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Free 7-day flexible diet 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 8-14)
Because April is still “showering” for many of us. (Also the snow and crazy weather!) The fresh spring vegetables just keep coming! Carrots, scallions and rhubarb are starting to appear! Some of my friends in other parts of the country have seen them at farmers markets! Layered potato bowls with spring herbs and garlic are a wonderful welcome to spring!
This is because grocery prices are skyrocketing. So many of us have had to adapt, downsize, and/or get more creative with our meals. One of the best ways to control your budget and maintain healthy eating habits is through meal planning. You can get an even more budget-friendly 5-day meal plan by subscribing to Relish+ (14-day free trial here!
Ultimate Meal Planner Skinnytaste
Get the Skinnytaste Ultimate Meal Planner! The 52-Week Spiral Meal Planner has a weekly meal planning sheet that you can tear out and put in the refrigerator if you want, a 12-week meal plan, 30 recipes (15 new), and a grocery list. I like to start the week with gratitude, affirmations, and intention. So I added space for that too. I hope you love this as much as I do!
Buy the Skinnytaste meal planner here:
Notes on WW Points
If you’re following Weight Watchers, all recipes here have been updated to reflect the new recipes. weight control program, with the score appearing under the formula name ww button The recipe card takes you to the Weight Watchers website, where you can see the recipe builder used to identify those points and add them to your day. (USA only You must be logged into your account.) All cookbook recipes in the cookbook index have also been updated!
About the meal plan
If you’re new to My Meal Plan. I’ve shared these FREE 7 Day Flexible Healthy Meal Plans (you can see my previous meal plans here) which are meant as a guide. Plenty of wiggle room so that you will add more food, coffee, drinks, fruit, snacks, desserts, wine, etc. or swap out the recipe for the meal you want. You can find 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. It will vary according to your goals, age, weight, etc.
It also provides an organized and accurate grocery list. This makes grocery shopping a lot easier and a lot less stressful. Save money and time You will eat out less. Waste less food And you’ll have everything you need to help you stay on track.
Finally, if you’re on Facebook, join my Facebook community at Skinnytaste where everyone shares photos of the recipes they’re making. You can join here. I love all the ideas everyone shared! If you want to get on the email list You can apply here. So you don’t miss out on your meal plan!
My 5 favorite sales right now
Check out my 5 favorite deals and sales happening this weekend:
Meal plan:
Breakfast and lunch Monday-Friday are designed to serve one person, while dinner and all meals on Saturday and Sunday are designed to serve a family of four. Some recipes The recipe may leave enough leftovers for two nights or lunch the next day. The shopping list is comprehensive and includes everything you need to make every meal as planned.
Monday (4/8)
B: Spicy Cottage Cheese Bowl
L: Chicken lettuce wrap sandwich with ¼ cup raw almonds
D: Risotto Primavera with Arugula Salad*
Total calories: 1,054**
Tuesday (4/9)
B: High protein scrambled eggs with cottage cheese (½ recipe) with 1 slice of whole grain bread and 1 cup of mixed berries.
L: Left Risotto Primavera with Arugula Salad
D: Slow Cooker Salsa Chicken with Black Beans and Corn with Cilantro Lime Cauliflower Rice
Total calories: 1,214**
Wednesday (4/10)
B: High protein scrambled eggs with cottage cheese (½ recipe) with 1 slice of whole grain bread and 1 cup of mixed berries.
L: Left Risotto Primavera with Arugula Salad
D: Baked Pasta with Sausage and Spinach
Total calories: 1,137**
Thursday (4/11)
B: Cinnamon-Raisin Overnight Oats
L: LEFTOVER Baked Pasta with Sausage and Spinach
D: Stir-fried beef negimaki with 3/4 cup brown rice
Total calories: 1,191**
Friday (4/12)
B: Cinnamon-Raisin Overnight Oats
L: LEFTOVER Baked Pasta with Sausage and Spinach
D: Grilled Tilapia Oreganata and Lemon Asparagus Couscous Salad with Tomatoes
Total calories: 1,165**
Saturday (4/13)
B: Protein PB & J Smoothie Bowl (recipe x 4)
L: Margherita Pizza # with 8 baby carrots
D: Go out to dinner.
Total calories: 532**
SSunday (4/14)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Open-faced tuna melt (recipe x 2) with apple
D: One Pot Chicken and Orzo and Raw Kale Salad
Total calories: 1,200**
*Prepare two salads (with dressing on the side) for Tuesday/Wednesday lunch.
