7 Day Wholesome Meal Plan (Could 3-9)

Posted April 30, 2021 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. The recipes include macros and WW points.

7 Day Healthy Meal Plan

I hope everyone was as excited as I was when I announced this Skinnytaste Meal Kits are available for the first time ever on Home Chef for a limited time until May and June! Get delicious nutritionist-approved recipes with all the ingredients you need right at your doorstep. Just look for my Skinnytaste badge on the menu. Use the promo code: SKINNY BUTTON for a $ 90 discount (only for new customers)!

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that will serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You will eat out less, waste less food, and have everything you need on hand to keep up-to-date.

If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can sign up here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we strongly believe that there is no one size fits all menu, we have done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can move to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should keep sharing them!

MONDAY (5/3)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Asparagus, egg and bacon salad with Dijon vinaigrette (3B 5G 3P) with a wholemeal roll (3B 3G 3P)
D: Penne and rocket salad with sun-dried tomatoes (7B 9G 7P)

Total: WW points 16B 20G 16P, calories 821 *

B: Avocado toast with Sunny Side Egg (4B 6G 4P) and 1 cup of strawberries (0B 0G 0P)
L: Chickpea and tuna salad (0B 8G 0P) over 2 cups of chopped romaine lettuce (0B 0G 0P)
D: Turkey picadillo (5B 5G 5P) over ¾ cups of brown rice (5B 5G 0P) and quick cabbage salad (2B 2G 2P)

Total: WW points 16B 26G 11P, calories 1,039 *

B: Spicy cottage cheese bowl (3B 3G 3P)
L: Chickpea and tuna salad (0B 8G 0P) over 2 cups of chopped romaine lettuce (0B 0G 0P)
D: Pork tenderloin wrapped in bacon air fryer (3B 3G 3P) with smashed sweet potatoes (6B 6G 2P)

Total: WW points 12B 20G 8P, calories 853 *

B: Avocado toast with Sunny Side Egg (4B 6G 4P) and 1 cup of strawberries (0B 0G 0P)
L: Avocado egg salad and salmon sandwich (½ recipe) (4B 6G 4P) and ¼ cup almonds (5B 5G 5P)
D: 2 zucchini boats filled with sausage (9B 9G 7P) and a green salad ** (1B 1G 1P)
Total: WW points 23B 27G 21P, calories 1,086 *

FRIDAY (5/7)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Avocado egg salad and salmon sandwich (½ recipe) (4B 6G 4P) and ¼ cup almonds (5B 5G 5P)
D: Grilled shrimp, avocado, fennel and orange salad (4B 6G 4P) with a whole grain roll (3B 3G 3P)

Total: WW points 19B 23G 19P, calories 1,001 *

B: Smoked salmon breakfast flatbread (6B 7G 6P)
L: Farro salad with feta, cucumber and sun-dried tomatoes (6B 6G 2P) with grilled prawns # (0B 2G 0P)

Total: WW points 12B 15G 8P, calories 608 *

SUNDAY (5/9)
B: Spanish tortilla with pimenton aioli (5B 7G 3P) and an orange (0B 0G 0P)
L: Perfect Air Fryer Chicken breast (0B 3G 0P) with strawberry gorgonzola salad with poppy seed dressing
(6B 6G 6P)
D: Za’atar lamb chops (4B 4G 4P) with chopped feta salad (5B 5G 5P)
Total: WW points 20B 25G 18P, calories 1,094 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

# Grill 1 pound extra shrimp for Saturday lunch.

7-Day Healthy Meal Plan (May 3-9)

