14-Day Healthy Meal Plan (April 20-May 3)

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

14-Day Healthy Meal Plan

I hope this find everyone  safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Please note that the first week focuses more on more fragile, fresh ingredients while the second week uses heartier produce and more canned/frozen goods. Make sure to glance through the recipes and cross check both lists with what you already have on hand. There will be some ingredients left over in week 1 (like oats, some fresh herbs, and spices) that you will be able to use in week 2.  Also, you may be able to combine ingredients on both lists to get a bigger container (such as milk or eggs).

As I posted last week,  here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:

  • Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.
  • Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.
  • Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.
  • Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.
  • If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.
  • If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Lastly, if you’re on Facebook join the 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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!

Week 1 (April 20-April 26)

MONDAY (4/20)
B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and an orange (0B 0G 0P)
L: 3 Skinny Baked Mozzarella Sticks (3B 4G 3P) with Quick Marinara Sauce* (0B 1G 0P) and 2 cups chopped
romaine with 1 tablespoon light Caesar dressing (2B 2G 2P)
D: Lebanese Lentil Soup (2B 6G 1P) with ½ whole wheat pita* (2B 2G 2P) and Skinny Tzatziki (0B 0G 0P)

Totals: WW Points 13B 21G 12P, Calories 892**

TUESDAY (4/21)
B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and a pear (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P)
D: Chicken Enchiladas (6B 5G 3P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) and Quick and Delicioso Cuban
Style Black Beans (1B 3G 1P) (recipe x 2)

Totals: WW Points 14B 21G 10P, Calories 928**

WEDNESDAY (4/22)
B:  ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style
Black Beans (1B 3G 1P)
D: Oven “Fried” Breaded Pork Chops (7B 7G 7P) with Spiralized Apple and Cabbage Slaw (2B 2G 2P)

Totals: WW Points 18B 21G 15P, Calories 961**

THURSDAY (4/23)
B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P),
pinch cinnamon
L: The Skinny Tuna Melt (4B 5G 4P) (recipe x 2) and an apple (0B 0G 0P)
D: Baked Chicken Parmesan (4B 6G 4P) with Orzo with Zucchini and Tomato (3B 3G 3P)
Totals: WW Points 12B 17G 12P, Calories 878**

FRIDAY (4/24)
B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2)
L: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups mixed greens and 1 tablespoon light vinaigrette (1B
1G 1P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Wilted Baby Spinach with
Garlic and Oil (1B 1G 1P)

Totals: WW Points 21B 26G 16P, Calories 1,002**

SATURDAY (4/25)
B: Stuffed Bagel Balls (5B 6G 5P) with an orange (0B 0G 0P)
L: Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P)
D: ORDER IN!

Totals: WW Points 12B 13G 10P, Calories 522**

SUNDAY (4/26)
B: Banana Nut Bread (4B 5G 5P) with 1 cup mixed berries (0B 0G 0P)
L: LEFTOVER Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P)
D: Turkey Meatloaf (3B 5G 3P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Asparagus (0B 0G 0P)

Totals: WW Points 19B 22G 14P, Calories 923**

*Save 1 cup marinara for Chicken Parm on Thurs. Freeze any leftover pita you/your family won’t eat.

Week 2 (April 27-May 3)

MONDAY (4/27)
B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P)
L: Fiesta Bean Salad (4B 8G 4P)
D: Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P)
Totals: WW Points 16B 21G 13P, Calories 875*

TUESDAY (4/28)
B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P)
L: LEFTOVER Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P)
D: Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro
Lime Rice (6B 6G 6P) (recipe x 2)

Totals: WW Points 20B 25G 17P, Calories 974*

WEDNESDAY (4/29)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P)
L: Easy Wonton Soup (2B 2G 2P) with 1 cup edamame (0B 3G 0P)
D: LEFTOVER Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and
Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)

Totals: WW Points 13B 24G 13P, Calories 1,005*

THURSDAY (4/30)
B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2)
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes
(0B 0G 0P)
D: Turkey Burgers with Zucchini (3B 3G 3P) on a whole wheat bun (4B 4G 4P) and Air Fryer French Fries (5B 5G 1P)
(recipe x 4)

Totals: WW Points 29B 29G 25P, Calories 1,104*

FRIDAY (5/1)
B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P)
L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes
(0B 0G 0P)
D: Shrimp, Peas and Rice (8B 8G 3P) with sliced cucumbers (0B 0G 0P)
Totals: WW Points 21B 25G 16P, Calories 1,121*

SATURDAY (5/2)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Cilantro Chicken Salad (1B 3G 1P) (recipe x 2) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 9B 11G 5P, Calories 623*

SUNDAY (5/3)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)

L: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with an orange (0B 0G 0P)
D: Skinny Tuna Noodle Casserole (7B 8G 4P) with 1 cup mixed vegetables (0B 0G 0P)
Totals: WW Points 16B 19G 9P, Calories 886*

*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.

