7 Day Healthy Meal Plan (April 5-11)

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

Seems like spring can’t decide if it is here to stay or not yet…but even with the up and down temperatures- farmers markets are starting to open. I LOVE a good farmers market!! Early finds often include tomatoes, cucumbers and different varieties of lettuce— perfect for making salads such as my Greek Chickpea Salad, Spiralized Greek Cucumber Salad with Lemon and Feta or my Avocado Salad with Citrus Vinaigrette.

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!

THE DETAILS:

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 (4/5)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Kung Pao Tofu (6B 8G 6P) with ¾ cups brown rice (5B 5G 0P)

Totals: WW Points 17B 25G 12P, Calories 890*

TUESDAY (4/6)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Healthy Cod Fish Tacos (5B 7G 5P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 12B 19G 12P, Calories 956*

WEDNESDAY (4/7)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Sheet Pan Turkey Meatloaf and Broccoli (9B 10G 8P)

Totals: WW Points 15B 22G 14P, Calories 817*

THURSDAY (4/8)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: Classic Egg Salad (½ recipe) (3B 6G 3P) on 1 slice whole grain bread (2B 2G 2P) with an apple (0B 0G 0P)
D: Caprese Chicken Skillet (7B 10G 7P)

Totals: WW Points 17B 23G 17P, Calories 1,036*

FRIDAY (4/9)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Classic Egg Salad (½ recipe) (3B 6G 3P) on 1 slice whole grain bread (2B 2G 2P) with an apple (0B 0G 0P)
D: Angel Hair with Shrimp and Asparagus (8B 8G 8P)

Totals: WW Points 18B 24G 18P, Calories 977*

SATURDAY (4/10)
B: Spanakopita Baked Eggs (3B 5G 3P)
L: Margarita Pizza** (6B 7G 6P)
D: ORDER IN!

Totals: WW Points 9B 12G 9P, Calories 434*

SUNDAY (4/11)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons whipped cream cheese (3B 3G 3P), sliced tomatoes, cucumbers, and red onion (0B 0G 0P)
L: Spring Pea Soup with Fresh Herbs (2B 5G 2P) and ½ a Turkey Club # (4B 4G 4P)
D: Slow-Cooker Banh Mi Rice Bowls (10B 8G 3P)

Totals: WW Points 22B 24G 15P, Calories 956*

*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.
**Double dough recipe to use for breakfast Sunday.
# Double recipe and split sandwich to serve 4.

*Google doc

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10 comments

  1. Another amazing week. Thanks for everything you do

  2. Thank you for the meal plan! Without this, I wouldn’t stick with planning.  And I do believe that meal planning for the week is crucial to my sanity. 🙂 Thanks Gina!!

  3. I’m new to Skinnytaste and I find this post very useful for future meal planning. As someone who has lot 50 pounds over the past two years, meal planning has been critical to my success. It takes more effort in the beginning, but once you have a weekly rotation going it gets much easier. I then try out new recipes once a week to keep things interesting. I’m currently in managed quarantine right now, but when I can cook my own meals again I can’t wait to try out your recipes. I especially want to try your PB&J Smoothie Bowl and your Easy Bagel Recipe. I see shorts of them on Facebook and both look so easy and delicious!

  4. Love these plans and recipes..keep them coming.

  5. Thank you, Gina! Happy Easter to you and your family!!

  6. I am so excited to try this week’s meal plan! Your recipes are always so delicious, and make heating healthfully a really GOOD part of losing weight. Thank you for publishing these. I just ordered your meal planner from Amazon, too.

  7. I had to switch out zero of this weeks recipes (picky lil eaters at times) lol  🙂 Thank you again for putting these meal plans together & FREE!! Been following you since the beginning & it is a joy to  see all the success you have had. I love your style of cooking. It really works for my family & I whom all have different dietary restrictions- literally all 4 of us-, so I can get burnt out on cooking easily. Everyone enjoys the flavor, my favorite part of food, with your recipes. As a mom, I always like I am serving healthier options for my kids & watch what I am eating as well. I have lost 30 pds using your recipes which I prefer to eat over any others on daily basis. It doesn’t even seem like I am “trying” to do anything. It really is an awesome lifestyle change for myself. THANK YOU MY FRIEND!! If I have to sub an ingredient or two to accommodate any dietary allergies with your recipes, it’s SO easy to do without losing anything else within the meal plus the recommendations you give if a substitute is necessary. Thank you for all you do! Don’t ever retire though, our kitchen will never be the same without you!! 🙂 Here’s to many more blessings to you & yours Ms Gina 🖤

  8. Thank you SO much for posting these meal plans. They are beyond helpful and take the guesswork out of weekly meal planning. Please keep posting! 🙏🤗❤️

  9. Love it! Thanks !