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 1-7)
As spring continues to bloom, artichokes, arugula, and asparagus are some of the first vegetables ready to harvest, but don’t forget about beets, Brussel sprouts, and leeks too! What is your favorite early spring veggie?
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!
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!
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!
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 (4/1)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and 1 cup pineapple
L: Hearts of Palm Peanut Noodle Stir Fry
D:Spinach Artichoke Lasagna Roll-Ups with a green salad*
Total Calories: 1,116**
TUESDAY (4/2)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and 1 cup pineapple
L: LEFTOVER Spinach Artichoke Lasagna Roll-Ups with a green salad
D: Turkey Picadillo with ¾ cup brown rice and Quick Cabbage Slaw
Total Calories: 1,192**
WEDNESDAY (4/3)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and a kiwi
L: LEFTOVER Spinach Artichoke Lasagna Roll-Ups with a green salad
D: Marry Me Chicken with Quinoa # and Easy Broccolini
Total Calories: 1,162**
THURSDAY (4/4)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and a kiwi
L: Rainbow Quinoa Salad with Lemon Dressing (½ recipe)
D:One Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 1,022**
FRIDAY (4/5)
B: Air Fryer Breakfast Banana Split
L: Rainbow Quinoa Salad with Lemon Dressing
D:Korean-Inspired Salmon Tacos Spicy Slaw and Roasted Asparagus
Total Calories: 1,110**
SATURDAY (4/6)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Zesty Lime Shrimp and Avocado Salad with 12 tortilla chips
D: DINNER OUT
Total Calories: 725**
SUNDAY (4/7)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Classic Chicken Salad with 1 cup mixed greens in a whole wheat low carb tortilla and an apple
D: Crockpot Balsamic Pork Roast with Paprika Smashed Potatoes and Garlic Butter Mushrooms
Total Calories: 1,091**
*Green salad includes 8 cups mixed greens, 3 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette. Set aside 2 servings (with dressing on side) for lunch Tues/Wed.
**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 2 cups quinoa for lunch Thurs/Fri.
Shopping list
Produce
- 4 medium kiwi
- 2 small mango
- 1 small pineapple
- 5 medium bananas
- 4 medium apples
- 1 (6-ounce) container blueberries
- 1 (6-ounce) container raspberries
- 1 medium lemon
- 2 medium limes
- 1 medium (6-ounce) Hass avocado
- 1 large head garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeno
- 3 medium red bell peppers
- 1 medium yellow bell pepper
- 2 medium bunches broccolini
- 1 bunch (about 1 ¼ pound) asparagus
- 1 pound Cremini or Baby Bella mushrooms
- 1 small bunch celery
- 3 medium carrots (or 1 small bag pre-shredded)
- 1 small bag tri-color coleslaw mix
- ½ small head red cabbage (or 1 small bag pre-shredded)
- ½ small head white cabbage (or 1 small bag pre-shredded)
- 1 pound baby gold potatoes
- 1 ½ pounds Russet or New potatoes
- ¼ pound (or 1 small bag pre-shredded) Brussels sprouts (can sub ½ cup extra cabbage in Quinoa Bowl, if desired)
- 3 Persian (mini) cucumbers (or 1 large English)
- 1 large bunch scallions
- 1 small bunch Italian parsley
- 1 small bunch cilantro
- 1 small bunch/container chives (can sub scallion greens for garnish on Egg Salad, if desired)
- 1 (1-pound) clamshell/bag baby spinach
- 1 (1-pound) clamshell mixed greens
- 1 dry pint cherry or grape tomatoes
- 2 medium vine ripened tomatoes
- 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 ¼ pounds 93% lean ground turkey
- 1 pound Italian chicken sausage
- 2 pounds boneless, skinless chicken breasts (or buy only 1 pound now and purchase a rotisserie chicken fresh later in week for Chicken Salad)
- 1 pound wild salmon fillet
- 1 pound jumbo cooked peeled shrimp
- 1 (2-pound) boneless pork shoulder sirloin roast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Regular or light mayonnaise (I like Sir Kensington)
- Paprika
- Sesame oil
- Reduced sodium soy sauce*
- Sriracha sauce
- Sesame seeds
- Light vinaigrette dressing (or make your own with ingredients in list)
- Cumin
- Bay leaves
- Apple cider vinegar
- Oregano
- Crushed red pepper flakes
- Rosemary
- Garlic powder
- Pure maple syrup
- Ground cinnamon
- Toasted sesame oil
- Gochujang*
- Dijon mustard
- Seasoning salt
- Balsamic vinegar
- Worcestershire sauce
- Honey
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (8-ounce) block reduced fat cream cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
- 1 pint unsweetened vanilla almond milk
- 1 (8-ounce) container half and half
- 1 small box unsalted butter
Grains
- 1 package large whole wheat low carb large tortillas (such as La Tortilla Company)
- 1 small package corn tortillas (you need 8)
- 1 small loaf sourdough bread
- 1 package lasagna noodles
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package dry quinoa
- 1 small package unbleached all-purpose flour
- 1 small package quick or old-fashioned oats
- 1 large bag tortilla chips
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar sundried tomatoes in oil
- 1 small jar green Spanish pitted olives
- 1 medium jar/can artichoke hearts (you need at least 5 ounces)
- 1 (15-ounce) can chickpeas
- 1 (8-ounce) can tomato sauce
- 1 jar marinara sauce (or ingredients make your own)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton chicken broth
Frozen
- 1 (5-ounce) package frozen chopped spinach
Misc. Dry Goods
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- 1 small package chia seeds (if buying from bulk bin, you need about ¾ cup)
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 small package whole almonds (if buying from bulk bin, you need ¼ cup)
- 1 small package dried unsweetened shredded coconut
- 1 small package brown sugar
- Monk fruit sweetener or stevia (can sub maple syrup or honey in Chia Pudding, if desired)
- Colored sprinkles (optional, for serving with Breakfast Banana Split)
Non-Food Items
*You can buy gluten free, if desired
