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Skinnytaste Weekly Meal Plan and Recipes May 7-13

Here is a free, flexible 7-day meal plan with recipes for breakfast, lunch and dinner plus a complete shopping list. All recipes include calorie estimates and Weight Watchers Freestyle SmartPoints to help you stay on track while enjoying a variety of meals.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Spring is finally here, and this week’s plan highlights seasonal, lighter recipes—perfect for warmer weather. I included options that work well for a Mother’s Day brunch, and you’ll find even more brunch ideas in my recipe index if you want alternatives.

If you’re new to these plans, I publish weekly free 7-day flexible healthy meal plans designed as a guide with room for personalization. You can add extra snacks, coffee, desserts, wine, or swap recipes to suit your preferences. The sample daily target for many women is around 1500 calories, but the plan is adaptable to your goals.

This plan also includes an organized grocery list to simplify shopping, reduce food waste, save time, and keep your kitchen stocked with everything you need. Many pantry staples are reused across recipes, so check your cupboards before shopping.

If you’re on Facebook, consider joining the Skinnytaste Facebook Community to see photos and ideas from others using these recipes—people frequently share tips and serving suggestions.

Tip: To build your own plan, search recipes by course in the recipe index for more inspiration and swaps.

Plan Details

Breakfast and lunch Monday–Friday are portioned for one person, while dinners and all weekend meals are scaled for a family of four. Some dishes yield leftovers suitable for a second dinner or next-day lunch. Everything listed is Weight Watchers friendly with updated Freestyle SmartPoints for convenience. Swap any recipes you like to match tastes, dietary needs or schedule constraints—this plan is meant to be flexible and realistic, with room for snacks, drinks and dining out.

Weekly Meal Schedule

MONDAY (5/7)
B: Petite Crust-Less Quiche (5) with an orange (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Cream of Zucchini Soup (1) with 2 Tbsp grated Parmesan (2) and 2 Easy Garlic Knots (4)
Totals: Freestyle SmartPoints 19, Calories 791*

TUESDAY (5/8)
B: Petite Crust-Less Quiche (5) with an orange (0)
L: Chickpea Avocado Salad (3)
D: Carne Asada Steak Salad (9) — double the recipe to serve 4
Totals: Freestyle SmartPoints 17, Calories 912*

WEDNESDAY (5/9)
B: Petite Crust-Less Quiche (5) with 1 cup strawberries (0)
L: Chickpea Avocado Salad (3)
D: Chicken Tzatziki Bowls (9)
Totals: Freestyle SmartPoints 17, Calories 906*

THURSDAY (5/10)
B: Petite Crust-Less Quiche (5) with 1 cup strawberries (0)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Korean Beef Rice Bowls (10)
Totals: Freestyle SmartPoints 21, Calories 885*

FRIDAY (5/11)
B: 6 oz nonfat Greek yogurt (0) with ½ cup blueberries (0), 1 Tbsp chopped almonds (2) and 1 tsp honey (1)
L: Protein, Egg and Quinoa Salad Jars (6)
D: Grilled Mediterranean Cedar Plank Salmon (1) with Lemon Asparagus Couscous Salad with Tomatoes (5)
Totals: Freestyle SmartPoints 15, Calories 880*

SATURDAY (5/12)
B: Asparagus-Pancetta Potato Hash (4)
L: Berry Salad with Almond-Cranberry Crusted Goat Cheese (8)
D: Dinner out — enjoy a night off from cooking!
Totals: Freestyle SmartPoints 12, Calories 456*

SUNDAY (5/13)
B: Czech Crepes with Berries and Cream (4)
L: Chicken Quiche (6) with an arugula salad** (4)
D: Zucchini Pork Dumplings (6) with Spicy Garlic Edamame (3)
Totals: Freestyle SmartPoints 22, Calories 1,018*

*This is a general guide; many women aim for about 1500 calories per day. The plan leaves room for extra items such as coffee, beverages, fruit, snacks, dessert or a glass of wine. Use a calorie calculator to estimate individual needs and adjust portions accordingly.

**Arugula salad = 1½ cups arugula, ½ ounce shaved Parmesan and 2 tablespoons balsamic vinaigrette.

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Link to meal plan Google Doc for printing and personal edits: meal plan Google document.