* Google Doc

Print shopping list

Shopping List

To produce

  • 6 medium PLUS 1 large umbilical oranges
  • 3 medium lemons
  • 1 (1 pound) container of fresh strawberries
  • 1 small (5 ounce) PLUS 1 medium (6 ounce) Hass avocados
  • 3 Persian (mini) cucumbers
  • 1 medium cucumber
  • 1 medium English cucumber
  • 2 pounds (4 medium) zucchini
  • 3 medium red peppers
  • 1 small carrot
  • ½ pound of asparagus
  • 1 small onion fennel
  • 1 ½ pound (4 medium) Yukon Gold potatoes
  • 2 pounds (3 medium) long thin sweet potatoes
  • 1 large shallot
  • 1 medium sized garlic
  • 1 medium spring onion
  • 1 small bunch / container of fresh dill
  • 1 small bundle / container of fresh Italian parsley or mint
  • 1 small bundle / container of fresh thyme
  • 1 small coriander (optional for picadillo)
  • ½ small head of white or kale cabbage
  • 1 medium PLUS 1 large head of romaine lettuce
  • 1 (1 pound) bag / clamshell mixed baby green
  • 1 (5 oz) bag / clamshell baby rocket
  • 1 dry pint of cherry or grape tomato
  • 2 medium-ripe tomatoes
  • 1 large beef steak tomato
  • 2 small red onions
  • 1 medium plus 1 large yellow onion

Meat, poultry and fish

  • 1 1/3 pound 93% lean ground turkey
  • 1 (1½ pound) pork tenderloin
  • 1 packet of bacon in the middle
  • 14 ounce Italian chicken sausage (I like Al Fresco or Premio)
  • 2 pounds of peeled and deveined jumbo shrimp
  • 6 ounces smoked salmon (salmon)
  • 1 ½ pound boneless and skinless chicken breasts
  • 28 ounce (8) Lamb Loin Chops

Grains *

  • 1 pack of small wholemeal bread rolls (I like Martins)
  • 1 small loaf of sliced ​​wholemeal bread
  • 1 packet of dry brown rice (or 3 cups pre-cooked)
  • 1 small pack of unbleached or white whole wheat flour for all purposes
  • 1 pack of penne pasta
  • 1 packet of Farro pearls

Spices and spices

  • Extra virgin olive oil
  • Vegetable oil
  • Cooking spray
  • Olive oil spray (or get yourself a misto oil mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Red wine vinegar
  • balsamic vinegar
  • Apple Cider Vinegar
  • Za’atar
  • Poppy
  • honey
  • Cayenne pepper
  • Smoked peppers
  • Dried parsley
  • Onion powder
  • Garlic powder
  • Regular or light mayonnaise
  • All bagel seasoning (or do-it-yourself ingredients)
  • Light vinaigrette (or make your own using ingredients in the list)
  • Dijon mustard
  • Bay leaves
  • cumin
  • Hot sauce (optional for avocado toast)

Dairy & Miscellaneous Chilled Items

  • 1 dozen large eggs
  • 1 (32 ounce) tub of low-fat cottage cheese
  • 1 small block of feta cheese
  • 1 small wedge or container Gorgonzola cheese
  • 1 small box of unsalted butter
  • 1 medium-fast fresh Parmesan cheese
  • 1 (8 ounce) tub of low fat cream cheese
  • 1 sachet (8 ounces) of shredded partially-skimmed mozzarella cheese
  • 1 (17.5 ounce) container of nonfat Greek yogurt (I like Fage or Stonyfield Farms)

Potted and shaken

  • 2 (15 ounce) cans of chickpeas
  • 1 (6 oz) can of tuna in water
  • 1 small glass cap
  • 1 small jar of sun-dried tomatoes
  • 1 small glass with green Spanish olives
  • 1 (8 ounce) can of tomato sauce
  • 1 jar of marinara (or ingredients to make your own)
  • 1 (14.5 ounces) can be low-sodium chicken or vegetable broth

Other dry goods

  • 1 small pack of roasted peeled pistachios (if you buy from the large container, you need 3 tablespoons)
  • baking powder
  • 1 small pack of raw almonds (if you buy from the large container, you will need half a cup)
  • 1 small pack of flaked almonds (if you buy from the large container you will need ¼ cup)

Non-food items

* If you wish, you can buy gluten-free

Print shopping list

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