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7-Day Healthy Meal Plan (May 2-8)

7-Day Healthy Meal Plan (May 2-8)

Posted April 29, 2022 by means of Gina

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

A free 7-day flexible weight loss meal plan that includes breakfast, lunch and dinner and a shopping list. All recipes contain 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 Thursdays – 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 – it’s Mother’s Day! I am so thankful for my mother, my mother-in-law and all the other mothers in my life. I wish you all a day full of family and love!

With supermarket prices rising, many of us need to adjust, scale back, and/or get more creative with our meals. One of the absolute BEST ways to stay on a budget and maintain healthy eating habits is MEAL PLAN. You can get more 5-day budget-friendly meal plans by signing up for Relish+ (get a free 14-day trial here!)

If Budget-friendly isn’t your thing, you want more flexibility and/or the ability to customize the 7-day Plan, you have dietary restrictions, want to prepare meals, need quick weeknight dinners, check out the 100+ Skinnytaste meal plans available in Relish+. Cheers to making life easier and healthier, one meal at a time!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal PlannerSkinnytaste Ultimate Meal Planner

I’m also excited to share that the Skinnytaste Ultimate Meal Planner is now available! The 52 Week Spiral Meal Planner has weekly meal planning grids that you can tear out and place on your fridge if you wish, a 12 week meal plan, 30 (15 new) recipes, and pull-out grocery lists. I love to start my week with gratitude, affirmations, and intentions, so I’ve made room for that too. I hope you will like this as much as I do!

Skinnytaste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about personal unemployment benefits:

I’m no longer giving points because they’re different from the new Weight Watchers plans, but I do provide links to: WW Personal Points recipe builder for all recipes. Look for the orange button the recipe card contains my WW personal points. Click on that and you will be taken to the Weight Watchers website where you can view and add WW points to your day (US only, you must be logged in to your account). All cookbook recipes in the cookbook index have also been updated!

About the meal plan

If you’re new to my meal plans, I’ve shared these free, 7-day flexible healthy meal plans (you can check out my previous meal plans here) which are intended as a guide, with lots of room to move for you to add more food, coffee, drinks, fruits, snacks, dessert, wine, etc. or swap recipes for meals you prefer, you can search recipes by course in the index. Depending on your goals, you should aim for a minimum of 1500 calories* per day. There is no one size fits all, it depends on your goals, your age, weight, etc.

There is also an accurate, organized shopping list that will make grocery shopping so much easier and a lot less stressful. Save your money and time. You eat out less often, waste less food, and have everything you need on hand to keep you on track.

Finally, when you’re on facebook join my Skinnytaste Facebook Community where everyone shares pictures of recipes they make you can join here† I love all the ideas everyone shares! If you’re on the email listyou can subscribe here so you’ll never miss a meal plan again!

Meal schedule:

Breakfast and lunch Monday through Friday are designed to serve 1 person, while dinners and all meals Saturday and Sunday are designed for a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The shopping list is extensive and includes everything you need to make all the meals on the plan.

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

Total calories: 1,156*

TUESDAY (5/3)
B: Mushroom Spinach Scrambled Eggs
L: SKIPED Avocado Quinoa Salad
D: Thai Chicken Peanut Salad Tacos with Asian Cabbage Mango Salad
Total calories: 1,029*

WEDNESDAY (5/4)
B: Banana Nuts Protein Oatmeal
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: Chimichangas with chicken and quick Mexican brown rice
Total calories: 1,191*

FRIDAY (5/6)
B: Banana Nuts Protein Oatmeal
L: LEFTOVER Turkey Stuffed Peppers With LEFTOVER Green Salad
D: Florentine fish

Total calories: 1,068*

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

Total calories: 572*

SUNDAY (5/8)
B: Spinach Ricotta Quiche
L: Spicy lime shrimp and avocado salad
D: Steak Kebabs with Chimichurri and Grilled Vegetable Orzo Pasta Salad
Total calories: 908*

*This is only a guideline, women should aim for about 1500 calories per day. Here’s a handy calculator to estimate your calorie needs† I have left enough wiggle room for you to add more food like coffee, drinks, fruits, snacks, dessert, wine, etc.
**Green salad contains 9 cups mixed vegetables, 3 scallions, 3/4 cup each: tomatoes, carrots, cucumbers, chickpeas, and generous ⅓ cup light vinaigrette. Keep 2 servings separate (undressed) for Thursday/Friday lunch.

google doc