7 Day Healthy Meal Plan (May 30-June 5)

posted May 27, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

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

Sum-sum-summertime!!!!! It’s almost here!! As the days get longer and warmer, who wants to be in a kitchen all the time? Not me!! Let’s get outside and grill! On those evenings that we are cooking outside, I like having sides that are easy, quick or able to be made ahead of time. Some of my go-to’s are Farro Salad With Feta, Cucumber and Sun Dried Tomatoes, Lemon-Parsley Potato Packets and my Perfectly Grilled Zucchini. You can also just keep it simple with a salad topped with my Basil Green Goddess Salad Dressing.

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 (5/30)
B: Avocado Toast with Sunny Side Egg
L: Spicy Canned Salmon Rice Bowls
D: Easy Inside Out Turkey Cheeseburgers and Macaroni Salad with Tomatoes
Total Calories: 1,052*

TUESDAY (5/31)
B: Protein PB & J Smoothie Bowl
L: Spicy Canned Salmon Rice Bowls
D: Cuban Picadillo with ¾ cup brown rice and Quick Cabbage Slaw (recipe x 2)
Total Calories: 1,116*

WEDNESDAY (6/1)
B: Avocado Toast with Sunny Side Egg
L: LEFTOVER Cuban Picadillo with 2 cups LEFTOVER Quick Cabbage Slaw
D: Baked Chicken Parmesan over 1 cup whole wheat spaghetti** and Roasted Asparagus (recipe x 2)

Total Calories: 1,063*

THURSDAY (6/2)
B: Protein PB & J Smoothie Bowl
L: LEFTOVER Cuban Picadillo with 2 cups LEFTOVER Quick Cabbage Slaw
D: LEFTOVER Baked Chicken Parmesan over 1 cup LEFTOVER whole wheat spaghetti and LEFTOVER Roasted
Asparagus

Total Calories: 1,102*

FRIDAY (6/3)
B: Avocado Toast with Sunny Side Egg
L: Chicken Club Lettuce Wrap Sandwich with 1 ounce baked potato chips
D: Blackened Shrimp and Grits

Total Calories: 975*

SATURDAY (6/4)
B: Easy Bagel Recipe**with 2 tablespoons whipped cream cheese, 2 ounces smoked salmon, and 4 red onion rings
L: Arugula Pasta Salad with Chickpeas and Sun Dried Tomatoes
D: DINNER OUT

Total Calories: 585*

SUNDAY (6/5)
B: Tex Mex Migas
L: Pepperoni Pizza Bites with 8 baby carrots
D: Soy Marinated Flank Steak with Asian Chopped Salad with Sesame Soy Vinaigrette

Total Calories: 1,150*

*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.

**Make an extra 4 cups spaghetti for leftovers Thursday.
# Double dough recipe for lunch Sunday.

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium lime
• 1 medium lemon
• 1 small head garlic
• 1 (2-inch) piece fresh ginger
• 2 small (5-ounce) Hass avocados
• 1 small jalapeno
• 3 medium red bell peppers
• 1 medium yellow bell pepper
• 2 pounds asparagus
• 2 Persian cucumbers (or 1 small English)
• 1 small package snow peas (if buying from bulk bin, you need 1 cup)
• 1 medium package baby carrots
• 2 small carrots (or 1 small package shredded)
• 2 medium bunches scallions
• 1 small head cilantro
• 1 medium head Iceberg lettuce
• 1 small head Romaine lettuce
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 small head white cabbage (or 1 small bag pre-shredded)
• 1 (5-ounce) bag/clamshell baby arugula
• 6 medium vine-ripened tomatoes
• 2 small red onions
• 1 large yellow onion

Meat, Poultry and Fish

• 1 pound 93% lean ground turkey
• 1 ½ pounds 93% lean ground beef
• 2 pounds (4) boneless, skinless chicken breasts
• 2 pounds flank steak
• 1 pound peeled and deveined jumbo shrimp
• 1 small package center-cut bacon
• 3 ounces (6 slices) organic deli chicken or turkey breast
• 1 small package turkey pepperoni
• 1 (8-ounce) package smoked salmon (lox)

Grains*

• 1 small package corn tortillas
• 1 small package unbleached all-purpose or white whole wheat flour
• 1 (16-ounce) package whole wheat spaghetti
• 1 (16-ounce) package penne or rotini pasta
• 1 (16-ounce) package elbow pasta
• 1 small package whole wheat or white seasoned breadcrumbs
• 1 small package dry brown rice (or 4 ½ cups pre-cooked)
• 1 small package quick cooking grits (not instant)
• 1 small loaf sliced whole grain bread
• 1 package 100 calorie whole wheat hamburger buns (such as Martin’s)

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)
• Light mayonnaise
• Sriracha sauce
• Ketchup (optional, for Turkey Cheeseburgers)
• Yellow mustard (optional, for Turkey Cheeseburgers)
• Furikake (can sub crumbled toasted seaweed and sesame seeds in Salmon Bowls, if desired)
• White vinegar
• Apple cider vinegar
• Balsamic vinegar
• Rice vinegar
• Garlic powder
• Oregano
• Cumin
• Bay leaves
• Paprika
• Cayenne pepper
• Thyme
• Optional bagel toppings: such as everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Crushed red pepper flakes
• Honey
• Sesame oil
• Regular or reduced sodium soy sauce*
• Sesame seeds

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (8-ounce) bag shredded part skim or reduced fat mozzarella cheese/
• 1 small package sliced 2% American or reduced fat cheddar cheese
• 1 small block sharp cheddar cheese
• 1 small wedge fresh Parmesan cheese
• 1 small package queso fresco
• 1 small tub whipped cream cheese
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 small box butter
• 1 (12-ounce) container skim milk
• 1 (8-ounce) container almond, oat, soy or other non-dairy milk (can buy a larger skim milk and sub ½ cup in Smoothie Bowls, if desired)

Canned and Jarred

• 1 jar marinara sauce
• 1 small jar sun dried tomatoes
• 1 (15-ounce) can chickpeas
• 2 (5-ounce) cans wild skinless pink or red salmon
• 1 (8-ounce) can tomato sauce
• 1 (2.5-ounce) can sliced black olives
• 1 small jar pitted green olives, alcaparrado or capers
• 1 small jar sliced pickles (optional, for Turkey Cheeseburgers)
• 1 small jar peanut butter
• 1 (32-ounce) carton low sodium chicken broth

Frozen

• 1 medium package blueberries
• 1 medium package strawberries
• 1 medium package shelled edamame

Misc. Dry Goods

• Baking powder
• 1 snack-size bag (1 ounce) baked potato chips
• Vanilla protein powder
• Chia seeds (optional topping for Smoothie Bowls)

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List