Free 7-Day Balanced Meal Plan for May 12–18

Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes macros and Weight Watchers points to help you stay on track.

Free 7-Day Healthy Meal Plan (May 12–18)

Strawberry season has arrived — a bright, flavorful time to enjoy nature’s sweetest berries. When choosing strawberries, look for fully red color, shiny skin and a fragrant, sweet aroma. Whether you pick them at a farm, buy them at the farmer’s market, or grab them at the grocery store, fresh strawberries bring spring to every bite. Try a simple 3-Ingredient Strawberries Romanoff for a quick treat, or add them to a Grilled Chicken Salad with Strawberries and Spinach for a heartier meal.

If you’re new here, I publish free, flexible 7-day healthy meal plans designed as a helpful guide with plenty of room to customize. Add extra snacks, drinks, fruit, dessert, or wine, or swap in recipes you prefer. You can search recipes by course in the recipe index. Depending on your goals, aim for at least 1,500 calories per day as a baseline — individual needs vary by age, weight and activity level.

To make shopping easier and reduce food waste, there’s a precise, organized grocery list included. Planning your meals saves time, money and stress and helps you stay on track throughout the week.

If you’re active on Facebook, consider joining the Skinnytaste Facebook Community where members share photos and ideas from the meal plans. If you want to receive meal plans by email, subscribe to the mailing list so you never miss an update.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• Indie Bound

Meal Plan Overview

Breakfasts and lunches Monday–Friday are portioned for one person; dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for a second meal or next-day lunch. The comprehensive grocery list covers everything you need for the full plan.

MONDAY (5/12)
B: Overnight Oats
L: Air Fryer Chicken Breast with Sweet Potato Salad
D: Lentil Tacos with Black Bean, Avocado, Cucumber & Tomato Salad
Total Calories: 1,119*

TUESDAY (5/13)
B: Overnight Oats
L: Air Fryer Chicken Breast with Sweet Potato Salad
D: Skillet Chicken in Tomato-Chipotle Sauce with Avocado Crema and Instant Pot Cilantro Lime Rice; leftover Black Bean, Avocado, Cucumber & Tomato Salad
Total Calories: 1,221*

WEDNESDAY (5/14)
B: Air Fryer Breakfast Banana Split
L: Air Fryer Chicken Breast with Sweet Potato Salad
D: Slow Cooker Pulled Pork on whole-grain buns with Quick Cabbage Slaw and Grilled Corn on the Cob
Total Calories: 1,282*

THURSDAY (5/15)
B: Feta Eggs with Zucchini and one slice sourdough
L: Air Fryer Chicken Breast with Sweet Potato Salad
D: Leftover Slow Cooker Pulled Pork with Garlic Mashed Potatoes and Coleslaw
Total Calories: 1,333*

FRIDAY (5/16)
B: Feta Eggs with Zucchini and one slice sourdough
L: Canned Tuna Ceviche (½ recipe) with 12 tortilla chips and an apple
D: Korean-Inspired Salmon Rice Bowl
Total Calories: 1,212*

SATURDAY (5/17)
B: Strawberry Peanut Butter Swirl Smoothie Bowl
L: Classic Egg Salad on an Easy Bagel with 8 baby carrots
D: Dinner out
Total Calories: 625*

SUNDAY (5/18)
B: Open-Faced Omelet with Feta, Roasted Tomatoes and Spinach (double recipe) with 2 slices bacon and 1 cup strawberries
L: Pizza Sausage Rolls with ½ bell pepper, sliced
D: Chicken Tikka Kebab with Turmeric Basmati Rice and Peas and Creamy Cucumber Salad
Total Calories: 1,198*

*This plan is a guide. Women are often advised to aim for around 1,500 calories per day depending on personal needs. I’ve left room in the daily totals for extra coffee, beverages, fruit, snacks, dessert or wine. **Double the bagel dough recipe for Sunday’s lunch.

