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 (April 22-28)
By request I have added a new category! Passover starts this Monday and I wish all my friends who celebrate, a Happy Passover holiday. Looking for meal ideas? Try this Passover Matzo Pizza, Baked Salmon or my Braised Brisket with Potatoes and Carrots.
About The Meal Plan
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:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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!
My 5 Favorite Sales Right Now
Check out my 5 favorite deals and sales happening this weekend:
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 (4/22)
B: Loaded Egg Muffins with 1 cup blueberries
L: Spicy Tuna Poke Bowl
D:Cheesy Eggplant Gnocchi Caprese and Arugula Salad
Total Calories: 1,178*
TUESDAY (4/23)
B: Loaded Egg Muffins with 1 cup blueberries
L: Spicy Tuna Poke Bowl
D:Ground Turkey Tacos with 2 ounces avocado with Instant Pot Refried Beans
Total Calories: 1,158*
WEDNESDAY (4/24)
B: Loaded Egg Muffins and a pear
L: Cranberry Chicken Salad on Apple Slices
D: Braised Brisket with Potatoes and Carrots with Kale and Brussels Sprouts Salad with Parmesan and Pecans**
Total Calories: 1,157*
THURSDAY (4/25)
B: Loaded Egg Muffins and a pear
L: Cranberry Chicken Salad on Apple Slices
D: LEFTOVER Braised Brisket with Potatoes and Carrots with Kale and Brussels Sprouts Salad with Parmesan and Pecans
Total Calories: 1,157*
FRIDAY (4/26)
B: Avocado Toast with Lemon and Kale (½ recipe)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame and ¼ cup shelled pistachios
D: Pad Thai (recipe x 2)
Total Calories: 1,144*
SATURDAY (4/27)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: ¾ cup Avocado Egg Salad on 1 slice whole grain bread with 1 cup sliced cucumbers
D: DINNER OUT
Total Calories: 622*
SUNDAY (4/28)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: 1 ½ cups Italian Shrimp Salad and a ¼ cup shelled pistachios
D: Chicken Saltimbocca with Pasta with Asparagus
Total Calories: 1,115*
*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.
**Set aside ½ the salad with dressing on the side for dinner Thursday.
Shopping list
Produce
- 2 medium pears
- 1 (1-pound) container fresh blueberries
- 2 (6-ounce) containers berries (your choice)
- 2 small PLUS 1 medium PLUS 1 large lemon
- 1 medium lime
- 2 medium red apples
- 1 small (5-ounce) PLUS 2 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 Persian (mini) cucumbers (can sub 1 small English, if desired)
- 2 large English cucumbers
- 1 medium zucchini
- 1 small red bell pepper
- 1 (1-pound) eggplant
- ½ pound Brussels sprouts (can buy pre-shredded, if desired)
- 1 pound thin asparagus
- 1 small bunch celery
- 1 small radish
- 3 large carrots
- 2 pounds (8) medium red potatoes
- 10 ounces bean sprouts
- 1 large bunch scallions
- 2 medium heads garlic
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh sage
- 1 small bunch fresh Italian parsley
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag baby kale
- 1 (5-ounce) clamshell/bag baby spinach
- ½ small head Iceberg lettuce
- 1 small vine-ripened tomatoes
- 1 small red onion
- 4 large white onions
- 2 small PLUS 1 medium yellow onion
- 1 container fresh pico de gallo (or ingredients to make your own)
Meat, Poultry and Fish
- 1 package center-cooked bacon
- 1 small package sliced prosciutto
- ½ pound sushi grade tuna
- 1 pound medium peeled and deveined shrimp
- 1 ¼ pounds cooked peeled, deveined tail-off jumbo shrimp
- 1 pound 93% lean ground turkey
- 1 ½ pounds boneless, skinless chicken breasts
- 1 rotisserie chicken
- 1 (5-pound) beef brisket
Condiments and Spices
- Extra virgin olive oil
- Canola or avocado oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Regular or light mayonnaise
- Black sesame seeds
- Taco seasonings (or ingredients to make your own)
- Cumin
- Chili powder
- Cayenne (optional, for Refried Beans)
- Apple cider vinegar
- Dijon mustard
- Pure maple syrup
- Fish sauce*
- Rice vinegar
- Vanilla extract
- Red wine vinegar
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (12-ounce) package firm tofu (can buy pre-cooked, if desired)
- 1 (8-ounce) package mini mozzarella balls
- 1 (8-ounce) package shredded cheddar cheese
- 1 small wedge fresh Parmesan or Parmigiano-Reggiano
- 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (8-ounce) container milk of your choice
- 1 small box unsalted butter
Grains
- 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package (6-inch) corn tortillas or crispy corn taco shells (you need 8)
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 (1-pound) package gnocchi (I like Delallo)
- 1 (1-pound) package spaghetti or other pasta shape
- 1 package rice noodles or rice sticks
- 1 small package dry brown or white sushi rice (or 1 cup pre-cooked)
Canned and Jarred
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (28-ounce) can San Marzano crushed tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (14-ounce) can reduced sodium chicken broth
- 1 (32-ounce) beef broth
- 1 jar or package mixed Italian pitted olives
Frozen
- 1 small package frozen chopped spinach
- 1 small package shelled edamame
Misc. Dry Goods
- 1 small package dry pinto beans
- 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
- 1 small package peanuts (if buying from bulk bins, you need 2 tablespoons)
- 1 medium package pecan or walnut halves (if buying from bulk bin, you need ½ cup)
- 1 (6-ounce) package shelled pistachios
- 1 small package chia seeds (if buying from bulk bin, you need about 1 teaspoon)
- 1 small package granulated sugar
- Baking soda
- Baking powder
- 1 small bottle white wine
*You can buy gluten free, if desired
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