7 Day Healthy Meal Plan (May 31-June 6)

posted May 28, 2021 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

Memorial Day! Can you believe we are almost half way through this year???? I can’t, but I am thankful for those in uniform who made the ultimate sacrifice and I am thankful that things are starting to get back to normal! If you love burgers, pasta salads or desserts you are in the right place to check out some great recipes! Just a few of my favs are the super easy Macaroni Salad with Tomatoes, the Red, White and Blueberry Trifle and the Easy Inside Out Turkey Cheeseburgers.  Skinnytaste meal kits will still be available on Home Chef for a limited time through May and June! Get delicious, dietitian-approved recipes with every ingredient you need delivered right to your door. Just look for my Skinnytaste badge on the menu. Use Promo Code: SKINNYTASTE for $90 Off (new customers only)!

Why Should Everyone 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 helps you stick to your goals!

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. You should aim for around 1500 calories* per day.

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 Skinnytaste 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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (5/31)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup mixed berries (0B 0G 0P)
L: Greek Pasta Salad (5B 5G 5P) and Grilled Shrimp Scampi Skewers (1B 3G 1P)
D: Salsa Verde Burgers (7B 7G 7P) and Rainbow Potato Salad (5B 5G 2P)
Totals: WW Points 18B 24G 15P, Calories 1,153*

TUESDAY (6/1)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P)
D: Vegetarian Black Bean Tacos (9B 11G 9P) with Cilantro Lime Cauliflower Rice (1B 1G 1P)
Totals: WW Points 19B 22G 19P, Calories 995*

WEDNESDAY (6/2)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup mixed berries (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P)
D: Air Fryer Chicken Sandwich with Sriracha Mayo (6B 8G 6P) with 8 baby carrots (0B 0G 0P)
Totals: WW Points 12B 19G 12P, Calories 936*

THURSDAY (6/3)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chicken Waldorf Salad (3B 4G 3P) on 1 slice whole grain bread (3B 3G 3P)
D: Turkey Stuffed Bell Peppers (5B 5G 3P) and a green salad* (1B 1G 1P)
Totals: WW Points 15G 16G 13P, Calories 896*

FRIDAY (6/4)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and 1 slice whole grain bread (3B 3G 3P)
L: LEFTOVER Turkey Stuffed Bell Peppers (5B 5G 3P) and a green salad (1B 1G 1P)
D: Lobster Roll Pasta Salad (6B 7G 6P)

Totals: WW Points 16B 21G 14P, Calories 910*

SATURDAY (6/5)
B: Banana Pancake Cereal (5B 6G 5P)
L: BLT Salad with Avocado (5B 5G 5P)
D: DINNER OUT or ORDER IN

Totals: WW Points 10B 11G 10P, Calories 469*

SUNDAY (6/6)
B: Cottage Cheese Egg and Sausage Frittata (3B 7G 3P) and 1 cup cantaloupe (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4B) with an apple (0B 0G 0P)
D: Grilled Cumin Spiced Pork Tenderloin (3B 3G 2P) with Black Bean, Avocado, Cucumber and Tomato Salad (2B 3G 2P)

Totals: WW Points 12B 18G 11P, Calories 900*

*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 7 ½ cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette. Set aside 1 serving of salad for Friday lunch.

*Google doc