Skinnytaste Meal Plan (April 1-April 7)

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Hi guys! Spring is in the air, can you feel it? Bring on the farmers markets! I will be doing a book signing next Sunday April 7th, hosted by Le Creuset at Woodbury Common Premium Outlets, from 2 PM – 3:30 PM. The address if Le Creuset 869 Adirondack Way, Central Valley, New York 10917. If you are in the area stop by and say hi! I will also have book signings at their Mohegan Sun loaction April 13th and their Wrentham location April 14th. Save the date!

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 2019! 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 Weight Watcher Freestyle Points 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 (4/1)
B: Freezer Breakfast Burritos* (4)
L: Cobb Salad in a Jar with Buttermilk Ranch* (5)
D: Heather’s Buddha Bowl (7)

Totals: Freestyle™ SP 16, Calories 1,001**

TUESDAY (4/2)
B: Freezer Breakfast Burritos (4)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Grilled Chicken Tacos with Lettuce Slaw, Avocado and Cotija (8)
Totals: Freestyle™ SP 17, Calories 955**

WEDNESDAY (4/3)
B: Freezer Breakfast Burritos (4)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8)

Totals: Freestyle™ SP 17, Calories 819**

THURSDAY (4/4)
B: Freezer Breakfast Burritos (4)
L: Chickpea Avocado Salad (3) and an apple (0)
D: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)

Totals: Freestyle™ SP 15, Calories 882**

FRIDAY (4/5)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Avocado Salad (3) and an apple (0)
D: Maple Soy Glazed Salmon (3) with Asian Edamame Fried Rice (4)

Totals: Freestyle™ SP 15, Calories 1,083**

SATURDAY (4/6)
B: Czech Crepes with Berries and Cream (4)
L: Grilled Chicken Salad with Strawberries and Spinach (5)
D: DINNER OUT!

Totals: Freestyle™ SP 9, Calories 511**

SUNDAY (4/7)
B: Asparagus-Pancetta Potato Hash (4)
L: Thai Chicken Peanut Lettuce Tacos (6)
D: Cheese Stuffed Turkey Meatloaf (7) with 1 cup sautéed green beans (0)
Totals: Freestyle™ SP 17, Calories 801**

*Freeze any leftover burritos you/your family won’t eat. Prep Cobb Salad Sunday night, if desired

**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.

Skinnytaste Meal Plan (April 1-April 7)

*google doc

Shopping List:

Produce

  • 2 large iceberg lettuce
  • 2 medium apples (any variety)
  • 1 pound Yukon gold potatoes
  • ½ pound asparagus
  • 1 large head garlic
  • 2 large shallots (save 1 tablespoon for Chicken Salad)
  • 2 ounces fresh cremini mushrooms
  • 2 pounds broccoli florets
  • 1 medium and 1 large head romaine lettuce
  • 1 medium butternut squash (or 10 ounces pre-cubed)
  • 1 small red bell pepper
  • 2 small (4-ounce) and 1 medium (5-ounce) Hass avocados
  • 2 large bunches scallions
  • 1 pound fresh green beans
  • 3 medium limes
  • 2 small radishes (optional, for garnish on Chicken Tacos)
  • 2 pounds fresh strawberries
  • 1 (6-ounce) package fresh blackberries
  • 1 (6-ounce) package fresh raspberries
  • 1 (6-ounce) package fresh blueberries
  • 1 small bunch fresh cilantro
  • ½ head purple or green cabbage
  • 1 (10-ounce) package baby spinach
  • 1 small cucumber
  • 1 (4-inch) piece fresh ginger
  • 1 (10-ounce) bag shredded carrots
  • 1 pint cherry or grape tomatoes
  • 1 small and 1 medium vine-ripened tomato
  • 2 small yellow onions
  • 1 small red onion

Meat, Poultry and Fish

  • 1 package center-cut bacon
  • 2 ounces pancetta (can sub bacon in Asparagus Hash, if desired)
  • 3 ounces (about 6 slices) organic deli chicken or turkey breast
  • 24 ounces (4) skinless wild salmon fillets
  • 2 pounds 93% lean ground turkey
  • 14 ounces Italian chicken sausage
  • 14 ounces (4) thin sliced boneless, skinless chicken breast cutlets
  • 1 pound ground chicken
  • 1 1/3 pounds (3) boneless, skinless chicken breast

Grains*

  • 1 package (8-inch) low carb flour tortillas (I used Ole Xtreme Wellness)
  • 1 package corn tortillas
  • 1 small package all-purpose flour
  • 1 (1-pound) package Orecchiette or other small pasta
  • 1 medium package dry brown rice (or 5 cups pre-cooked)
  • 1 small package Italian seasoned breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Light or regular mayonnaise
  • Garlic powder
  • Onion powder
  • Dried parsley
  • Dried basil
  • Unfiltered apple cider (I like Braggs)
  • Honey
  • White balsamic vinegar
  • Seasoned salt
  • Sriracha sauce
  • Reduced sodium soy sauce*
  • Ketchup
  • Marjoram
  • Dijon mustard
  • Worcestershire sauce
  • Pure maple syrup

Dairy & Misc. Refrigerated Items

  • 2 ½ dozen large eggs
  • 1 (6-ounce) container nonfat plain Greek yogurt
  • 1 small container light whipped cream (or yogurt/cottage cheese)
  • 1 (8-ounce) package regular or reduced fat shredded cheddar cheese
  • 1 small package Cotija cheese
  • 1 small wedge Pecorino Romano or Parmesan cheese
  • 1 pint 1% buttermilk
  • 1 small package gorgonzola or blue cheese (can sub 1 tablespoon cheddar cheese in Cobb Salad, if desired)
  • 1 (12-ounce) bottle 1 % milk (or milk of your choice)
  • 1 (4-ounce) package soft goat cheese
  • 1 small package shelled edamame

Canned and Jarred

  • 1 (15-ounce) can chickpeas
  • 1 (15-ounce) can reduced sodium chicken broth
  • 1 container powdered peanut butter (such as PB2. Can sub regular peanut butter, if desired)

Misc. Dry Goods

  • 1 small bag chopped pecans (sub for walnuts in Greek Yogurt)
  • 1 small package brown sugar
  • 1 small bag chopped peanuts
  • 1 small package powdered sugar

Non-Food Items

  • Heavy-Duty Aluminum Foil
  • Parchment paper

*You can sub gluten-free, if desired