guide. All recipes include macros, and links to the WW recipe builder to help you get your points.

7-Day Healthy Meal Plan

This will be a very busy week! Cinco de Mayo falls on Thursday. Enjoy it with my Best Guacamole recipe, chips, and my Skinny Taco Dip. Then Sunday is the day to celebrate all the phenomenal moms out there- it’s Mothers Day! I am so grateful for my mom, my mom in law, and all of the moms in my family. I wish you all a day filled family and love!

Many of us are now having to adapt, scale back, or get more creative when it comes to our meals due to rising grocery prices. A MEAL PLAN is one of the best ways to keep your budget in check and to maintain healthy eating habits. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

If Budget Friendly isn’t your bag, you want more flexibility and/or the ability to adjust the 7-day Plan, you have dietary restrictions, want to meal prep, need quick weekday dinners, then check out the 100+ Skinnytaste meal plans available in Relish+.  Let’s make life easier and more enjoyable, one meal at the time!

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral-bound meal planner comes with weekly meal planning grids, which you can cut out and stick to your fridge. It also includes a 12-week meal plan, 30 (15 fresh) recipes, and tearout grocery lists. I love to start my week with gratitude, affirmations, and intentions. So I added a space for that. I hope you love it as much as me!

Get the meal planner here

A note on WW Personal Points

Since points are not the same on the new Weight Watchers plans, I no longer offer points. However, I do provide links to them. WW Personal pointsAll recipes can be adapted to the recipe builder. Look for the Orange buttonIn the recipe card, you will see my WW personal points. Click on the link to go to Weight Watchers. There you can view the WW points and add them to your day. Only US users are allowed to click on this link. All cookbook recipes in our cookbook index are also updated.

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with Plenty of room to maneuverWe are here for you Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap out recipes for meals that you prefer. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. You will save time and money. 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! You can find out more by clicking here email list, you can subscribe hereSo you don’t miss a meal plan!

Meal Plan

Monday through Friday breakfast, lunch and dinner are designed for one person. Saturday and Sunday meals are for four people. Some recipes can be made into leftovers that can be used for lunch the next day or two nights. The grocery list includes everything you need for all the meals on the plan.

MONDAY (5/2)
B: Banana Nut Protein Oats
L: Avocado Quinoa Salad
D: Portobello Burger and Pesto Mayo with Skinny Garlic Parmesan Fried (recipe 2x)

Total Calories: 1,156*

TUESDAY (5/3)
B: Mushroom Spinach Scrambled Eggs
L: LEFTOVER Avocado Quinoa Salad
D: Thai Chicken Peanut Lettuce Tacos w/ Asian Cabbage Mango Slaw
Total Calories: 1,029*

WEDNESDAY (5/4)
B: Banana Nut Protein Oats
L: Spicy Canned Salmon Rice bowls
D: Turkey Stuffed Peppers with a green salad**

Total Calories: 1,106*

THURSDAY (5/5)
B: Mushroom Spinach Scrambled Eggs
L: LEFTOVER Turkey Stuffed Peppers and LEFTOVER green salad
D: Chicken Chimichangas with Quick Mexican Brown Rice
Total Calories: 1,191*

FRIDAY (5/6)
B: Banana Nut Protein Oats
L: LEFTOVER Turkey Stuffed Peppers and LEFTOVER green salad
D: Fish Florentine

Total Calories: 1,068*

SATURDAY (5/7)
B: Yogurt Waffles with 1 tablespoon maple syrup and ½ cup sliced strawberries
L: Ranch Chicken Salad in small whole wheat tortilla with 1 ounce avocado
D: DINNER OUT

Total Calories: 572*

SUNDAY (5/8).
B: Spinach Ricotta Quiche
Avocado Salad and Zesty Lime Shrimp
D: Steak Kebabs and Grilled Vegetable Pasta Salad
Total Calories: 908*

*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 mixed greens, 3 scallions, 3/4 cup each: tomatoes, carrots, cucumbers, chickpeas and generous ⅓ cup light vinaigrette. For lunch Thurs/Fri, reserve 2 portions (undressed).

*Google doc