7-Day Healthy Meal Plan (May 2-8) – Advice Eating

sent April 29, 2022 from gina

A free 7 day flexible weight loss meal plan with breakfast, lunch, dinner and a grocery list. All recipes contain macros and links to the WW recipe builder to get your personal points.

7 day healthy meal plan

What a fun and busy week this is going to be! Cinco de Mayo is Thursday – enjoy with my best guacamole recipe, fries and one of my favorites – skinny taco dip. Then Sunday is the day to celebrate all the phenomenal moms out there – it’s Mother’s Day! I am so grateful to 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 food 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 on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free 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 cook meals, need quick weekday dinners, then check out the 100+ Skinnytaste- Meal plans available in Relish+. Cheers to making life easier and healthier, one meal at a time!

Ultimate Meal Planner by Skinnytaste

I’m also excited to announce that the Skinnytaste Ultimate Meal Planner is now available! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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 on WW Personal Points:

I no longer provide points as they vary with the new Weight Watchers plans, but I provide links to them WW Personal points Recipe maker for all recipes. search for orange button My personal WW points are in the recipe card. Click on this and you will be taken to the Weight Watchers website where you can see the WW points and add them to your tag (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.

There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

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

meal plan:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (5/2)
B: Banana Nut Protein Oats
L: Avocado Quinoa Salad
D: Portobello Burger with Mozzarella and Pesto Mayo with Thin Garlic Parmesan Fries (Recipe x 2)

Total Calories: 1,156*

TUESDAY (5/3)
B: Mushroom and spinach scrambled eggs
L: REMAINING avocado quinoa salad
D: Thai Chicken Peanut Salad Tacos with Asian Cabbage Mango Slaw
Total Calories: 1,029*

WEDNESDAY (5/4)
B: Banana Nut Protein Oats
L: Spicy rice bowls with canned salmon
D: Stuffed peppers with turkey and green salad**

Total Calories: 1,106*

THURSDAY (5/5)
B: Mushroom and spinach scrambled eggs
L: LEFT Stuffed turkey peppers with LEFT green salad
D: Chicken Chimichangas with Quick Mexican Brown Rice
Total Calories: 1,191*

FRIDAY (5/6)
B: Banana Nut Protein Oats
L: LEFT Stuffed turkey peppers with LEFT green salad
D: Florentine fish

Total Calories: 1,068*

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

Total Calories: 572*

SUNDAY (5/8)
B: Spinach and ricotta quiche
L: Zesty Lime Shrimp and Avocado Salad
D: Steak skewers with chimichurri and grilled vegetable orzo pasta salad
Total Calories: 908*

*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
**Green Salad includes 9 cups mixed leafy greens, 3 spring onions, 3/4 cup each: tomatoes, carrots, cucumber, chickpeas, and generous ⅓ cup light vinaigrette. Set aside 2 servings (without dressing) for lunch Thu/Fri.

*Google Doc