A free 7-day flexible meal plan covering breakfast, lunch, and dinner, complete with a grocery list. All recipes include macros and Weight Watchers points.
Artichokes are in season in May and can be a good source of fiber and potassium. They’re versatile enough to work in salads, dips, or stuffed dishes.
If you’re new to these meal plans, they’re designed as a flexible guide — not a rigid prescription. You can add snacks, beverages, fruits, dessert, or swap in recipes you prefer. Depending on your goals, aim for at least 1,500 calories per day, though the right amount will vary based on your age, weight, and objectives.
A grocery list is included to help reduce food waste, save time, and make shopping less stressful.
Meal Plan Overview
Breakfast and lunch Monday–Friday are designed to serve 1. Dinners and all weekend meals are designed to serve a family of 4. Some recipes yield enough leftovers for a second night or next-day lunch.
Monday Breakfast: Protein PB & J Smoothie Bowl with 1 tablespoon peanut butter Lunch: Asian Chicken Salad with Chili Crisp Dressing Dinner: Pesto Pasta with Arugula, Asparagus, Peas, and Pistachios Total Calories: 1,114
Tuesday Breakfast: Protein PB & J Smoothie Bowl with 1 tablespoon peanut butter Lunch: Asian Chicken Salad with Chili Crisp Dressing Dinner: Shrimp Tacos with Spicy Sauce and Latin Yellow Rice Total Calories: 1,221
Wednesday Breakfast: Mushroom-Spinach Scrambled Eggs Lunch: Asian Chicken Salad with Chili Crisp Dressing Dinner: Steak Kebabs with Chimichurri, leftover Latin Yellow Rice, and Perfectly Grilled Zucchini Total Calories: 1,108
Thursday Breakfast: Peach Pie Cottage Cheese Bowls Lunch: Asian Chicken Salad with Chili Crisp Dressing