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Free 7 Day Healthy Meal Plan (June 8-14)

This post may contain affiliate links. Read my disclosure policy. A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points. Free 7 Day Healthy Meal Plan (June 8-14) Life has a way of keeping us endlessly busy, and it’s easy to forget how vital it is to carve out moments just for ourselves. This week, I made a choice to slow down. After a weekend of cool(ish) and windy weather, the sun finally broke through, warm and inviting, and I couldn’t resist soaking it in. That dose of sunlight felt like a full recharge—and a beautiful reminder that self-care isn’t a luxury, it’s a necessity. That warmth also has me dreaming of summer flavors, like this Heirloom Tomato Salad and my Grilled Pesto Chicken and Tomato Kebabs . Here’s to savoring the sun, prioritizing ourselves, and embracing the start of summer! 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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc. 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! Ultimate Skinnytaste Meal Planner Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do! Buy the Skinnytaste meal planner here: With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!) Meal Plan: 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. The grocery list is comprehensive and includes everything you need to make all meals on the plan. MONDAY (6/8)B: Potato Cheddar Chive Bakes with 1 cup strawberriesL: Tuna Egg Salad on 1 slice sourdough bread with 8 baby carrotsD: Balsamic Roasted Veggies and White Bean Pasta with Arugula Salad Total Calories: 1,271* TUESDAY (6/9)B: Potato Cheddar Chive Bakes with 1 cup strawberriesL: LEFTOVER Balsamic Roasted Veggies and White Bean PastaD: Grilled Skirt Steak and Elote Tacos with Cilantro Lime Cauliflower Rice Total Calories: 1,215* WEDNESDAY (6/10)B: Potato Cheddar Chive Bakes with a peachL: LEFTOVER Balsamic Roasted Veggies and White Bean PastaD: Sheet Pan Gnocchi and Sausage with Tomatoes and Broccolini with Easy Garlic Knots Total Calories: 1,169* THURSDAY (6/11)B: Potato Cheddar Chive Bakes with a peachL: Buffalo Chicken SaladD: Mediterranean Boneless Pork Chops with Summer Veggies and Orzo with Zucchini and Tomato** Total Calories: 1,102* FRIDAY (6/12)B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butterL: Buffalo Chicken SaladD: Shrimp and White Beans with Spinach and Feta with 1 cup whole wheat orzo Total Calories: 1,169* SATURDAY (6/13)B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter (recipe x 4)L: California Roll Cucumber Salad (recipe x 2)D: DINNER OUT Total Calories: 680* SUNDAY (6/14)B: ¼ Crustless Quiche with 1 cup mixed berriesL: Italian Sub Broccoli SaladD: Juicy Turkey Burgers with Zucchini with a whole wheat hamburger bun and Green Goddess Potato Salad Total Calories: 1,206* *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.**Make an extra 12 ounces orzo for dinner Friday. *Google doc Print Shopping List Shopping list Produce 1 (1-pound) container strawberries 3 (6-ounce) containers berries (your choice) 2 medium peaches 1 large lemon 3 medium limes 1 medium (6-ounce) Hass avocado 2 large English cucumbers 3 small PLUS 1 medium zucchini 1 small PLUS 1 medium yellow squash 1 small bunch celery 1 large bag baby carrots 1 small bunch radishes 1 medium Russet potato 1 ½ pounds baby red potatoes 2 pounds broccoli florets ½ pound broccolini 1 (8-ounce) package sliced mushrooms 1 medium red bell pepper 1 medium head cauliflower 2 medium ears of corn 2 medium heads garlic 1 (2-inch) piece fresh ginger 3 large bunches scallions (you need about 15) 1 small bunch/container fresh chives 1 small bunch/container fresh sage 1 small bunch/container fresh basil 1 medium bunch fresh cilantro 1 small bunch fresh Italian parsley 1 small head Romaine lettuce 1 (5-ounce) clamshell/bag baby arugula 1 (5-ounce) clamshell/bag baby spinach 1 small plum tomato 3 dry pints cherry or grape tomatoes 1 small PLUS 1 medium red onion 1 medium yellow onion Meat, Poultry and Fish 12…

