A free, flexible 7-day weight loss meal plan with 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)
Spring brings warmer weather, longer days, and evenings filled with sports, practice, and school activities! With schedules filling up quickly, evenings can easily become difficult. That’s why preparing a few trusty slow cooker meals at home, like slow cooker chili, pulled pork, and chicken enchiladas, can be a complete game-changer. Get ready early in the morning, and by the end of your practice, dinner will be ready!
If you’re new to my meal plans, I’m sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all and it depends on your goals, age, weight, etc.
We also have accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Lastly, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan.
Monday (4/13)
B: Chorizo egg bites and 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 and 1 cup pineapple
L: Leftover pesto pasta with asparagus, asparagus, peas, and pistachios.
D: Best chicken enchiladas with 1 ounce of avocado, black beans and rice.
Total Calories: 1,190*
Wednesday (4/15)
B: Chorizo Egg Bites and Orange
L: Leftovers Best chicken enchiladas with 1 ounce of avocado, black beans and rice.
D: 1 baked potato, sausage, pepper
Total Calories: 1,114*
Thursday (4/16)
B: Chorizo Egg Bites and Orange
L: Leftovers Best chicken enchiladas with 1 ounce of avocado, black beans and rice.
D: Stir-fried ground beef and broccoli, ½ cup brown rice**
Total Calories: 1,279*
Friday (4/17)
B: Berry Cottage Cheese Breakfast Bowl
L: Spicy canned salmon rice bowl
D: Dumpling noodles
Total Calories: 1,108*
Saturday (4/18)
B: Green Smoothie Bowl (Recipe x 4)
L: Nachos with turkey, beans and cheese
D: dinner
Total Calories: 790*
Sunday (4/19)
B: 1 cup skinless quiche and strawberries
L: ¼ white bean salad
D: Best Turkey Meatloaf with Instant Pot Mashed Potatoes and Asparagus with Dijon Vinaigrette
Total Calories: 1,165*
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
**Make another cup of rice for lunch on Friday
*Google Docs
shopping list
produce
- 1 small pineapple
- 2 medium mangoes
- 2 medium oranges
- 4 medium bananas
- 1 (1 pound) strawberry + 1 (2 pound) packaged strawberries
- 2 (6-ounce) packages fresh berries (optional)
- 2 medium limes
- 1 small + 2 medium lemons
- 1 large (7 ounce) Hass avocado
- 1 small and 1 medium English cucumber
- 1 ½ pounds asparagus
- 2 medium + 1 large red bell pepper
- 2 large Cubanelle peppers
- 1 medium jalapeño (optional, if using nachos)
- 2 large garlic cloves
- 1 (1-inch) piece of fresh ginger
- 3 large heads of broccoli florets
- 3 ½ pounds russet potatoes
- 2 large bunches of chives
- 1 medium + 1 fresh cilantro
- 1 medium bunch of fresh culantro (if you can find it. Optional, for Sofrito)
- 1 small bunch fresh Italian parsley
- 1 large bunch/container of fresh basil
- 1 (5 ounce) bag/shell baby spinach
- 1 (5 ounce) bag/shell Baby Arugula
- 1 (1 pound) container Campari Tomatoes
- 1 fresh pico de gallo (or make your own)
- 1 small red onion
- 1 small and 3 medium yellow onions
meat, poultry and fish
- 9 ounces thick cut deli ham
- 1 pound Italian Chicken Sausage
- 1 rotisserie chicken (or buy a pound of raw breast and cook it yourself)
- 1⅓ pounds 93% lean turkey
- ½ pound 99% lean ground turkey breast
- 1 pound 93% lean beef
- 1 pound large shrimp, peeled and deveined
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy 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, served with pesto pasta)
- oregano
- rosemary
- Chipotle red pepper powder
- Reduced sodium soy sauce*
- sesame oil
- toasted sesame seeds
- Oyster sauce*
- fish sauce
- ketchup
- Worcestershire sauce
- marjoram
- Dijon Mustard
- red wine vinegar
- Furikake (you can top your salmon bowl with sesame seeds +/- crushed seaweed if you like)
- Sazon with anchiote (or whatever you can make yourself)
Dairy Products and Other Refrigerated Items
- 1 (12-ounce) package soy chorizo (I like Trader Joe’s; you can substitute turkey or chicken chorizo if desired)
- 2 dozen large eggs
- 1 pint low-fat 1% buttermilk
- 1 (8-ounce) half-and-half container
- 1 quart 2% milk
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container plain yogurt (Greek, regular, or non-dairy)
- 1 small container of light sour cream
- 1 small tub whipped butter
- 1 package (8 ounces) shredded Mexican cheese blend
- 1 package (8 ounces) reduced-fat shredded Mexican cheese blend
- 1 small block Swiss cheese, cheddar cheese, gouda cheese, or your favorite cheese
- 1 small piece of fresh Parmesan cheese
gig*
- 1 small bag dry brown rice (or 4 ½ cups precooked)
- 1 small package dried long grain white rice
- 1 (8-ounce) package thick rice noodles
- 1 pack 7-inch whole wheat low-carb tortillas (e.g. La Tortilla Factory)
- 1 baked tortilla chip (or buy corn tortillas and make your own)
- 1 package whole wheat fusilli or other short pasta (I like dell’allo)
- 1 pack seasoned whole wheat bread crumbs
Canned and Jarred
- 1 small jar of pickled jalapeños
- 1 small jar of manzanilla olives with seeds
- 2 (5-ounce) cans skinless wild pink or red salmon
- 1 can/bottle fat-free spicy black bean dip (such as Desert Pepper Trading or Trader Joe’s)
- 1 can (15 ounces) black beans
- 1 can (29 ounces) cannellini beans
- 1 small can/bottle of chipotle peppers in adobo
- 2 cans (8 ounces) tomato sauce
- 1 can (14 ounces) reduced sodium chicken broth
frozen
- 1 small package peas (you can buy fresh if you prefer)
- 1 large package mango chunks
other fabrics
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need 3 tablespoons)
- 1 small package chopped almonds (if buying in bulk you will need 2 tablespoons)
- 1 small package unsweetened coconut flakes
- 1 small packaged vegetable or chicken bouillon cube
- 1 small package brown sugar
- cornstarch
*You can also purchase gluten-free if you wish.
