7 Day Healthy Meal Plan (May 2-8)

posted April 29, 2022 by Gina

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

What a fun and busy week this will be! Cinco de Mayo is on Thursday- enjoy with my Best Guacamole Recipe, chips and one of my favorites- Skinny Taco Dip. Then Sunday is the day to celebrate all the phenomenal moms out there- it’s Mothers Day! I am so thankful for my mom, my mother in law and all the other moms in my life. I wish all of you a day filled with family and love!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. 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+ . meal plans available in Relish+. Cheers to making life easier and healthier, one meal at a time!

Ultimate . Meal Planner

I’m also excited to share the . Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the 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 wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. 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. 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 . 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

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

Total Calories: 1,156*

TUESDAY (5/3)
B: Mushroom Spinach Scrambled Eggs
L: LEFTOVER Avocado Quinoa Salad
D: Thai Chicken Peanut Lettuce Tacos with 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 with 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 with 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 a small whole wheat tortilla and 1 ounce avocado
D: DINNER OUT

Total Calories: 572*

SUNDAY (5/8)
B: Spinach Ricotta Quiche
L: Zesty Lime Shrimp and Avocado Salad
D: Steak Kebabs with Chimichurri and Grilled Vegetable Orzo 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. Set aside 2 servings (undressed) for lunch Thurs/Fri.

*Google doc

Print Shopping List

Shopping List

Produce

3 medium bananas
6 medium limes
1 medium navel orange
1 medium mango
1 (12-ounce) container fresh strawberries
3 large (7-ounce) Hass avocados
6 Persian cucumbers (can sub 2 English, if desired)
1 large zucchini
1 medium yellow bell peppers
2 medium PLUS 3 large red bell peppers
4 medium portobello mushroom caps
8 ounces sliced white mushrooms
3 medium jalapenos
1 large head garlic
1 (2-inch) piece fresh ginger
12 ounces (2 medium) Russet or Yukon Gold potatoes
1 medium package shredded carrots
2 large bunches scallions
1 medium bunch fresh cilantro
1 small bunch fresh Italian parsley
1 medium bunch/container fresh basil
1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Ranch Chicken Salad, if desired)
1 small head red (or 1 package pre-shredded)
1 medium head iceberg lettuce
1 (1-pound) clamshell/bag fresh baby spinach
1 (10-ounce) clamshell/bag mixed baby greens
1 (1-pound) container grape or cherry tomatoes
2 medium plum tomatoes
2 medium PLUS 1 large vine-ripened tomatoes
1 medium beef steak or heirloom tomato
1 small PLUS 1 medium PLUS 1 large red onions
2 medium yellow onions

Meat, Poultry and Fish

1 pound ground chicken
2 rotisserie chickens (or 2 pounds raw boneless, skinless chicken breasts. If using rotisserie chicken, buy one at the beginning of the week and one at the end)
1 pound 93% lean ground turkey
1 pound jumbo peeled, cooked shrimp (can buy raw and cook yourself, if desired)
1 ¼ pound beef sirloin or Angus
1 ½ pounds (4) skinless white firm fish fillets (grouper, bass, halibut, etc.)

Grains*

1 package quick oats
1 small package dry red or tricolor quinoa (or 1 ½ cups pre-cooked)
1 large package dry brown rice (6 ¼ cup pre-cooked)
1 package whole wheat low calorie buns (I use Martin’s)
1 package (6 to 8 inch) low-carb whole wheat tortillas (I like La Tortilla Factory)
1 package unbleached all-purpose or white whole wheat flour
1 package orzo pasta

Condiments and Spices

Extra virgin olive oil
Canola oil
Cooking spray
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Pure maple syrup
Light or regular mayonnaise
Balsamic vinegar
Reduced sodium or regular soy sauce*
Sriracha sauce
Honey
Sesame oil
Sesame seeds (black and/or white)
Garlic powder
Cumin
Furikake
Light vinaigrette dressing (or make your own with ingredients in list)
Rice vinegar
Smoked paprika
Cayenne pepper
Vanilla extract
Onion powder
Dried parsley
Dried basil
Apple cider vinegar
Red wine vinegar
Crushed red pepper flakes
Honey
Steak seasoning (such as Montreal Steak Grill Mates)

Dairy & Misc. Refrigerated Items

1 pint egg whites
1 18-pack large eggs
1 tub container sour cream
1 small box salted butter
1 pint half and half
1 pint low fat buttermilk
1 package 1/3 less fat cream cheese
1 small tub part-skim ricotta cheese
1 (4-ounce) ball fresh whole milk mozzarella cheese
1 (8-ounce) bag shredded part-skim mozzarella cheese
1 (8-ounce) bag shredded reduced fat cheddar cheese
1 small block or package shredded pepper Jack cheese
1 medium chunk fresh Parmesan cheese
1 (6-ounce) container plain nonfat yogurt
1 (8-ounce) container skim milk
1 (12-ounce) container almond milk (can buy a larger container skim milk and can sub that in Yogurt Waffles, if desired)
1 (9-inch) refrigerated deep dish pie crust

Canned and Jarred

1 small jar pesto
1 small jar roasted red peppers
1 (4-ounce) can mild diced green chilies
1 (15-ounce) can chickpeas
1 jar PB2 or peanut butter
1 (8-ounce) can tomato sauce
1 (4-ounce) can or (4.5-ounce) tube tomato paste
1 (15-ounce) can reduced sodium chicken broth
1 (5-ounce) can wild pink or red salmon in water

Misc. Dry Goods

16 ounces vanilla protein shake (I like Orgain)
1 small package chopped peanuts (if buying from bulk bin, you need 2 tablespoons)
1 small package chopped walnuts (if buying from bulk bin, you need 2 tablespoons)
Baking powder

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List