What Helped Me When My Life Felt Uncertain and Unstable

“Sometimes the ground beneath us shifts so we can discover where our true roots are.” ~Dava Harvey Evicted. The word stared up at me from the letter in my hands. It was the summer of 2022, near the tail end of the Covid pandemic, when life was supposed to be settling back into normal—or so my husband and I had hoped. I read the letter again. My chest tightened. We’d always paid our rent on time. We’d never broken the terms of our lease. Our landlord was selling the property. After nearly ten years, we’d have to pack up all of our belongings and find a new place to live. We had sixty days. It felt like a gut punch. Uncertainty ripped through me. How had the housing market changed in the last ten years? Could we find a place and move within sixty days? Could we stay in the same area? How would moving affect our lives? It felt like someone else had suddenly slashed the roots of our stability. With the pandemic nearing an end, my husband and I had recently started new jobs after nearly two years of unemployment. But rental rates across Southern California were climbing fast. I worried about our already shaky finances. How much would our rent increase? My husband and I enjoyed living in the Los Angeles and Orange County area. We loved going to the museums, dining at our favorite restaurants, or spending a day at Disneyland. Even through the pandemic, we’d take our dog on walks through the local parks or on a run along the beach. How much change could we expect? New places to shop. New neighbors. New commute. My anxiety increased, and I dreaded the daunting task of looking through apartment and house listings. If I could’ve measured my stress level, it would’ve been off the scale. We soon realized there was no way we could afford to stay in the same area. And we’d have to downsize to a much smaller place. Even then, it meant a nearly thirty percent increase in rent. Plus, having a sixty-five-pound German Shepherd made moving all the more difficult, as fewer places allowed large dogs, and many places simply restricted the breed. And there was no way we’d go anywhere without her. The constant worry left me feeling stressed and jittery. In the back of my mind, a relentless ticking clock counted down the days. Each second echoed louder and louder. With less than thirty days to go, we still hadn’t found a new place to live. We both felt the strain of having to uproot our lives. Tension ebbed and flowed between my husband and me as we continued to clean out closets and pack boxes. Though we agreed on recycling electronics, like our old TV, deciding what to do with old clothes and books left us at odds. Donate or pack? The disagreements led to frequent quarreling and bickering. As the days continued to tick by, one unsettling question remained: Where would we end up? Even though I wasn’t alone, I still felt adrift and disconnected. Searching for a way to cope with all the sudden changes in my life, I tried listening to calming music, practicing meditation, and taking more walks with my dog. But I couldn’t quiet my spiraling worries. I needed something more steadfast and turned to the ancient wisdom of the elements—earth, water, fire, air, and spirit. My first elemental touchpoint was earth. With so much uncertainty swirling around us, I needed something steady to hold on to. Earth reminds us of our roots—the parts of our life that remain solid even when everything else shifts. I began focusing on what was still stable: the support my husband and I gave each other, the routines we kept, and the simple grounding comfort of stepping outside and feeling the world beneath my feet. As I steadied myself with what was still solid, another element began to flow through me—water. While earth helped me feel grounded, water taught me that emotions need room to move. It was okay to feel sad about what we were losing. I shared my feelings with my husband, and we talked about how we each felt about this sudden change. I acknowledged my feelings and gave myself time and compassion to experience them. Feeling more balanced by earth and assured by water, I turned to the next element—fire. Within its steady glow, fire reminded me of the strength that still burned within me. My energy had been drained by fear and uncertainty. Looking inward at my own spark of fire, I discovered a quiet inner strength and courage that urged me forward. I focused on small actions—searching listings, making calls, and packing one more box. Each step became a reminder that even in uncertain times, the sacred flame of resilience still burned bright. With more confidence, another element presented itself—air. As the fog of concern and worry began to clear, air offered space for clarity and inspiration. Instead of getting caught up in the “what ifs,” I took time to pause, breathe, and look at our situation with a calmer mind. By letting go of the burden of fretting over every decision, I made way for clearer thinking. It allowed me to focus on what truly mattered and trust that step by step, we’d find our way forward. Through the first four elements, I’d regained my sense of stability, self-compassion, inner strength, and mental clarity. The fifth element, spirit, offered me a quiet sense of connection and alignment. Spirit reminded me that I was part of something larger than the immediate struggle I faced. Even in uncertainty, I began to trust that this change, however unwelcome, was not without purpose. I couldn’t control every outcome, but I could lean into my strengths, into resilience, and into the quiet belief that we would land where we were meant to be. Looking back, I found much more than a new place to live….

