7 Day Healthy Meal Plan (April 12-18)

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A free 7-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 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

I’m craving tacos! Anyone else lol? I have some on this weeks plan but there are plenty of other recipes you can try, like these Vegetarian Black Bean Tacos, Madison’s Favorite Beef Tacos or Grilled Chicken Tacos with Lettuce Slaw, Avocado and Cotija.  Don’t forget your sides!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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. You should aim for around 1500 calories* per day.

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!


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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (4/12)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Portobello Burger with Mozzarella & Pesto Mayonnaise (9B 9G 9P) with Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 20B 20G 20P, Calories 830*

TUESDAY (4/13)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4B 5G 4P) with Instant Pot Refried Beans (0B 3G 0P)

Totals: WW Points 14B 20G 14P, Calories 895*

B:  Savory Cottage Cheese Bowl (3B 3G 3P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Spinach Stuffed Chicken Breasts with Tomato and Feta (6B 8G 6P) with Homemade Rice Pilaf (6B 6G 2P)

Totals: WW Points 21B 23G 17P, Calories 1,007*

B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Turkey Stuffed Bell Peppers (5B 5G 3P) with a green salad** (1B 1G 1P)
Totals: WW Points 16B 18G 14P, Calories 882*

FRIDAY (4/16)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: LEFTOVER Turkey Stuffed Bell Peppers (5B 5G 3P) with a green salad (1B 1G 1P)
D: Honey Garlic Shrimp (2B 3G 2P) with Asian Edamame Fried Rice (4B 5G 1P)
Totals: WW Points 17B 19G 12P, Calories 965*

B: Yogurt Waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Navel Orange Salad with Avocado (7B 7G 7P)

Totals: WW Points 14B 14G 14P, Calories 568*

SUNDAY (4/18)
B: Omelet Tortilla Breakfast Wrap (recipe x 4) (4B 8G 4P)
L: Tomato Tuna Melts (recipe x 2) (4B 5G 3P) and 8 baby carrots (0B 0G 0P)
D: Turkey Meatloaf (3B 5G 3P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Asparagus (0B 0G 0P)

Totals: WW Points 16B 23G 11P, Calories 1,064*

*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.
**Green salad includes 7 ½ cups mixed greens, 3 scallions, ¾ cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup light vinaigrette. Save 1 serving for Fri lunch.

*Google doc

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  1. Love, love, love your meal plans! Please keep it going! Thank you so much Gina!

  2. I like these meal planers and recipes, because they are healthy, simple and the instructions are always correct. I adapt or scale them sometimes. They are delicious, thank you, Gina!

  3. Please continue these 7-day meal plans with the grocery lists! So very helpful and have literally been what keeps us eating more healthfully!

    • Same here. We used to eat chips and processed meat too often, skipping veg and dairy before I found this wonderful website

  4. Thank you so much for these meal plans! Our favourite one was Spinach Stuffed Chicken Breasts with Tomato and Feta. All your meals are delicious and so healthy

  5. First of all thank you for your time in making these meal plans, I truly appreciate it. I do have one suggestion, if you could please list the equiptment needed to make the recipes following the ingredient list, for example waffle iron, mixer, air fryer, etc that would help so much. Again thank you for your time and dedication in making these reciepes for people to live a healthier life!

  6. Gina what you are doing for us all is amazing & so appreciated. 
    Your recipes are always so good. 
    I would love to have you continue but realize that it takes up a lot of your time 

  7. I love your meal plans and the flexibility of following it to a T or just shifting things around. Thank you! 

  8. We just started adding my sons practices to the scheduled and these meal plans are a life saver . Thank you !

  9. I love these and use them for my family please keep doing them!

  10. Love your weekly plans!! Please keep sharing, I use them (or part of them) every week!

  11. My family loves your meal plans. Sunday’s went from being so chaotic to relaxing and family orientated. Thank you so much!

  12. I absolutely LOVE your recipes and the 7 day meal plans. Please keep sharing them!

  13. Thanks Gina for these wonderful recipes! Could you add some advice on what you’d suggest to make ahead and what should be made same day? I try to knock everything out on Sunday so I’m trying out these recipes for the first time with my new schedule. 

  14. I just started using your plan and love it! Please keep posting

  15. Yes, I love these meal plans. Please keep them going.

  16. I love these meal plans so much, thanks Gina for all your work on them! 

  17. Both my daughter (a working mom with 2 boys) and myself (retired) use your meal plans. We have been fans since your first cookbook came out. Because of the pandemic, we subscribed to Greenchef, but there was not very much variety. Then, my daughter found your meal planning guide and we both love it. Your recipes are healthy, easy to follow and delicious. The list of ingredients and well-thought out calendar make cooking so much less time consuming. We both have bought all your cookbooks as well. Please keep doing what you do.

  18. This is amazing. I am in awe. I have previously visited your site for recipe ideas, but it has been a while. I am trying to get back on track. This meal plan, and the resources you have provided with it are just absolutely awesome! Thank you!

  19. Hi Gina,  yes please keep these meal plans coming. They have been so helpful, time saving and motivating