A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (May 11-17)
As youth sports seasons gear up for tournament time, keeping athletes fueled with the right foods can make a big difference in their energy, focus, and recovery throughout the day. Heavy fast food or sugary snacks may offer a quick boost, but they often leave players feeling sluggish before the next whistle blows. A balanced lunch with lean protein, healthy carbs, and fresh ingredients is the perfect way to keep young athletes energized.
This Chicken Club Lettuce Wrap, Turkey Club or Roast Beef Sandwich are perfect for busy tournament days because they’re satisfying, easy to pack and can be served cold, and designed to provide lasting energy between games. Whether you’re setting up camp at the ballfield, soccer complex, or gymnasium for the day, these meals are a smart way to keep your athlete fueled and focused from the first game to the championship round. Good luck to all!
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 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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:
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!)
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 (5/11)
B: Potato Cheddar Chive Bakes with 1 cup pineapple
L: Tuna Sub-in-a-Tub
D: Black Bean Burgers with Chipotle with Green Goddess Potato Salad
Total Calories: 1,162*
TUESDAY (5/12)
B: Potato Cheddar Chive Bakes with 1 cup pineapple
L: Tuna Sub-in-a-Tub
D: Slow Cooker Birria Tacos with Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,146*
WEDNESDAY (5/13)
B: Potato Cheddar Chive Bakes with 1 cup strawberries
L: Cranberry Chicken Salad on Apple Slices
D: LEFTOVER Slow Cooker Birria Tacos with Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,283*
THURSDAY (5/14)
B: Potato Cheddar Chive Bakes with 1 cup strawberries
L: Cranberry Chicken Salad on Apple Slices
D: Sheet Pan Meatballs with Chickpeas, Cauliflower and Butternut Squash
Total Calories: 1,285*
FRIDAY (5/15)
B: Green Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Shrimp and Zucchini Pasta in Light Tomato Sauce with Cacio e Pepe Brussels Sprouts
Total Calories: 1,263*
SATURDAY (5/16)
B: Asparagus and Swiss Cheese Frittata with Arugula Salad
L: Tuna Melt (recipe x 2) with 8 baby carrots
D: DINNER OUT
Total Calories: 598*
SUNDAY (5/17)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Air Fryer Chicken Flautas with Best Guacamole
D: Pork Chops with Herb Dijon Sauce and Orzo with Bacon, Leeks, Peas, Spinach and Lemon
Total Calories: 1,333*
*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.
Shopping list
Produce
- 1 medium pineapple
- 1 small PLUS 4 medium bananas
- 2 medium sweet red apples
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 2 medium PLUS 1 large lemon
- 4 medium limes
- 1 small (5-ounce) PLUS 5 medium (6-ounce) Hass avocados
- 1 large head garlic
- 3 medium shallots
- 1 medium red bell pepper
- 1 medium English cucumber
- 1 medium zucchini
- ½ pound asparagus
- ¾ pound broccoli florets
- 1 medium head cauliflower
- 1 (1 ¼ pound) butternut squash (or 15 ounces pre-cut)
- 1 ½ pounds baby red potatoes
- 1 medium Russet potato
- 1 small bunch celery
- 2 medium carrots
- 1 small bag baby carrots
- 1 (14-ounce) package shredded Brussels sprouts (can buy 1 pound and shred yourself, if desired)
- 1 small bunch radishes
- 1 medium leek
- 1 large bunch scallions (you need about 12)
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 medium bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 small head Romaine or butter lettuce
- 6 medium vine-ripened tomatoes
- 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 2 rotisserie chickens
- 1 pound lean ground bison, beef or lamb
- 1 ¼ pounds (4) pork chops
- 1 pound peeled and deveined shrimp
- 2 ½ pounds beef pot roast or chuck roast
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)
- Garlic powder
- Paprika
- Regular or light mayonnaise
- Red wine vinegar
- Oregano
- Cumin
- Hot sauce
- White wine vinegar
- Onion powder
- Chil powder
- Cinnamon
- White vinegar
- Bay leaves
- Ground coriander
- Crushed red pepper flakes
- Dijon mustard
Dairy & Misc. Refrigerated Items
- 1 small box butter
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) container low fat cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container unsweetened vanilla almond milk (can use 2% milk in Smoothie, if desired)
- 1 small wedge part-skim or reduced fat Swiss cheese
- 1 (8-ounce) package sliced reduced fat cheddar or American cheese
- 1 (8-ounce) package shredded sharp cheddar cheese
- 1 (8-ounce) bag shredded pepper jack cheese
- 1 (8-ounce) bag shredded Monterey Jack, Oaxaca or Queso Chihuahua
- 1 small wedge fresh Pecorino Romano cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small tub Tzatziki (or ingredients to make your own. Optional, for serving with Sheet Pan Meatballs)
Grains*
- 1 small package dry orzo pasta
- 1 small package bowtie pasta
- 1 package (6-inch) flour tortillas (you need 12)
- 1 package corn tortillas (you need 16)
- 1 small loaf sliced whole wheat bread
- 1 package whole wheat 100 calorie hamburger buns
- 1 small package quick oats
- 1 package plain breadcrumbs
Canned and Jarred
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can chickpeas
- 3 (5-ounce) cans light or white tuna in water
- 1 small jar capers
- 1 small jar banana peppers or pepperoncini
- 1 (12-ounce) jar marinated artichokes
- 1 small can/jar chipotle peppers in adobo
- 1 (4-ounce) can mild diced green chilies
- 1 small jar sliced dill pickles (optional, for Tuna Sub-in-a-Tub)
- 1 small jar harissa (optional, for serving with Sheet Pan Meatballs)
- 1 (14-ounce) can chicken broth
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton beef broth
- 1 (15-ounce) can crushed fire roasted tomatoes
- 1 small jar peanut butter
Frozen
Misc. Dry Goods
- 1 small package hazelnuts or pecans (if buying from bulk bin, you need 1/3 cup)
- 1 small package almonds (if buying from bulk bin, you need ¼ cup)
- 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
- 1 single-serve packet unflavored protein powder (optional, for Smoothie)
- 1 small package chia seeds
- Dried guajillo, ancho and arbol chiles (optional, for Birria)
*You can buy gluten free, if desired