Our Holy Grail Hair Products

Last month, our team shared our skincare routines. (It was SUCH a treat hearing readers’ recs in the comments, too; I screenshotted all the lip balm suggestions!) Today, we decided to do the same for hair: our daily routines, our favorite products, and the little tricks we’ve learned along the way. Here goes… Alison Piepmeyer, Partnerships Director How would you describe your hair?My hair is one of the things I really like about myself. It’s wavy/curly with lots of texture. It usually cooperates with whatever look I’m trying to pull off, which I appreciate! Tell us about a typical morning.Depends on my mood and energy level. Sometimes I’ll do a full curly-girl routine (with a microfiber towel, mousse, defining cream, and hair wrap). But that takes a while. So, I usually let it air dry into loose waves — that way I can stretch washes longer, along with dry shampoo. I used to part it down the middle, but lately I’ve been copying Natasha Pickowicz’s half-up style. What kind of detangler do you use?I love the T3 paddle brush because the bristles are spaced far enough apart that they detangle my hair without ruining the curl pattern. (Curly hair can get very poofy very quickly.) What’s your wash routine?I wash my hair only once or twice a week, because curly hair gets dry so easily. I also color my hair, so less frequent washing makes the color last longer. I rotate between a few shampoos: Nizoral (for dandruff and hair-loss prevention), a purple shampoo and conditioner (when my blonde starts getting brassy), and Odele shampoo and conditioner for regular washes, because it’s acne-safe (I have acne-prone skin, and I’m very strict about this!). Air-dry or blow-dry?Mostly air-dry. If I’m doing the curly-girl method, I’ll diffuse it, but otherwise it dries into slightly chaotic waves that I’ll clean up with this straightener. Do you have a favorite hair-styling trick?Following hairstylists on Instagram has taught me everything. Ashley Streicher completely changed how I use a flat iron. Amber Yackzan has great styling tips for bobs. Sophie Marie taught me “The Bowl Method” for curly hair. Do you have a nighttime hair routine?If my hair is curly, I’ll sleep in a silk bonnet to help preserve the curls and prevent frizz. Otherwise, I throw it up in a silk scrunchy and fix the waves in the morning. Do you have a hero hair product?Living Proof dry shampoo forever! I use it constantly, since I go a while between washes. Any other treatments?I have a lot of grays, and my hairstylist explained that blonde highlights are the easiest way to blend them naturally. The grow-out is softer, which means I can go much longer between salon visits. What’s the biggest haircare lesson you’ve learned?Do. Not. Cut. Bangs. I’ve been laughing because all the online hair girlies are obsessed with Mika Abdalla’s haircut on the new show Off Campus. But thank god for PSAs like this, you’re doing the Lord’s work. Christine Pride, Columnist How would you describe your hair?Long and thick. Also: reliable. I’ve had the same simple hair “style” (if you can call it that) for decades, and though sometimes I want to chop it all off, I’ll take my steady, familiar hairdo over novelty. Do you have a go-to style?I have exactly two hair looks: a top knot/bun (80% of the time), or blown out waves (20% of the time). Maybe — MAYBE — you’ll catch me with a side braid, if I’m feeling wild. What kind of brush do you use?My hair tangles easily, so I use this Tangle Teezer brush, which is good for gently working out snarls and smoothing my hair out. What does your wash routine look like?Boring and low-maintenance: I use TRESemmé Curl Shampoo and Conditioner, then slap on Nourish & Shine and Ouidad Leave-In Conditioner for extra moisture. Air-dry or blow-dry?Blowing it dry myself takes 193 hours. So, if I want a really good blowout, I go to Blo Bar. Their blowouts last me five precious days. Do you have a before-bed hair routine?If my hair has been blown out, I sleep with it in a bun in this blue bonnet — it’s very sexy. Do you have a hero hair tool?I tried the Rev Air for a hot second. It’s basically a vacuum meets a blow dryer. But it didn’t give me dramatic results, despite the amazing before-and-after photos all over the internet. Not a hero product, but I thought it worth mentioning, because there’s a lot of hype around this thing! Any other treatments you regularly do?I get my hair chemically straightened four times a year, like clockwork. And now I’ve added a color rinse to the routine, to cover grays. I can’t do these treatments at the same time, so it makes for eight annual visits to the salon! (Shout out Beauty Bar in Harlem.) At home, I try to use this deep conditioner for 10 minutes, once a week, so my hair doesn’t get too damaged from the aforementioned treatments. What’s the biggest haircare lesson you’ve learned?It’s only hair. Jannelle Sanchez, Senior Editor How would you describe your hair?Very full and very long. My hair also has a slight natural wave (for those who use hair charts, mine is 2b). How do you do your hair in the morning?I wash my hair every three days. For the first two days, I’ll wear my hair down and tousled. I’ll comb out any tangles, smooth frizzy bits with my straightener, and leave the rest untouched so the waves stay intact. Three days post-wash, my hair is oilier, so I comb it out and pull it into a sleek, middle-part ponytail. I’ll top it off with a layer of hairspray. The smell always makes me think of my grandma getting ready for work. What kind of brush do you use?I’ve been using the same wide paddle brush for eight years! Tell us about your wash routine.For the past two years, I’ve boughtthe jumbo pack of Nexxus Advanced Hydration Therappe Humectress Shampoo and Conditioner from Costco, and it worked well. But just this week I tested out Hairstory’s Air Dry Kit, and I was shocked by the results. I used the pre-wash and cleansing cream,…

