7 Day Healthy Meal Plan (May 23-29)

posted May 20, 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

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. Whether you are hosting or traveling- here are some of my favorites! For an appetizer try my Watermelon Caprese Salad, for a side my Chilled Italian Shrimp Tortellini Salad, for a main, my Easy Inside Out Turkey Cheeseburgers and of course for dessert my Red, White and Blueberry Trifle. No matter what food you make, take time to make memories with those you love! Have a happy and safe weekend!

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

Skinnytaste 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!

Skinnytaste Ultimate Meal Planner

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 (5/23)
B: Instant Pot Baked Oatmeal Bars
L: Burst Tomato Cottage Cheese Caprese Bowl with 1 small slice sourdough toast
D: Quinoa Huevos Rancheros Bowl

Total Calories: 849*

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

Total Calories: 1,035*

B: LEFTOVER Instant Pot Baked Oatmeal Bars
L: Buffalo Chicken Salad
D: Summer Vegetables with Sausage and Potatoes

Total Calories: 932*

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*

B: Cottage Cheese Egg and Sausage Frittata
L: Grilled Pesto Shrimp Skewers with Grilled Vegetable Orzo Pasta Salad

Total Calories: 680*

SUNDAY (5/29)
B: Strawberry Peanut Butter Smoothie Bowls (recipe x 2)
L: Grilled Chicken Kabobs with Cucumber Yogurt Sauce with Greek Pasta Salad
D: Juicy Turkey Burgers with Zucchini on a 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

Print Shopping List

Shopping List


  • 2 small PLUS 1 large (ripe) banana
  • 3 medium lemons
  • 5 medium limes
  • 1 large grapefruit
  • 2 medium (6-ounce) Hass avocados
  • 4 large ears of corn
  • 2 radishes (optional topping for TK)
  • 1 large English cucumber
  • 1 medium cucumber
  • 3 medium PLUS 1 large zucchini
  • 2 medium orange bell peppers
  • 2 medium yellow bell peppers
  • 2 medium red bell peppers
  • 1 small bunch celery
  • 1 ½ pounds multicolor baby potatoes
  • 1 pound baby red potatoes
  • 1 small bag baby carrots
  • 1 small head garlic
  • 1 small bunch scallions
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh mint
  • 1 small bunch/container fresh rosemary or thyme
  • 1 small bunch fresh cilantro
  • 1 large bunch/container fresh basil
  • 1 (5-ounce) clamshell/bag mixed greens
  • 1 (5-ounce) clamshell/bag PLUS 1 (1-pound) clamshell/bag baby spinach
  • 1 large head Romaine lettuce
  • 2 (2-pound) containers cherry or grape tomatoes
  • 2 medium vine-ripened tomatoes
  • 1 small PLUS 1 medium red onion
  • 1 small PLUS 1 large yellow onion

Meat, Poultry and Fish

  • 1 pound (4) thin-sliced boneless, skinless chicken breast cutlets
  • 2 pounds boneless, skinless chicken breasts
  • 2 pounds 93% lean ground turkey
  • 3 Italian chicken sausage links
  • 1 ¼ pound (4) salmon fillets
  • 1 ½ pounds jumbo shrimp


  • 1 small loaf sliced sourdough bread (or 1 small roll)
  • 1 package whole wheat hamburger buns
  • 1 small package old fashioned oats
  • 1 small package dry quinoa (or 1 cup pre-cooked)
  • 1 small package dry brown rice (or 3 cups pre-cooked)
  • 1 small package corn tortillas
  • 1 package orzo pasta
  • 1 package rotini, cavatappi or bow tie pasta
  • 1 package whole wheat spaghetti
  • 1 small package seasoned whole wheat breadcrumbs

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
  • Cinnamon
  • Balsamic glaze
  • Seasoning salt (such as Lawry’s)
  • Regular or olive oil mayonnaise
  • Chili powder
  • Frank’s RedHot Sauce
  • Garlic powder
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Red wine vinegar
  • Ginger
  • Za’atar (can sub 2 teaspoons oregano in chicken kabobs, if desired)
  • Oregano
  • Yellow mustard

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 (6-ounce) container 2% plain Greek yogurt
  • 1 (6-ounce) container low fat plain yogurt
  • 1 (32-ounce) container whole milk or low fat cottage cheese (I love Good Culture)
  • 1 small tub sour cream
  • 1 quart unsweetened almond or other non-dairy milk
  • 1 small chunk feta cheese
  • 1 package cotija cheese
  • 1 package queso fresco (can sub ½ cup cotija in Huevos Rancheros, if desired)
  • 1 medium wedge Parmesan or Romano cheese
  • 1 small container light blue cheese dressing (or ingredients to make your own. Optional, for topping Buffalo Chicken Salad)

Canned and Jarred

  • 2 (15-ounce) cans black beans
  • 1 (15-ounce) can chickpeas
  • 1 small jar salsa verde
  • 1 small jar dill pickle spears
  • 1 small jar pitted kalamata olives
  • 1 (25.25-ounce) jar tomato basil pasta sauce (I like Delallo)
  • 1 small jar peanut butter


  • 1 (12-ounce) bag strawberries

Misc. Dry Goods

  • Baking powder
  • 1 small package chopped pecans (if buying from bulk bin, you need about 1/4 cup)
  • 1 small package unsweetened shredded coconut
  • 1 small package chopped dates or raisins (optional, for Baked Oatmeal Bars. If buying from bulk bin, you need 2 tablespoons)
  • 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

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