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 13-19)
Springtime brings warmer weather, longer days, and evenings packed with sports, practices, and school activities! With schedules filling up fast, dinnertime can easily become a challenge. That’s why having a few trusty slow cooker meals waiting at home, like my Slow Cooker Chili, Pulled Pork or Chicken Enchiladas can be a total game changer. Prep it in the earlier in the day, and by the time practice wraps up, dinner is ready to go!
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!
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:
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 (4/13)
B: Chorizo Egg Bites with 1 cup pineapple
L: Spicy Canned Salmon Rice Bowl
D: Pesto Pasta with Asparagus, Asparagus, Peas and Pistachios
Total Calories: 1,131*
TUESDAY (4/14)
B: Chorizo Egg Bites with 1 cup pineapple
L: LEFTOVER Pesto Pasta with Asparagus, Asparagus, Peas and Pistachios
D: Best Chicken Enchiladas with 1 ounce avocado and Black Beans and Rice
Total Calories: 1,190*
WEDNESDAY (4/15)
B: Chorizo Egg Bites with an orange
L: LEFTOVER Best Chicken Enchiladas with 1 ounce avocado and Black Beans and Rice
D: One Pan Roasted Potatoes, Sausage and Peppers
Total Calories: 1,114*
THURSDAY (4/16)
B: Chorizo Egg Bites with an orange
L: LEFTOVER Best Chicken Enchiladas with 1 ounce avocado and Black Beans and Rice
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice**
Total Calories: 1,279*
FRIDAY (4/17)
B: Berry Cottage Cheese Breakfast Bowl
L: Spicy Canned Salmon Rice Bowl
D: Drunken Noodles
Total Calories: 1,108*
SATURDAY (4/18)
B: Green Smoothie Bowl (recipe x 4)
L: Loaded Nachos with Turkey, Beans and Cheese
D: DINNER OUT
Total Calories: 790*
SUNDAY (4/19)
B: Crustless Quiche with 1 cup strawberries
L: ¼ White Bean Salad
D: The Best Turkey Meatloaf with Instant Pot Mashed Potatoes and Asparagus with Dijon Vinaigrette
Total Calories: 1,165*
*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 cup of rice for lunch Friday
Shopping list
Produce
- 1 small pineapple
- 2 medium mangoes
- 2 medium oranges
- 4 medium bananas
- 1 (1-pound) PLUS 1 (2-pound) packages strawberries
- 2 (6-ounce) packages fresh berries (your choice)
- 2 medium limes
- 1 small PLUS 2 medium lemons
- 1 large (7-ounce) Hass avocado
- 1 small PLUS 1 medium English cucumbers
- 1 ½ pounds asparagus
- 2 medium PLUS 1 large red bell pepper
- 2 large cubanelle peppers
- 1 medium jalapeno (optional, for Loaded Nachos)
- 2 large heads garlic
- 1 (1-inch) piece fresh ginger
- 3 large heads broccoli florets
- 3 ½ pounds Russet potatoes
- 2 large bunches scallions
- 1 medium PLUS 1 large bunch fresh cilantro
- 1 medium bunch fresh culantro (if you can find it. Optional, for Sofrito)
- 1 small bunch fresh Italian parsley
- 1 large bunch/container fresh basil
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (1-pound) container Campari tomatoes
- 1 container fresh Pico de Gallo (or ingredients to make your own)
- 1 small red onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 9 ounces thick cut deli ham
- 1 pound Italian chicken sausage
- 1 rotisserie chicken (or buy 1 pound raw breast and cook yourself)
- 1 ⅓ pound 93% lean ground turkey
- ½ pound 99% lean ground turkey breast
- 1 pound 93% lean ground beef
- 1 pound peeled and deveined 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)
- Honey
- Nutmeg
- Light mayonnaise
- Sriracha sauce
- Cumin
- Garlic powder
- Crushed red pepper flakes (optional, for serving with Pesto Pasta)
- Oregano
- Rosemary
- Chipotle chili powder
- Reduced sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Oyster sauce*
- Fish sauce
- Ketchup
- Worcestershire sauce
- Marjoram
- Dijon mustard
- Red wine vinegar
- Furikake (can sub sesame seeds +/- crumbled nori for topping Salmon Bowl, if desired)
- Sazon with anchiote (or ingredients to make your own)
Dairy & Misc. Refrigerated Items
- 1 (12-ounce) package soy chorizo (I like Trader Joe’s. Can sub turkey or chicken chorizo, if desired)
- 2 dozen large eggs
- 1 pint low fat 1% buttermilk
- 1 (8-ounce) container half and half
- 1 quart 2% milk
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container plain yogurt (Greek, regular or non-dairy)
- 1 small container light sour cream
- 1 small tub whipped butter
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag reduced fat shredded Mexican cheese blend
- 1 small block Swiss, cheddar, gouda, or your favorite cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package dry brown rice (or 4 ½ cups pre-cooked)
- 1 small package dry long grain white rice
- 1 (8-ounce) package thick rice noodles
- 1 package (7-inch) whole wheat low carb tortillas (such as La Tortilla Factory)
- 1 small package baked tortilla chips (or buy corn tortillas and make yourself)
- 1 package whole wheat fusilli or other short pasta (I like Delallo)
- 1 package seasoned whole wheat breadcrumbs
Canned and Jarred
- 1 small jar pickled jalapenos
- 1 small jar pitted Manzanilla olives
- 2 (5-ounce) cans skinless wild pink or red salmon
- 1 can/jar fat free spicy black bean dip (such as Desert Pepper Trading or Trader Joe’s)
- 1 (15-ounce) can black beans
- 1 (29-ounce) can cannellini beans
- 1 small can/jar chipotle peppers in adobo
- 2 (8-ounce) cans tomato sauce
- 1 (14-ounce) can reduced sodium chicken broth
Frozen
- 1 small package peas (can buy fresh, if desired)
- 1 large package mango chunks
Misc. Dry Goods
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 3 tablespoons)
- 1 small package slivered almonds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package unsweetened coconut flakes
- 1 small package vegetable or chicken bouillon cubes
- 1 small package dark brown sugar
- Cornstarch
*You can buy gluten free, if desired