How Better Communication Changed My Relationships and My Life

“When we avoid difficult conversations, we trade short-term discomfort for long-term dysfunction.” ~Peter Bromberg Have you ever looked around at other people’s lives and wondered, “How do they do that?” How do they seem so steady, so connected, so… together? From where I stood, there appeared to be a certain kind of person—someone confident, kind, thoughtful, and at ease in her relationships. And because she enjoyed her relationships, she seemed to enjoy her life. I was not her. For a long time, I thought I was the “nice” one in my relationships because I avoided confrontational conversations. But because I wasn’t saying what I felt, I let it come out in other ways. I remember telling my boyfriend one night that it was fine for him to go out with his friends. But then when he got home, I was so angry with him for going. He asked if I was okay, and I said, “I’m fine,” while not looking at him or making eye contact. I kept shutting my drawers loudly and making comments under my breath like “Must be nice to go out without me.” What I wanted to say was, “Could you go out with your friends another night because I wanted to stay in and watch a movie together,” but asking directly was too hard, so I complained instead. I wanted to be the “cool girl”—easygoing, unbothered, low-maintenance. But the truth was, I was pretending. Many things bothered me. I just didn’t know how to say it. And that unspoken frustration leaked out in the way I showed up—with tension, distance, and defensiveness. This was just who I thought I was. And because I didn’t know any different, I didn’t question it. Then everything changed. My first love passed away, and the world as I knew it disappeared. Even though I was walking down the same streets, everything looked different. What once felt important—maintaining relationships with friends and family, eating, what to eat, what to wear, work—no longer mattered. I remember lying on my floor, surrounded by tissues, realizing something I had never understood before: no one could take away my pain and make this better for me. If I was going to keep living—if I was going to find a way through this—I would have to do it myself. So I started searching. I took classes. I went to seminars. I read everything I could get my hands on. And one theme kept appearing over and over again: the way we communicate shapes the way we experience our lives. Eventually, I found myself at a writing and meditation workshop at a Shambhala center in New York. It was there that I learned how to meditate, which was the first time I ever sat with myself without judgment and evaluation, and was introduced to the Buddhist principles of right speech—speaking in ways that are truthful, kind, and helpful. Something clicked. I began to see that my suffering wasn’t just coming from what had happened to me—it was also coming from the way I related to my thoughts, my emotions, and other people. The overthinking, the emotional reactivity, the constant inner tension—they weren’t fixed parts of who I was. They were patterns. And patterns can change. If I wanted to change my life, I needed to change how I showed up in it—how I spoke, how I listened, how I related to myself and others. So I treated it like an experiment. What would happen if I practiced speaking honestly, kindly, and clearly? I remember how nervous I was when my friend asked me how I felt about the guy she had been seeing. Normally, I would have said that I thought he was nice and that I was happy if she was, while quietly on the inside I felt the opposite. Instead, I looked at her. I paused. And I knew my intention was to be honest, kind, and helpful, so I said, “I think you deserve someone who really treats you kindly and is supportive of you, and I don’t see that from him. “The conversation didn’t explode; she didn’t become defensive. She simply thought for a moment about what I said. Each morning, I would wake up and set an intention for how I wanted to show up that day for myself and others. It was a gentle intention, knowing that I would likely stray from it, and my job was then to notice when I strayed, acknowledge it, and bring my attention back to my intention. At first, it wasn’t easy. It meant noticing when I wanted to shut down or lash out and instead express myself and what was truly going on for me. It meant learning how to pause so I could stop myself from reacting in a way that wasn’t helpful for me or the other person. It meant noticing the desire to lie and instead telling the truth—even when it felt uncomfortable or scary. It meant noticing how unkind I was talking to myself and instead seeing if I could become gentler and more friendly. And slowly, things began to shift. I became less passive-aggressive and less judgmental. My anxiety softened. I started expressing myself more clearly and directly. Conversations that once felt overwhelming became manageable. Even confrontation—something I used to avoid at all costs—became an opportunity for connection rather than conflict. I remember having a moment where I was starting to get passive-aggressive and shut down with a friend of mine, and they looked at me and said, “You’re acting like a child.” Before, I would have really dug my heels in, defended myself, and said something hurtful. But instead, I looked at them and said, “You’re right.” It was the most liberating moment for me, and because of it, the tension dissipated and we were able to enjoy our time together. This practice didn’t just change how I communicated—it changed my relationships. I found myself able to enter a new relationship with openness and honesty. I…

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