A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain 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 feature some of my favorites like Cream of Asparagus Soup and this Asparagus Bacon Salad. If you have an air fryer, you’ll love this Air Fryer Rotisserie Chicken (which can also be baked in the oven)!
With food 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 on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)
Get the Skinnytaste Ultimate Meal Planner! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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:
All recipe points have been updated to reflect the new WW program, Points are displayed under the recipe title. I will keep these ww button Click on it in the recipe card and it will take you to the Weight Watchers website where you can see the recipe maker used to calculate these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!
About the menu
If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.
There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.
Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!
meal plan:
Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.
MONDAY (4/10)
B: Blueberry Oatmeal Muffins and ½ cup low-fat cottage cheese with ½ cup chopped honeydew melon
L: Tuna egg salad in salad 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 honeydew melon
L: Tuna egg salad in salad cups
GB: Turkey meatloaf enchilada with coriander lime rice
Total Calories: 1,036*
WEDNESDAY (4/12)
B: Blueberry Oatmeal Muffins and ½ cup low-fat cottage cheese with ½ cup chopped honeydew melon
L: RESTE Enchilada turkey meatloaf with avocado salad with citrus vinaigrette (½ recipe)
D: Chicken Parmesan with 1 cup whole wheat pasta and runner 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 honeydew melon
L: LEFT Enchilada turkey meatloaf with avocado salad with citrus vinaigrette
GB: Recipe for Baked Chicken Parmesan Leftovers with 1 cup whole wheat pasta and green beans with garlic and oil
Total Calories: 1,197*
FRIDAY (4/14)
B: Air Fryer Breakfast Banana Split
L: Egg tomato and spring onion sandwich with an apple
D: Salmon Caesar salad with potato and 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
Total Calories: 571*
SUNDAY (4/16)
B: REMAINING veggie ham and cheese breakfast casserole with 1 cup strawberries
L: Spicy California Shrimp Stack
D: Air fryer rotisserie chicken with perfect baked potatoes and parmesan asparagus fries
Total Calories: 1,019*
*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
*Google Doc
Shopping List
To produce
- 1 small melon
- 1 medium sized banana
- 1 medium apple
- 1 (6-ounce) container of fresh blueberries
- 1 (2-pound) container of fresh strawberries
- 1 medium lemon
- 1 medium lime
- 1 medium navel orange
- 2 medium (6 ounces) Hass avocados
- 1 large head of garlic
- 1 (2-inch) piece of fresh ginger
- 1 small jalapeno (optional, for topping enchilada meatloaf)
- 1 small PLUS 1 medium red pepper
- 1 small PLUS 1 medium cucumber
- 1 pound asparagus
- 2 pounds broccoli florets
- 2 pounds green beans
- 1 (3.5 ounces) PLUS 1 (5 ounces) package Shiitake Mushrooms
- 6 medium russet potatoes (about 7 ounces each)
- 1 small bag of snow peas (if buying in bulk, you will need 1 cup)
- 1 small bag of grated carrots (can buy 1 large carrot and grate yourself if desired)
- 4 medium-sized leeks
- 2 medium bunches of spring onions
- 1 large romaine lettuce
- 1 medium sized bibb or butter lettuce
- 1 (5-ounce) bag/clamshell mixed greens
- 1 medium bunch of fresh cilantro
- 1 small bunch/container fresh chives (can add 1 teaspoon scallion greens to shrimp stack if desired)
- 1 dry pint cherry or grape tomatoes
- 3 medium-sized 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 salmon fillets with skin
- 2 (8-ounce) ham steaks
- 1 small packet of Genoa salami (you’ll need 3 ounces if buying at the deli counter)
- 3 ounce thick cut deli turkey
- ½ pound cooked, peeled, tailless shrimp
grains*
- 1 small pack of oatmeal
- 2 (1-pound) packages of whole wheat spaghetti
- 1 packet of seasoned whole wheat breadcrumbs
- 1 packet of panko seasoned breadcrumbs
- 1 packet white whole wheat flour
- 1 packet unbleached all-purpose flour
- 1 packet of dry extra long grain or basmati rice
- 1 small package dry brown rice (or 1 1/3 cups pre-cooked)
- 1 small deli roll
spices and condiments
- Extra virgin olive oil
- canola or coconut oil
- cooking spray
- Olive oil spray (or get a Misto oil sprayer)
- Kosher Salt (I like Diamond Crystal)
- pepper grinder (or fresh peppercorns)
- Honey
- Pure maple syrup
- Cinammon
- vanilla extract
- Regular or light mayonnaise
- Toasted Sesame Oil
- sriracha sauce
- cumin
- onion powder
- red wine vinegar
- oregano
- rice vinegar
- Low Sodium Soy Sauce*
- Furikake (can put sesame seeds in Shrimp Stack if desired)
- paprika
- garlic powder
- thyme
- sage
Milk & Other Chilled Items
- 1 (18-pack) large eggs
- 1 pint liquid egg white
- 1 (16 ounce) container low-fat cottage cheese (I like good culture)
- 1 (6-ounce) container of low-fat plain Greek yogurt
- 1 small can of butter
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
- 1 (8-ounce) container non-fat milk (can add ¼ cup 2% milk to breakfast casserole if desired)
- 1 (8-ounce) container of 2% milk
- 1 (8-ounce) bag of shredded low-fat sharp cheddar cheese
- 1 (8-ounce) bag of reduced-fat mozzarella cheese
- 1 (8-ounce) bag of shredded Mexican cheese mix
- 1 medium fresh parmesan cheese
- 1 (4-ounce) piece of fresh mozzarella cheese
- 1 small packet of reduced-fat provolone cheese
- 1 small can of sour cream (optional, for topping baked potatoes)
Preserved and Preserved
- 1 small can/jar of anchovy fillets
- 1 (4-ounce) can mild chopped green chillies
- 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 of chicken broth
- 1 small glass of pepperoncini
- 2 (2.6 ounce) packet light tuna in water
- 1 small jar of unsweetened applesauce
Frozen
- 1 small pack of corn kernels
Miscellaneous dry goods
- 1 small packet of pecan halves (you’ll need 2 tablespoons if buying from the bulk container)
- 1 small packet of brown sugar
- Colored sprinkles (optional, for sprinkling on banana splits)
- baking powder
- baking powder
* You can buy gluten-free if you wish