Skinnytaste Weekly Meal Plan and Recipes: May 21 to 27

A free, flexible 7-day meal plan that includes breakfast, lunch and dinner plus a complete shopping list. All recipes list calories and Weight Watchers Freestyle SmartPoints to help you plan and track meals more easily.

If you have requests for next week’s meal plan, let me know — I’m happy to tailor future plans based on your feedback.

If you’re new to these meal plans, I publish free 7-day flexible healthy meal plans designed as a guide with plenty of room to personalize. You can swap in snacks, coffee, fruit, desserts or a glass of wine and still stay on track. Many people aim for roughly 1500 calories a day, and each plan includes calorie counts and Weight Watchers Freestyle SmartPoints for convenience.

Every plan comes with a precise, well-organized grocery list to make shopping faster and less stressful. With a clear list you’ll save time and money, waste less food, and have the ingredients on hand to reduce the temptation to dine out.

These meal plans are intentionally flexible and realistic. There’s ample wiggle room for snacks, treats, cocktails or eating out when needed. You can also move meals around to match your schedule or portion sizes to fit your household. If you’re using these plans, please tell me — your input helps decide whether I should keep sharing them.

THE DETAILS:

Breakfasts and lunches from Monday through Friday are planned as single servings, while dinners and all weekend meals are scaled to serve a family of four. Some recipes yield leftovers that can be used for another night or for next-day lunches. While there’s no one-size-fits-all plan, this layout is intended to appeal to a wide range of tastes and routines. Everything listed is Weight Watchers friendly with updated Freestyle SmartPoints included for your convenience. Feel free to swap recipes or use this plan as inspiration.

The grocery list below is comprehensive and includes everything needed for the week’s recipes. Brand recommendations are included where helpful; check your pantry first, as many frequently used condiments and spices may already be on hand.

Weekly meal plan overview

MONDAY
B: 2 fried eggs (0), 2 tomato slices (0), 2 oz avocado (3)
L: Chicken Salad with Lemon and Dill (1) with 8 cucumber slices (0)
D: The Best Grilled Portobello Mushroom Burgers (6) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 12, Calories 849*

TUESDAY
B: 2 fried eggs (0), 2 tomato slices (0), 2 oz avocado (3)
L: Chicken Salad with Lemon and Dill (1) with 8 cucumber slices (0)
D: Thai Chicken Peanut Lettuce Tacos (6) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 11, Calories 826*

WEDNESDAY
B: PB + J Yogurt (6)
L: Chicken Salad with Lemon and Dill (1) with an apple (0)
D: Stuffed Eggplant Parmesan (7) with 1½ cups arugula (0) and 2 tbsp light balsamic vinaigrette (2)
Totals: Freestyle Points 16, Calories 838*

THURSDAY
B: 2 hard-boiled eggs (0) and a banana (0)
L: Canned Tuna Ceviche (3) with 1 oz baked tortilla chips (~18 chips) (3)
D: Slow-Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle Points 16, Calories 872*

FRIDAY
B: PB + J Yogurt (6)
L: Canned Tuna Ceviche (3) with 1 oz baked tortilla chips (3)
D: Grilled Shrimp and Watermelon Chopped Salad (6)
Totals: Freestyle Points 18, Calories 803*

SATURDAY
B: Spinach Ricotta Quiche (5)
L: Updated Waldorf Salad Cups (6)
D: Dinner out
Totals: Freestyle Points 11, Calories 566*

SUNDAY
B: Leftover Spinach Ricotta Quiche (5)
L: BLT Salad with Avocado (5) and an apple (0)
D: Chicken Cacciatore (3) over 1 cup whole wheat spaghetti (5) with roasted asparagus (0)
Totals: Freestyle Points 18, Calories 849*

*This plan is a guide; many women aim for about 1500 calories per day but individual needs vary. The plan allows space for beverages, snacks, fruit, dessert and other personal choices.

Shopping List