7-Day Healthy Meal Plan (April 24-30)

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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 24-30)

7-Day Healthy Meal Plan (April 17-23)

Spring means many things – sunshine, growth, greenery (allergies, lol), crazy weather and the start of spring sports! That can mean crazy days and hectic evenings. Make life a little easier on those nights by checking out my slow cooker recipes, like Madison’s Favorite Beef Tacos (to have ready when you get home) or a quick meal after a game or practice with these Tortilla Encrusted Chicken Tenders.

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!)

Ultimate Meal Planner by Skinnytaste

Skinnytaste Ultimate Meal Planner

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!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste Meal Planner here:

A note on WW points

If you follow Weight Watchers, all of the recipes here have been updated to reflect what’s new weight watchers program, with dots appearing under the recipe title. The ww button in the recipe card takes 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 (4/24)
B: Breakfast bowl with berry cottage cheese
L: Food cart style chicken salad with white sauce with ½ whole wheat pita
GB: Pizza Margherita and chickpea salad with cucumber and tomatoes
Total Calories: 1,070*

TUESDAY (4/25)
B: 2 scrambled eggs with 30g avocado, 1 slice of wholemeal toast and an orange
L: Food cart style chicken salad with white sauce with ½ whole wheat pita
D: One Pot Cheesy Turkey Taco Chili Mac with Green Salad**
Total Calories: 1,189*

WEDNESDAY (26.4.)
B: Breakfast bowl with berry cottage cheese
L: Food cart style chicken salad with white sauce with ½ whole wheat pita
D: REMAINING One Pot Cheesy Turkey Taco Chili Mac with green salad
Total Calories: 1,101*

THURSDAY (27.4.)
B: 2 scrambled eggs with 30g avocado, 1 slice of wholemeal toast and an orange
L: Food cart style chicken salad with white sauce with ½ whole wheat pita
D: Ground beef and broccoli stir fry with ¾ cup brown rice
Total Calories: 1,231*

FRIDAY (4/28)
B: Breakfast bowl with berry cottage cheese
L: Turkey Club and an apple
D: 3 cups Mexican Shrimp Cobb Salad

Total Calories: 1,079*

SATURDAY (29.4.)
B: Bacon and Spinach Breakfast Casserole with Gruyere Cheese and ½ Grapefruit
L: Turkey Club (Recipe x 4) and an apple
D: DINNER

Total Calories: 763*

SUNDAY (30.4.)
B: LEFT Bacon and Spinach Breakfast Casserole with Gruyere Cheese and ½ Grapefruit
L: Warm Salad with Artichoke Hearts, Roasted Peppers, Mozzarella (Recipe x 4)
UK: Air fryer chicken breasts, garlic mashed potatoes and parmesan roasted mushrooms

Total Calories: 1,149*

*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.
**Green Salad contains 12 cups mixed leafy greens, 4 spring onions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas, and ½ cup light vinaigrette. Set aside half (with dressing on side) for dinner on Wednesday.

*Google Doc

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