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 15-21)
As spring continues to bloom (and rain), school sports and extra curricular activities kick into high gear! Baseball, softball, soccer, band and dance, just to name a few! These slow cooker recipes will make it easy to have dinner ready when you get home after a long day and these quick meals will allow you to get a meal on the table on a tight schedule. Win, win!
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:
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!
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 (4/15)
B: English Muffin Breakfast Sandwiches* with ½ cup blueberries
L: Italian Sub Salad (½ recipe)
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Total Calories: 1,055**
TUESDAY (4/16)
B: English Muffin Breakfast Sandwiches with ½ cup blueberries
L: Italian Sub Salad
D:Enchilada Turkey Meatloaf with Quick Mexican Brown Rice and Corn Tomato Avocado Salad
Total Calories: 1,178**
WEDNESDAY (4/17)
B: English Muffin Breakfast Sandwiches with ½ cup blueberries
L: LEFTOVER Enchilada Turkey Meatloaf with Quick Mexican Brown Rice
D: Chicken Pasta Primavera with Arugula Salad
Total Calories: 1,217**
THURSDAY (4/18)
B: English Muffin Breakfast Sandwiches with ½ cup blueberries
L: LEFTOVER Chicken Pasta Primavera
D: Broccoli Beef with ¾ cup brown rice
Total Calories: 1,132**
FRIDAY (4/19)
B: Peanut Butter and Jelly Smoothie
L: LEFTOVER Chicken Pasta Primavera
D: Healthy Cod Fish Tacos with Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,047**
SATURDAY (4/20)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (recipe x 2)
L: Pizza Sausage Rolls # with ½ sliced bell pepper
D: DINNER OUT
Total Calories: 577**
SUNDAY (4/21)
B: Breakfast Pizza with 1 cup pineapple
L: Turmeric Garlic Shrimp with Cabbage-Mango Slaw
D: Chicken Marbella with Homemade Rice Pilaf and Roasted Asparagus
Total Calories: 1,018**
*Double recipe if making ahead OR ½ the recipe if making day-of.
**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.
#Double dough recipe for breakfast Sunday.
*Google doc
Produce
- 1 dry pint blueberries
- 1 (12-ounce) container strawberries
- 1 medium PLUS 1 large lemon
- 6 medium limes
- 1 large mango
- 1 large pineapple
- 2 small bananas
- 1 medium (6-ounce) Hass avocado
- 2 large heads garlic
- 1 (3-inch) piece fresh ginger
- 2 medium jalapenos (1 is optional for Enchilada Meatloaf)
- 1 small PLUS 2 medium red bell peppers
- 3 Persian (mini) cucumbers (can sub 1 small English, if desired)
- 1 ½ pounds asparagus
- 1 large head broccoli florets
- 2 (14-ounce) bags tri-color coleslaw mix
- ½ medium head red cabbage
- 1 small head Iceberg or Romaine lettuce
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell baby spinach
- 2 medium leeks
- 2 large bunches scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley (can sub scallion greens for garnish on Enchilada Meatloaf, if desired)
- 1 small bunch/container fresh basil
- 1 dry pint cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 small red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 package turkey bacon or center-cut (pork) bacon
- 3 ounces thin-sliced deli turkey
- 1 ounce thin-sliced genoa salami
- 1 ounce Capicola
- 1 small package turkey pepperoni
- 2 raw Italian chicken sausage links
- 1 pound boneless, skinless chicken breasts
- 2 ½ pounds (6) bone-in chicken thighs
- 1 1/2 pounds 93% ground turkey
- 1 pound flank steak
- 1 pound (4) skinless, firm white fish such as cod, snapper or mahi mahi
- 1 pound peeled and deveined extra-large shrimp
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)
- White pepper (can sub black pepper in Broccoli Beef, if desired)
- Hot sauce (optional, for Breakfast Sandwich)
- Ketchup (optional, for Breakfast Sandwich)
- Red wine vinegar
- Italian seasoning
- Gochujang
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Toasted sesame seeds
- Honey
- Cumin
- Onion powder
- Smoked paprika
- Cayenne pepper
- Cajun seasoning
- Chili lime seasoning (such as Tajin Classic)
- Light mayonnaise
- Bay leaves
- Oregano
- Ground ginger
- Cinnamon
- Pure maple syrup
- Turmeric
- Crushed red pepper flakes
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 small box butter
- 1 (32-ounce) carton nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 package sliced cheddar or American cheese
- 1 package sliced provolone or mozzarella cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 box reduced fat cream cheese
- 1 (8-ounce) container nonfat milk
- 1 quart unsweetened almond milk
- 1 small wedge fresh Parmesan cheese
Grains
- 1 package light whole wheat English muffins
- 1 package bow tie pasta
- 1 small package quick oats
- 1 package angel hair spaghetti
- 1 small box 10-minute instant brown rice (such as Uncle Bens)
- 1 medium package dry brown rice (or 9 cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 small package corn tortillas (you need 8)
Canned and Jarred
- 2 (15-ounce) cans black beans
- 1 small jar pepperoncini or banana peppers
- 1 (14-ounce) can artichoke hearts
- 1 small jar pitted Spanish green olives
- 1 (2.25-ounce) can sliced black olives
- 1 small jar capers
- 1 (4-ounce) can mild chopped green chilies
- 1 small jar pizza sauce or marinara
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (10-ounce) can mild red enchilada sauce
- 1 small jar peanut butter
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton chicken broth
Frozen
- 1 small package blueberries
- 1 medium package strawberries
- 1 small package corn kernels
- 1 small package peas
Misc. Dry Goods
- Baking powder
- Cornstarch (optional, for Broccoli Beef)
- 1 small container unflavored protein powder (optional, for PB & J Smoothie)
- Liquid stevia or sweetener of your choice (can use honey or maple syrup in Smoothie, if desired)
- 1 small package pitted prunes
- 1 small package brown sugar
- Slivered almonds, chia seeds or flax seeds (optional toppings for Smoothie Bowl)
*You can buy gluten free, if desired