Shopping list (organized by category):

Produce

• 2 small plus 3 medium bananas
• 1 (6-oz) container blueberries
• 1 (1-lb) container strawberries
• 1 medium apple
• 5 medium limes; 1 medium lemon
• 4 avocados (combination of small and medium sizes)
• 1 large head garlic; 1 small shallot; 1 (2-inch) piece fresh ginger; 1 small jalapeño
• 3 medium red bell peppers; 1 large zucchini
• 4 mini (Persian) cucumbers (or 1 large English cucumber)
• 2 medium cucumbers; 4 ears of corn
• 2 medium sweet potatoes (about 1½ pounds)
• 2 lb (4 medium) Yukon Gold potatoes
• 1 large carrot; 1 small bag baby carrots
• 1 small head green cabbage (or 1 large bag pre-shredded; you need 8 cups)
• 1 small head purple cabbage; 1 (5-oz) clamshell baby spinach; 1 (5-oz) clamshell baby arugula
• 2 medium bunches fresh cilantro; 1 small bunch chives (or scallion greens)
• 1 small bunch fresh thyme; 1 small bunch fresh dill; 1 small bunch scallions
• 1 dry pint grape or cherry tomatoes; 1 medium plum tomato; 3 vine-ripened tomatoes
• Assorted onions: 2 small + 1 medium + 1 large red onion; 1 small yellow onion
• 1 container pico de gallo (optional for Lentil Tacos)

Meat, Poultry & Fish

• 1 package center-cut bacon
• 2 raw Italian chicken sausages
• 2½ lb (about 6) boneless skinless chicken breasts
• 2 lb boneless skinless chicken thighs
• 2½ lb boneless center-cut pork loin roast
• 1¼ lb (4) skinless salmon fillets

Condiments & Spices

• Extra virgin olive oil; avocado oil; cooking spray
• Kosher salt; freshly ground pepper
• Ground cinnamon; pure maple syrup; crushed red pepper flakes
• Ground ginger; garlic powder; onion powder; dried parsley
• Smoked paprika; paprika; cumin; chili powder; oregano
• Apple cider vinegar; red wine vinegar; white wine vinegar
• Honey or agave; Dijon mustard; soy sauce; gochujang; mirin
• Toasted sesame oil; black sesame seeds; ground coriander; garam masala
• Bay leaves; cayenne pepper; Tabasco (optional); hickory liquid smoke; BBQ sauce
• Regular or light mayonnaise
• Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic/onion flakes

Dairy & Refrigerated

• 1 (18-pack) large eggs
• Unsweetened almond milk (1 qt); 1 (8-oz) container milk
• 1 (32-oz) nonfat plain Greek yogurt; 1 (16-oz) whole milk plain Greek yogurt
• 1 (8-oz) light sour cream; small tub whipped butter
• Small container feta; sliced provolone or mozzarella

Grains

• Bag dry basmati rice; small package quick oats
• Sourdough bread or rolls; small package tortilla chips
• Unbleached all-purpose flour; corn tortillas or crunchy shells (you need 8)
• Whole-grain hamburger buns

Canned & Jarred

• Tomato paste (4–4.5 oz) or tube; 8-oz can tomato sauce
• Small jar pizza or marinara sauce
• 15-oz can chicken broth; 32-oz carton low-sodium vegetable broth
• 15.5-oz can black beans; small can chipotle peppers in adobo
• 5-oz can wild albacore tuna in water; jar peanut or almond butter

Frozen

• Small bag peas; medium bag frozen strawberries

Dry Goods & Baking

• Chia seeds (or 1 tbsp from bulk bin); pecan halves (or ¼ cup from bulk)
• Dry brown lentils; granulated sugar; your preferred sweetener (monk fruit, stevia, etc.)
• Vegetable or chicken bouillon cubes (or concentrated broth)
• Baking powder; colored sprinkles (optional)

Non-Food Items

• Metal or bamboo skewers

You can substitute gluten-free ingredients where desired.