7-Day Meal Plan May 23–29: Weekly Menus & Recipes

A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner, plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can get your personal points.

7 Day Healthy Meal Plan

Memorial Day weekend is almost here, and with warmer weather and backyard gatherings on the horizon, I’m sharing some favorite recipes perfect for hosting or traveling. For a refreshing starter try the Watermelon Caprese Salad; for a flavorful side, the Chilled Italian Shrimp Tortellini Salad; for a simple main, Easy Inside-Out Turkey Cheeseburgers; and for a festive dessert, the Red, White and Blueberry Trifle. Most importantly, enjoy good food and time with family and friends.

With grocery prices rising, meal planning is one of the best strategies to save money, reduce waste and keep eating healthfully. If you’d like more budget-minded plans, there are 5-day Budget Friendly Meal Plans available through Relish+. If you prefer more flexibility, dietary substitutions, meal prep guidance or quick weekday dinners, Relish+ also offers over 100 Skinnytaste meal plans to help you streamline weekly cooking and shopping.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner covers 52 weeks and includes weekly meal planning grids you can tear out and display on your fridge, a 12-week plan, 30 recipes (15 new), and detachable grocery lists. It also provides space for gratitude, affirmations and weekly intentions to help you start your week with purpose.

Purchase options are available from major retailers.

A note about WW Personal Points

I no longer list WW points directly because they vary across Weight Watchers plans, but each recipe card includes a link to the WW Personal Points recipe builder. Look for the orange button in the recipe card to view and add the recipe to your WW day (US only, you must be logged in). All cookbook recipes in the cookbook index are updated with recipe builder links.

About the Meal Plan

These free, 7-day flexible healthy meal plans are designed as a practical guide with plenty of wiggle room. You can add coffee, beverages, fruits, snacks or dessert, swap recipes for meals you prefer, or use the index to search recipes by course. Depending on your goals, aim for at least 1500 calories per day as a general baseline; individual needs vary by age, activity level and weight goals.

The plan includes a clear grocery list to simplify shopping, reduce impulse buys and cut down on food waste. Meal planning saves time, helps you dine out less, and keeps the ingredients you need on hand so you can stay on track.

If you’d like to connect with others, join the Skinnytaste Facebook Community where people share photos and ideas from the recipes they make. You can also subscribe to the email list to receive meal plans and updates directly.

Meal Plan:

Breakfast and lunch Monday–Friday are portioned for one person, while dinners and all meals on Saturday and Sunday serve a family of four. Many recipes yield leftovers for a second night or for next-day lunch. The grocery list below is comprehensive and covers everything needed for this plan.

MONDAY (5/23)
B: Instant Pot Baked Oatmeal Bars
L: Burst Tomato Cottage Cheese Caprese Bowl with one small slice of sourdough toast
D: Quinoa Huevos Rancheros Bowl

Total Calories: 849*

TUESDAY (5/24)
B: Leftover Instant Pot Baked Oatmeal Bars
L: Burst Tomato Cottage Cheese Caprese Bowl with one small slice of sourdough toast
D: Grilled Chicken Tacos with Lettuce Slaw, Avocado and Cotija with Warm Mexican Corn Salad

Total Calories: 1,035*

WEDNESDAY (5/25)
B: Leftover Instant Pot Baked Oatmeal Bars
L: Buffalo Chicken Salad
D: Summer Vegetables with Sausage and Potatoes

Total Calories: 932*

THURSDAY (5/26)
B: Two hard-boiled eggs and ½ grapefruit
L: Leftover Buffalo Chicken Salad
D: Instant Pot Spaghetti with Meat Sauce and a green salad*

Total Calories: 1,058*

FRIDAY (5/27)
B: Two hard-boiled eggs and ½ grapefruit
L: Leftover Instant Pot Spaghetti with Meat Sauce
D: Basil-Parmesan Crusted Salmon with ¾ cup brown rice and Wilted Baby Spinach with Garlic and Oil

Total Calories: 1,114*

SATURDAY (5/28)
B: Cottage Cheese Egg and Sausage Frittata
L: Grilled Pesto Shrimp Skewers with Grilled Vegetable Orzo Pasta Salad
D: Dinner out

Total Calories: 680*

SUNDAY (5/29)
B: Strawberry Peanut Butter Smoothie Bowls (recipe doubled)
L: Grilled Chicken Kabobs with Cucumber Yogurt Sauce and Greek Pasta Salad
D: Juicy Turkey Burgers with Zucchini on whole wheat buns and Rainbow Potato Salad

Total Calories: 1,171*

*This plan is a guide. Many women aim for around 1500 calories per day; use a calorie calculator to estimate individual needs. The plan leaves room to add beverages, snacks or treats. Green salad described includes 6 cups mixed greens, 2 scallions, and ½ cup each of tomatoes, carrots, cucumbers and chickpeas, dressed with ¼ cup light vinaigrette.

*A downloadable shopping list is available in a Google document format for convenience.