7 Day Healthy Meal Plan (May 23-29)

Post May 20, 2022By Gina

Free 7-day flexible weight loss meal plan that includes breakfast, lunch, and dinner. Also includes a shopping list. All recipes include macros as well as links to WW Recipe Builder to earn your own points.

7-Day Healthy Meal Planning

I can’t believe it’s almost Memorial Day!! This year is flying by! I am looking forward to warm weather and BBQ’s with friends and family this weekend. Here are some of my favorite recipes, no matter if you are hosting or travelling. My Watermelon Caprese Salad is a great appetizer. I also recommend my Chilled Italian Shrimp Tortellini salad as a side dish. For mains, try my Easy Inside Turkey Cheeseburgers, or my Red, White, & Blueberry Trifle for dessert. Make memories with those you love, no matter what food you choose! Have a safe and happy weekend!

With grocery prices on the rise, many people are forced to adjust, scale back, and/or be more creative with their meals. 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+.  We wish to make your life easier and more healthy, one meal at 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 plan includes weekly meal planning grids, 30 (15 fresh) recipes, and tear-out grocery list. I love to start my week with gratitude, affirmations, and intentions. So I added a space for that. I hope you enjoy this as much I do!

Buy the meal plan here

A note about WW Personal points:

I no longer offer points as they are different on the new Weight Watchers programs, but I do provide links. WW Personal pointsAll recipes can be adapted to the recipe builder. Look out for the Orange buttonIn the recipe card, you will see my WW personal points. Click on this to take you to Weight Watchers’ website. You can view your WW points and add them into your day (US only). All cookbook recipes are updated in the cookbook index!

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 maneuverFor you to Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap recipes to make your preferred meals. 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 get on the email list, you can subscribe hereSo you don’t miss a meal plan!

Meal Plan

Breakfast and lunch Monday-Friday are designed for 1 person, while Saturday and Sunday meals are designed for 4 people. Some recipes can be made into leftovers that can be used for lunch the next day or two nights. The grocery list is complete and includes all the ingredients you need to prepare all meals on your plan.

MONDAY, 5/23/2013
B: Instant Pot Baked Oatmeal Bars
L: Burst Tomato Cottage Chees Caprese Bowl with 1 small slice of sourdough Toast
D: Quinoa Huevos Rancheros Bowl

Total Calories: 849*

TUESDAY (5/24)
B: LEFTOVER Instant Pot Baked Oatmeal Bars
L: Burst Tomato Cottage Chees Caprese Bowl with 1 small slice of sourdough Toast
D: Grilled Chicken Tacos With Lettuce Slaw and Avocado with Warm Mexican Corn Salad

Total Calories: 1,035*

WEDNESDAY (5/25)
B: LEFTOVER Instant Pot Baked Oatmeal Bars
L: Buffalo Chicken Salad
D: Summer Vegetables and Sausage with Potatoes

Total Calories: 932*

THURSDAY (5/26)
B: 2 hard-boiled eggs and ½ grapefruit
L: LEFTOVER Buffalo Chicken Salad
D: Instant Pot Spaghetti with Meat Sauce and a green salad*
Total Calories: 1,058*

FRIDAY (5/27)
B: 2 hard-boiled eggs and ½ grapefruit
L: LEFTOVER Instant Pot Spaghetti With Meat Sauce
D: Basil-Parmesan Crusted Salmon with ¾ cup brown rice and Wilted Baby Spinach with Garlic and Oil

Total Calories: 1,114*

SATURDAY (5/28)
B: Cottage Cheese Egg & Sausage Frittata
L: Grilled Pesto Shrimp Skewers and Grilled Vegetable Pasta Salad
D: DINNER OUT

Total Calories: 680*

SUNDAY (5/29)
B: Strawberry Peanut butter Smoothie Bowls (recipe 2x)
L: Grilled Chicken Kabobs With Cucumber Yogurt sauce with Greek Pasta Salad
D: Juicy Turkey Burgers With Zucchini on Whole Wheat Bun with Rainbow Potato Salad

Total Calories: 1,171*

*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 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, carrots, cucumbers, chickpeas
with ¼ cup light vinaigrette.

*Google doc