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.
7 Day Healthy Meal Plan (April 10-16)
Asparagus always makes me think of spring! In case you missed my post earlier this week, check out these 23 Easy Asparagus Recipes which has some of my favorites like Cream of Asparagus Soup and this Asparagus Bacon Salad. If you have an air fryer, you will love this Air Fryer Rotisserie Chicken (which can also be baked in the oven)!
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
All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it 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!
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 (4/10)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Veggie Lo Mein
Total Calories: 908*
TUESDAY (4/11)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Enchilada Turkey Meatloaf with Cilantro Lime Rice
Total Calories: 1,036*
WEDNESDAY (4/12)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette (½ recipe)
D: Chicken Parmesan with 1 cup whole wheat pasta and String Beans with Garlic and Oil (recipe x 2)
Total Calories: 1,197*
THURSDAY (4/13)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette
D: LEFTOVER Baked Chicken Parmesan Recipe with 1 cup whole wheat pasta and String Beans with Garlic and Oil
Total Calories: 1,197*
FRIDAY (4/14)
B: Air Fryer Breakfast Banana Split
L: Egg Tomato and Scallion Sandwich with an apple
D: Salmon Caesar Salad with Potato Leek Soup
Total Calories: 1,091*
SATURDAY (4/15)
B: Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Italian Sub Broccoli Salad
D: DINNER OUT
Total Calories: 571*
SUNDAY (4/16)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Spicy California Shrimp Stack
D: Air Fryer Rotisserie Chicken with Perfect Baked Potato and Parmesan Asparagus Fries
Total Calories: 1,019*
*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.
Shopping List
Produce
- 1 small cantaloupe
- 1 medium banana
- 1 medium apple
- 1 (6-ounce) container fresh blueberries
- 1 (2-pound) container fresh strawberries
- 1 medium lemon
- 1 medium lime
- 1 medium navel orange
- 2 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 (2-inch) piece fresh ginger
- 1 small jalapeno (optional, for topping Enchilada Meatloaf)
- 1 small PLUS 1 medium red bell pepper
- 1 small PLUS 1 medium cucumber
- 1 pound asparagus
- 2 pounds broccoli florets
- 2 pounds string beans
- 1 (3.5-ounce) PLUS 1 (5-ounce) package shiitake mushrooms
- 6 medium Russet potatoes (about 7 ounces each)
- 1 small bag snow peas (if buying in bulk, you need 1 cup)
- 1 small bag grated carrots (can buy 1 large carrot and grate yourself, if desired)
- 4 medium leeks
- 2 medium bunches scallions
- 1 large head Romaine lettuce
- 1 medium head Bibb or Butter lettuce
- 1 (5-ounce) bag/clamshell mixed greens
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stacks, if desired)
- 1 dry pint cherry or grape tomatoes
- 3 medium vine-ripened tomatoes
- 1 small red onion
- 1 large white onion
Meat, Poultry and Fish
- 1 ½ pounds 93% lean ground turkey
- 2 pounds (4) boneless, skinless chicken breasts
- 1 (3-pound) whole chicken
- 1 ½ pounds (4) wild skin-on salmon fillets
- 2 (8-ounce) ham steaks
- 1 small package genoa salami (if buying at the deli counter, you need 3 ounces)
- 3 ounces thick sliced deli turkey
- ½ pound cooked peeled, tail-off shrimp
Grains*
- 1 small package quick oats
- 2 (1-pound) packages whole wheat spaghetti
- 1 package whole wheat seasoned breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 small package white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 small package dry extra-long grain or basmati rice
- 1 small package dry brown rice (or 1 1/3 cups pre-cooked)
- 1 small deli roll
Condiments and Spices
- Extra virgin olive oil
- Canola or coconut oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Pure maple syrup
- Cinnamon
- Vanilla extract
- Regular or light mayonnaise
- Toasted sesame oil
- Sriracha sauce
- Cumin
- Onion powder
- Red wine vinegar
- Oregano
- Rice vinegar
- Reduced sodium soy sauce*
- Furikake (can sub sesame seeds in Shrimp Stack, if desired)
- Paprika
- Garlic powder
- Thyme
- Sage
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small box butter
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
- 1 (8-ounce) container nonfat milk (can sub ¼ cup 2% milk in Breakfast Casserole, if desired)
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
- 1 (8-ounce) bag reduced fat mozzarella cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 medium wedge fresh Parmesan cheese
- 1 (4-ounce) chunk fresh mozzarella cheese
- 1 small package reduced fat provolone cheese
- 1 small tub sour cream (optional, for topping Baked Potatoes)
Canned and Jarred
- 1 small can/jar anchovy fillets
- 1 (4-ounce) can mild chopped green chilies
- 1 (10-ounce) can mild enchilada sauce (or ingredients to make your own)
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 1 small jar marinara (or ingredients to make your own)
- 1 (32-ounce) carton chicken stock
- 1 small jar pepperoncini
- 2 (2.6-ounce) packets light tuna in water
- 1 small jar unsweetened apple sauce
Frozen
- 1 small package corn kernels
Misc. Dry Goods
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 small package brown sugar
- Colored sprinkles (optional, for topping Banana Split)
- Baking powder
- Baking soda
*You can buy gluten free, if desired