**This is just a guideline. Women should aim for approximately 1,500 calories per day. Here is a helpful calculator to estimate your calorie needs. I left room for you to add lots of food such as coffee, beverages, fruit, snacks, desserts, wine, etc.
#double dough sunday bagel recipe
*Google Docs
shopping list
manufacture
- 4 medium sized apples
- 1 (12 ounce) container strawberries
- 1 (6 ounce) container berries (of your choice)
- 2 medium sized plus 1 large lemon
- 2 medium sized lemons
- 2 small bananas
- 1 small Hass avocado (5 ounces)
- 1 medium sized red bell pepper
- 1 Persian cucumber (mini) (can sub 1 English if desired)
- 1 medium sized zucchini
- 1 pound thin asparagus
- 1/2 pound French green beans
- 1 medium head cauliflower
- 1 small bunch celery
- 1 large bag of baby carrots
- 1 large head of garlic
- 2 medium sized green onions
- 5 ounces watercress
- 1 medium bunch Lacinato or dinosaur kale
- 1 medium head iceberg lettuce
- 1 bag (5 ounces)/clamshell baby arugula
- Fresh basil leaves, 1 bunch/container
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley (you can sub an additional 2 tablespoons of fresh herb into the couscous salad, if desired)
- 1 (1 pound) grape or cherry tomato
- 2 medium sized ripe tomatoes
- 1 medium heirloom tomato
- 1 medium red onion
- 2 medium yellow onions
Meat, poultry and fish
- 3 ounces thinly sliced organic deli chicken or turkey breast
- 1 package of bacon, cut in the middle
- Sweet Italian Chicken Sausage, 1 pound
- 1 pound flank steak
- 1 pound boneless, skinless chicken breasts (2)
- 4 Attach the bones and skin to the chicken thighs.
- 1 ½ pounds of tilapia fillet (4)
Condiments and spices
Dairy products and miscellaneous Chilled products
- 1 dozen large eggs
- 1 (16 ounce) package low-fat cottage cheese (I like good culture)
- 1 box (15 ounces) fat-free ricotta cheese
- 1 (32 ounce) package nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (4 ounce) block fresh mozzarella cheese
- 1 bag (8 ounces) partially shredded mozzarella cheese
- 1 (8 ounce) bag shredded low-fat cheddar cheese (I like Sargento)
- 1 (8 ounce) package shredded low-fat cheddar or American cheese
- 1 medium piece fresh Parmesan cheese
- 1 medium slice fresh Pecorino Romano cheese
- 1 quart almond, oat, or unsweetened milk of your choice
- 1 small box unsalted butter
Grains*
- 1 package of dried arborio rice
- 1 package dry brown rice (or 3 cups cooked)
- 1 package whole wheat pearl couscous (or white)
- 1 package orzo pasta
- 1 package rigatoni pasta
- 1 small container quick oats
- 1 package whole wheat seasoned bread crumbs
- 1 small package of unbleached all-purpose flour
- 1 package whole grain bread, cut into small pieces
Cans and Jars
- 3 boxes (32 ounces) chicken broth
- 1 (15 ounce) reduced sodium black beans
- 2 cans (4.5 ounces) of tuna in water
- 1 small jar of mild salsa
- 1 small can whole San Marzano tomatoes
- 1 can (8 ounces) tomato paste
- 1 small jar of peanut butter
- 1 large bottle marinara sauce (or homemade mix)
Frozen
- 1 (10 ounce) chopped spinach
- 1 small package of green peas
- 1 small package of corn seeds
- 1 large pack of blueberries
- 1 large pack of strawberries
Other. Dry goods
- baking powder
- 1 small bottle of white wine
- 1 small package of ground flax seeds
- 1 small package of chia seeds (if you bought them from the trash, use 2 tablespoons)
- 1 small package of raisins (if you buy them from the trash, you need 2 tablespoons)
- 1 small package of peeled pistachios (if buying from a large barrel, you will need 1 tablespoon)
- 1 small package raw almonds (if buying from a large container, you will need ¼ cup)
- 1 small package of walnuts (if buying from the trash, use 2 tablespoons)
- 1 small package vanilla protein powder
- Sweetener made from monk fruit, stevia, or your favorite sweetener. (Honey or maple syrup can be added to overnight oats if desired.)
non-food items
*You can purchase gluten free if desired.
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