A free 7-day flexible meal plan including breakfast, lunch, and dinner ideas along with a shopping list. All recipes include macros and Weight Watchers points.
Artichokes, which are in season in May, can be a good source of fiber and potassium. Whether used in a salad like a Warm Salad with Artichoke Hearts, Roasted Peppers, and Mozzarella, a dip like Spinach Artichoke Dip, or simply stuffed, they are versatile enough to work in just about any dish.
This 7-day flexible meal plan is meant as a guide, with plenty of room to add more food, beverages, fruits, snacks, or swap out recipes for meals you prefer. Depending on your goals, aim for at least 1,500 calories per day — this will vary based on your age, weight, and individual goals.
The plan also includes an organized grocery list to help simplify shopping, reduce food waste, and keep you on track.
Meal Structure: 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 (5/25) Breakfast: Protein PB & J Smoothie Bowl with 1 tablespoon drizzled peanut butter Lunch: Asian Chicken Salad with Chili Crisp Dressing Dinner: Pesto Pasta with Arugula, Asparagus, Peas, and Pistachios Total Calories: 1,114
Tuesday (5/26) Breakfast: Protein PB & J Smoothie Bowl with 1 tablespoon drizzled 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 (5/27) 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 (5/28) Breakfast: Peach Pie Cottage Cheese Bowls Lunch: Asian Chicken Salad with Chili Crisp Dressing