Shopping List

Produce

  • 1 small and 2 medium oranges
  • 1 (6-oz) container fresh blackberries
  • 1 (6-oz) container fresh raspberries
  • 1 (6-oz) container fresh blueberries
  • 1 (12-oz) and 2 (1-lb) containers fresh strawberries
  • 3 medium limes
  • 3 Persian cucumbers (or an extra small English cucumber)
  • 1 medium and 1 large English cucumber
  • 1 small cucumber
  • 1 container fresh dill (or substitute 2 Tbsp scallion greens for tzatziki)
  • 2 large heads garlic
  • 1 (3-inch) piece fresh ginger
  • 9 medium zucchini
  • 1 small red bell pepper
  • 1 small green bell pepper
  • 2 small jalapeños
  • 1 head Napa cabbage (about 12 oz needed)
  • 1 ¼ lb asparagus
  • 4 oz mushrooms
  • 1 small and 1 large shallot
  • 1 small bunch fresh oregano
  • 1 small bunch fresh cilantro
  • 1 lb Yukon Gold potatoes
  • 4 large lemons
  • 1 small bunch scallions
  • 3 dry pints grape or cherry tomatoes
  • 5 medium vine-ripened tomatoes
  • 1 small (4-oz) and 2–3 medium (5-oz) Hass avocados (or prepared guacamole)
  • 1 large red onion
  • 1 medium yellow onion
  • 1 small white onion
  • 1 small bunch fresh Italian parsley
  • 1 (5-oz) bag baby spinach
  • 1 (1-lb) container mixed greens
  • 1 (1-lb) container baby arugula

Meat, Poultry & Fish

  • 6 oz turkey kielbasa
  • 1 ¼ lb boneless strip steak
  • 1 lb boneless, skinless chicken thighs
  • 1 lb 93% lean ground beef
  • 1 (1¼ lb) wild salmon fillet
  • 2 oz diced pancetta
  • ¾ lb cooked or 1 lb raw boneless, skinless chicken breast
  • 2/3 lb ground pork

Grains

  • All-purpose or whole white wheat flour (small bag)*
  • Small bag/box dry quinoa (you need 2½ cups cooked)
  • Small box/container whole wheat pearl couscous
  • 1 box refrigerated pie dough (for a 9-inch pie crust)
  • Small bag dry brown rice (you need 3 cups cooked)

Condiments & Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray or oil mister
  • Kosher salt (Diamond Crystal recommended)
  • Freshly ground black pepper
  • Apple cider vinegar (Bragg recommended)
  • Cumin
  • Red wine vinegar
  • Oregano
  • Turmeric
  • Red pepper flakes
  • Reduced-sodium soy sauce*
  • Sesame oil
  • Gochujang
  • Honey
  • Sesame seeds
  • Thyme
  • Rice wine vinegar
  • Cayenne pepper
  • Canola or vegetable oil
  • Light balsamic vinaigrette (or balsamic vinegar to make your own)
  • White pepper (can substitute black pepper for zucchini dumplings)

Dairy & Refrigerated

  • 2 dozen large eggs
  • 1 small container light whipped topping
  • 1 quart skim milk
  • 1 (17.5-oz) container nonfat Greek yogurt
  • 1 (6-oz) container 1% or low-fat Greek yogurt
  • 1 small block fresh feta cheese
  • 1 (4-oz) log soft goat cheese
  • 1 (8-oz) bag shredded cheddar or Monterey Jack
  • 1 package cooked lentils (or dry if unavailable)
  • 1 wedge fresh Parmesan
  • 1 small container reduced-fat sour cream (or substitute 2 Tbsp low-fat Greek yogurt)
  • 1 small box butter

Frozen

  • 1 large bag edamame in pods (4–5 cups needed)

Canned & Jarred

  • 1 jar Kalamata olives
  • 1 small jar Castelvetrano olives
  • 1 (15-oz) can chickpeas
  • 1 (14.5-oz) can reduced-sodium chicken or vegetable broth
  • 1 (32-oz) box reduced-sodium chicken or vegetable broth

Misc. Dry Goods

  • Small bag/box light brown sugar
  • Small bag/box powdered sugar
  • Small bag chopped almonds (you need 3 Tbsp)
  • Small box craisins (you need 3 Tbsp)
  • Bag dry lentils (if you can’t find pre-cooked)
  • Baking powder

Non-Food Items

  • 1 untreated cedar plank (for grilling salmon)

*Gluten-free substitutions can be made where noted.