7-Day Meal Plan May 9-15: Balanced Weekly Menu

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

7 Day Healthy Meal Plan

With spring in the air, I find myself reaching for bright, fresh salads more often. Lean protein keeps meals satisfying, so recipes like Mayo-less Tuna Pasta Salad, Salmon Avocado Salad and Cheeseburger Salad are some favorites. Each provides protein and flavor so you feel satisfied without overdoing calories.

When grocery costs rise, planning becomes essential. One of the most effective ways to save money and eat well is to meal plan. If you want more budget-focused options, try the 5-day Budget Friendly Meal Plans available through Relish+. If you prefer flexibility, need to accommodate dietary restrictions, want help with meal prep, or want quick weekday dinners, Relish+ offers over 100 themed meal plans to fit different goals and lifestyles.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound planner covers 52 weeks and includes tear-out weekly planning grids, a 12-week meal plan, 30 recipes (including 15 new ones), and removable grocery lists. I built a space for gratitude, weekly intentions and simple meal planning prompts to help you start the week with clear goals. It’s a helpful tool if you like a hands-on, paper approach to organizing meals and groceries.

Retailers carrying the meal planner:

• Amazon
• Barnes & Noble
• Independent bookstores

A note about WW PersonalPoints

I no longer list points directly because WeightWatchers updates plans frequently, but every recipe includes a link to the WW recipe builder so you can view your PersonalPoints. Look for the orange button on recipe cards to open the WW recipe builder (US users must be logged in to see their personal points). All cookbook entries in the cookbook index have been updated accordingly.

About This Meal Plan

This is a free, flexible 7-day healthy meal plan designed as a guide with plenty of wiggle room. You can add coffee, beverages, extra fruit, snacks, dessert or wine, swap recipes to suit preferences, or scale portions to match your goals. Breakfasts and lunches Monday–Friday are planned as single servings, while dinners and weekend meals are sized for a family of four. Many recipes make leftovers that stretch to a second serving or lunch the next day.

Aim for at least 1,500 calories per day as a general baseline, adjusting for your personal goals, age and activity level. Use a reliable calorie calculator to estimate your individual needs. The grocery list below is organized to save time and money, reduce waste, and make it easier to stick to your plan.

If you’re active in the community, consider joining the Skinnytaste Facebook group where people share photos and ideas, and subscribe to the email list to receive meal plans and updates directly.

Meal Plan

Breakfasts and lunches Monday–Friday are sized for one; dinners and weekend meals serve four. The grocery list covers everything you need for the full plan. Some meals are planned to use leftovers for convenience and reduced prep time.

MONDAY
B: Petite Crustless Quiche
L: Greek Chicken Meal Prep Rice Bowls (½ recipe)
D: Mushroom Stroganoff with a green salad

Total Calories: ~1,011 (guide)

TUESDAY
B: Leftover Petite Crustless Quiche
L: Leftover Greek Chicken Meal Prep Rice Bowls
D: Crock Pot Picadillo with 2 corn tortillas, shredded Mexican blend cheese and lettuce

Total Calories: ~1,015 (guide)

WEDNESDAY
B: Leftover quiche
L: Open-Faced Tuna Sandwich with Avocado and an orange
D: Leftover Crock Pot Picadillo over brown rice with Quick Cabbage Slaw

Total Calories: ~985 (guide)

THURSDAY
B: Greek Yogurt with Berries, Nuts and Honey
L: Leftover open-faced tuna sandwich and an orange
D: Cajun Fried Rice

Total Calories: ~1,060 (guide)

FRIDAY
B: Greek yogurt with berries, nuts and honey
L: Leftover tuna sandwich and an orange
D: Naked Salmon Burgers with Sriracha Mayo with Baby Red Potato Salad

Total Calories: ~956 (guide)

SATURDAY
B: Lemon Blueberry Sheet Pan Pancakes with 1 tbsp maple syrup and ½ cup mixed berries
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4)
D: Dinner out

Total Calories: ~582 (guide)

SUNDAY
B: Leftover sheet pan pancakes with 1 tbsp maple syrup and an orange
L: Asian Chicken Chopped Salad
D: Cilantro Lime Chicken Breast with Corn, Tomato and Avocado Salad

Total Calories: ~1,005 (guide)

*Green salad includes 6 cups mixed greens, scallions, ½ cup each tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette. Make the quiche and chicken bowls ahead on Sunday night if you prefer. These calorie totals are approximate; women are often advised to aim for around 1,500 calories/day depending on individual needs.

# Prepare an extra 3 cups cooked brown rice for Thursday’s dinner.

*Printable shopping list available.