**Google doc

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24 comments

  1. Thank you for creating these meal plans! Taking away the decision of what to make for meals has helped reduce my stress level significantly. I love that I can sit at my computer and pull up the grocery list and add them to my order pick up, so it’s helped keep me out of stores during this time. I also found that I spent significantly less money on groceries since I wasn’t buying random things never to be used. Oh and I lost some weight as I haven’t been over-snacking or eating quick carb-loaded meals because I don’t want to decide what to make. 

  2. I placed the advance purchase of the meal planning guide book coming out in September I am wondering how it will work if I am a vegetarian (actually try to eat vegan in many cases). Does it work for that condition?

  3. Hi! I loveee these meal plans but is there some way to make it shoppable like you have with some of your other recipes through relish? Like being able to automatically upload it to Walmart Grocery or something? I really want to utilize these meal plans more but it takes me a really long time to cross reference everything and then do my online shopping. I’d love to be able to make it shoppable and generate those grocery lists through whatever way you think is most applicable for your business. Thanks!! 

  4. I love the Meal plan I tend to over antalize things so trying to meal plan is frustrating. but I do have one question how many servings is that for? There is my hubby, teen daughter and myself. it was just wanting to know if the meal plans and shopping list if for all of us. I am on Weight watchers blue plan and this is so nice for me if it has the servings for all three of us.

    • 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.

    • Generally, what Gina said is true for the weekly meal plans. But for these special 2 week meal plans we’ve put together during the lockdowns, all meals serve 4 to accommodate families during this time.

  5. I have appreciated these meal plans for months, and I’m so sorry I haven’t said that more through reviews.  But please know that when everything else is out of control, these meal plans give me a little control back.  For two weeks I couldn’t get enough of the groceries I planned for, leading to a lot of processed, prepared food.  I felt unsatisfied, bloated, and my skin broke out.   I just finished week one of the meal plan making the meatloaf today (my husband had a hard time not eating the entire loaf).   I get excited for upcoming recipes.   You are a gem, and your talent is very appreciated and has helped me have the confidence to plan my meals.  Thank you!!

  6. I just found your site and this is a LIFE SAVER. I’m horrible at planning meals! Everything looks and sounds delicious. Thank you from the bottom of my heart for taking the time to put this together! 

  7. Thanks for this! I’m going to shop and try this a few days behind your schedule. One question. How many does this plan feed?

  8. THANK TOU SO MUCH FOR THE TWO WEEK MENU….MUCH EASIER TO GO SHOPPING

  9. Thank you so much for doing this. I am still working full time outside of the house. I have to tell you, it is not easy to shop during this if the stores open after you get to work and everyone gets to the store while you are working. I was able to shop on Sunday and get everything I need for your two week plan.

  10. THANK YOU GINA!!…….YOU ARE THE VERY BEST!!!…keep them coming.

  11. I agree with the other comments. I know I personally am so grateful for all of your hardwork and how you share your gift with the rest of the world. We are blessed. 

  12. Gina – THANKS SO MUCH for your meal planning and recipes!!

    I have used your recipes for years and now more than ever appreciate your meal plans. I hope you and your family stay safe and healthy!

  13. Wow! Thanks so much for doing this. I had abandoned my WW tracking for a couple of weeks, eating out of ennui, which I never did before! Your plans help me get back on track!! Please be well and keep up the good work!

  14. This looks pretty good.  I’m going to send it to my wife and see what she thinks. 

  15. Thank you for your meatless Mondays.  I would love to see us all move to not eating meat more than 2-3 times a week, if at all.  It’s time we realize we are in this pandemic and it will happen again because of the destruction of animals’ habitats and our insatiable urge to kill and eat them😭

  16. Truly the highlight of my week. I get really excited when I find your menu plan ready to go!! Especially during these times and with these modifications! Really really appreciate all the work that must go into preparing these!!

  17. Thank you so much for doing this each and every week 😀 especially now everything else has changed but this is normal and constant. Also thank you for adapting to the environment and having it every two weeks and easily prepared meals for the whole family breakfast lunch and dinner. So we can attend online classes and work from home. Easier and spend time with my family, thank you <3

  18. I really appreciate that you have modified your meal plans posts to include 2 weeks of recipes during this time when just popping out to the grocery store isn’t the easiest/best idea. I appreciate all you do and look forward to your meal plans every time they come out.

  19. Has anyone priced out how much it costs to buy the items on the grocery list for 1 week? Seems expensive. 

    • Once you have the staples, you only need the main ingredients.    I spend no more weekly planning these meals than I did when I was buying a lot of frozen prepared meals.   And because I am cooking for two, I often can freeze extra portions.  Sometimes there’s an ingredient I don’t want to buy just for a recipe, but Gina even has a link to substitutions.  

    • Hi there, did the first of shopping and it was $100 and that was shopping at Aldi’s.