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This is a free 7-day plan. Breakfasts. Lunches. Dinners. Plus a shopping list that actually makes sense. All the recipes come with macros and Weight Watchers points included.
Artichokes.
May is their prime season. They pack fiber and potassium. I also happen to love them. Is it a conflict of interest? Maybe. Whether they show up in a warm salad with roasted peppers and mozzarella or a spinach dip, they shine.
New here? The previous plans are linked for context. These are guides. Not rules. Add coffee. Swap dinner. Drink wine if you want. The index lets you search by course. Just don’t treat this as gospel. Aim for roughly 1,500 calories daily* unless your goals dictate otherwise. It varies by age and weight. There is no magic number for everyone.
The grocery list is tight. No wasted trips. No panic shopping. You’ll save money, eat in more, and avoid that mid-week hunger spiral.
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Grab the Skinnytaste meal planner:
- Amazon
- Barnes & Nobles
- Indie Bound
The Meal Plan Structure
Monday through Friday, breakfast and lunch are for one person. Dinner is for four. Weekends feed a family of four all day. Leftovers exist. Use them.
“Planning isn’t restriction. It’s freedom from the decision fatigue.”
Here is what you’re eating:
MONDAY (5/25)
- Breakfast: Protein PB & J Smoothie Bowl (with 1 tbsp drizzled peanut butter)
- Lunch: Asian Chicken Salad with Chili Crisp Dressting
- Dinner: Pesto Pasta with Arugula Asparagus Peas and Pistachios
- Total Calories: 1,114*
TUESDAY (5/26)
- Breakfast: Protein PB & J Smoothie Bowl
- Lunch: Asian Chicken Salad (same as Mon)
- Dinner: Shrimp Tacos with Spicy Sauces and Latin Yellow Rice
- Total Calories: 1,221*
WEDNESDAY (5/ 27)
- Breakfast: Mushroom-Spinach Scramble
- Lunch: Asian Chicken Salad (again)
- Dinner: Steak Kebabs with Chimichhurri + leftover Latin Yellow Rice + Perfectly Grilled Zuchini
- Total Calories: 1,108*
THURSDAY (28)
- Breakfast: Peach Pie Cottage Cheese Bowl
- Lunch: Asian Chicken Salad (fourth time’s a charm?)
- Dinner: Turkey Stuffed Peppers + Black Bean Avocado Cucumber and Tomato Salad
- Total Calories: 1,052*
FRIDAY (29)
- Breakfast: Peach Pie Cottage Cheese Bowl
- Lunch: Leftover Turkey Stuffed Peppers + Salad
- Dinner: Mediterranean Fish Foil Packets x2 + Half Greek Orzo Salad
- Total Calories: 1,121*
SATURDAY (30)
- Breakfast: Lemon Blueberry Buttermilk Pancakes + 1 tbsp maple syrup + 2 bacon strips + berries
- Lunch: Air Fryer Shrimp + leftover Greek Orzo
- Dinner: Go out. You earned it.
- Total Calories: 740* (excluding dinner out)
SUNDAY (31)
- Breakfast: Leftover Pancakes + banana slice
- Lunch: Italian Sub Broccoli Salad
- Dinner: Chicken Tzatziki Bowl
- Total Calories: 1,160*
*The numbers below are just that—guidelines. Most women aim for ~1500 daily. Check this calculator to see what works for you.
The plan leaves room. Snack gap? Coffee? Dessert? It’s accounted for in the margins. Or not. Depends on your goals.
What gets left in the fridge by Wednesday night usually says something about how well you planned. 🍅
