Skinnytaste Meal Plan (May 6-May 12)

posted May 4, 2019 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

It’s such an exciting week! The Skinnytaste Air Fryer Cookbook comes out this week (if you pre-ordered, don’t forget to download the FREE 39-page bonus pack with a 4-week dinner plan using recipes from all 4 of my cookbooks and my blog, a few sneak peaks from the new cookbook! And, the Skinnytaste By Vremi Air Fryer is finally available for pre-order (Continental US only) on Amazon!

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!


Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (5/6)
B: PB + J Smoothie (4)
L: Cobb Salad in a Jar with Buttermilk Ranch* (5)
D: The Best Grilled Portobello Mushroom Burgers (6)

Totals: Freestyle™ SP 15, Calories 885**

B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Cobb Salad in a Jar with Buttermilk Ranch* (5)
D: Skillet Taco Cauliflower Rice (5)

Totals: Freestyle™ SP 15, Calories 875**

B: 2 hard-boiled eggs (0) and a mango (0)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4)
D: Baked Chicken Parmesan (4) with Broccoli and Orzo (4) (Recipe x 2)
Totals: Freestyle™ SP 12, Calories 874**

B: PB + J Smoothie (4)
L: Chickpea Tuna Salad (0) and an orange (0)
D: LEFTOVER Baked Chicken Parmesan (4) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 12, Calories 967**

FRIDAY (5/10)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Tuna Salad (0) and an orange (0)
D: Grilled Shrimp and Vegetable Bowl (3)

Totals: Freestyle™ SP 8, Calories 833**

B: Yogurt Waffles (4) with ½ cup fresh mixed berries (0) and 1 tablespoon maple syrup (3)
L: Ranch Chicken Salad (3) in ½ avocado (2)

Totals: Freestyle™ SP 12, Calories 546**

SUNDAY (5/12)
B: Smoked Salmon Breakfast Flatbread (6) with an orange (0)
L: 1 cup White Bean Caprese Salad (3)
D: Steak and Caramelized Onions with Arugula and Pasta (9)

Totals: Freestyle™ SP 18, Calories 882**

*Prep Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.

*google doc

Shopping list:


  • 4 large portobello mushroom caps
  • 1 small and 4 medium oranges
  • 5 small (4-ounce) Hass avocados
  • 1 medium (7-ounce) zucchini
  • 1 (1-pound) container fresh strawberries
  • 1 (6-ounce) container fresh blueberries
  • 2 (6-ounce) containers fresh berries (your choice)
  • 1 small mango
  • 1 large head garlic
  • 1 large red bell pepper (save 2 tablespoons for Skillet Taco Cauli Rice)
  • 4 small ears of corn
  • 1 pound broccoli florets1 dry pint and 1 (1-pound) container grape or cherry tomatoes
  • 1 small bunch/container fresh basil
  • 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Portobello Burgers, if desired)
  • 1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Chicken Salad, if
  • 1 small bunch/container fresh dill
  • 1 medium head Romaine lettuce
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 small bunch cilantro
  • 1 medium lime
  • 1 small bunch scallions
  • 1 small and 1 large red onion
  • 2 large beefsteak tomatoes
  • 1 small yellow onion
  • 1 large white onion
  • 1 medium head cauliflower (or 4 cups riced)

Meat, Poultry and Fish

  • 1 small package center-cut bacon
  • 1 pound 93% lean ground turkey
  • 2 1/3 pounds (5) boneless, skinless chicken breast
  • 1 small rotisserie chicken (can sub 1 (6-ounce) raw or 2 cups pre-cooked boneless, skinless
    breast, if desired)
  • 12 ounces (about 32) large peeled and deveined shrimp
  • 4 ounces smoked salmon or nova lox
  • 1 pound top sirloin


  • 1 package whole wheat, low calorie buns (I like Martin’s)
  • 1 package seasoned whole wheat or regular breadcrumbs
  • 1 package orzo pasta
  • 1 package penne pasta
  • 1 small bag all-purpose or white whole wheat flour

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • NuNaturals Vanilla liquid stevia (or sweetener of your choice)
  • Light or regular mayonnaise
  • Garlic powder
  • Onion powder
  • Dried parsley
  • Dried basil
  • Balsamic vinegar
  • Reduced sodium soy sauce*
  • Steak seasoning (I like Montreal Steak Grill Mates)
  • Honey
  • Cumin
  • Chili powder
  • Paprika
  • Oregano
  • Red wine vinegar
  • Smoked paprika
  • Cayenne pepper
  • Vanilla extract
  • Pure maple syrup
  • Balsamic glaze (or make your own)
  • Golden balsamic vinegar
  • Everything Bagel Seasoning (or make your own)

Dairy & Misc. Refrigerated Items

  • 1 (32-ounce) carton unsweetened vanilla almond milk
  • ½ dozen large eggs
  • 1 pint 1% buttermilk
  • 4 ounces reduced fat Swiss cheese (I like Alpine Lace)
  • 1 small box butter (can sub 2 tablespoons olive oil in Chicken Parm, if desired)
  • 1 small package gorgonzola cheese
  • 1 small wedge fresh Parmesan cheese
  • 2 ½ ounces fresh mozzarella cheese
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese (I like Polly-O)
  • 1 (8-ounce) tub reduced fat cream cheese
  • 1 (32-ounce) container nonfat plain Greek yogurt
  • 1 (5.3-ounce) container plain nonfat yogurt (not Greek. I like Stonyfield)

Canned and Jarred

  • 1 small jar peanut butter
  • 1 (15-ounce) can chickpeas
  • 1 (15-ounce) can Great Northern (or white kidney) beans
  • 1 small jar capers
  • 1 (6-ounce) can Albacore tuna in water
  • 1 small jar marinara (I like Delallo Pomodoro)
  • 1 (4-ounce) can tomato sauce
  • 1 small jar salsa

Misc. Dry Goods

  • Baking powder
  • 1 small package brown sugar
  • 1 small bag chopped walnuts

*You can sub gluten-free, if desired