Skinnytaste Meal Plan (April 15-April 21)

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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 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®.

With Easter coming, I thought you’d be interested in a few dessert options if you’re entertaining. This Super moist Carrot Cake is delicious, we also love these Honey Lemon Bars, and these Coconut Macaroons.

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!


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 (4/15)
B: Avocado Toast with Sunny Side Egg (4) and a pear (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Spaghetti Squash Enchilada Bowls (3) with 1 ounce avocado (1) and Instant Pot Refried Beans* (0)

Totals: Freestyle™ SP 16, Calories 884**

TUESDAY (4/16)
B: Avocado Toast with Sunny Side Egg (4) and a pear (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)

Totals: Freestyle™ SP 19, Calories 913**

B: Overnight Oats in a Jar (5)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Chicken and Asparagus Lemon Stir Fry (1) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 20, Calories 956**

B: 2 scrambled eggs (0) with 1 piece toast (3) and 1 cup blueberries (0)
L: Penne Arugula Salad with Sun Dried Tomatoes (9)
D: Beef, Tomato and Acini di Pepe Soup (5)

Totals: Freestyle™ SP 17, Calories 858**

FRIDAY (4/19)
B: Overnight Oats in a Jar (5)
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5)
D: Fish Florentine (6)

Totals: Freestyle™ SP 16, Calories 843**

B: Tex Mex Migas (6)
L: The Skinny Tuna Melt (4) (recipe x 2) with an apple (0)

Totals: Freestyle™ SP 10, Calories 651**

SUNDAY (4/21)
B: Easy Bagel Recipe (3) with 2 tablespoons reduced fat cream cheese (3), 1 ounce lox (0), sliced cucumber (0),
tomatoes (0) and red onion (0)
L: Chicken Quiche (6) with Low-Carb Potato Salad (4)
D: Apricot-Rum Glazed Spiral Ham (4) with Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans

Totals: Freestyle™ SP 24, Calories 1,159**

**Prep Sunday night, if desired. Soak beans overnight (Sun to Mon)

**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.

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®.

**google doc

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  1. I’m not even kidding when I say these meal plans have changed my life and my family’s lives. I don’t even look at them anymore because I know they’ll all be awesome. I just load up my grocery pickup app, and I’m a genius cook. You’ve given me more time with my family. You’ve let me feed my family with healthy and mostly organic food. I can’t even believe someone out there cooks like my Latin/Italian family. You’ve given us a dinner table. I am so grateful.

    We had a surprise dinner party for a fairly large extra family, and I was able to adapt the zucchini boat recipe with a quick trip to the store. We would have ordered pizza and wings before. I look like an Italian housewife making homemade marinara, when I’m just a working mom trying to keep it together like everyone else. THANK YOU.

    I came to look for a tip jar for you, because you are just so awesome.

    One ingredient that I really feel would jive with your cooking is the frozen green chiles. All my local groceries are now stocking them, and even the Wal-Mart. They come in 13ounce plastic tubs of roasted green chile near the veggies, and they are so much better than the canned stuff. The ones I just bought expire 2020. I know you could do SO MUCH with the delicious Autumn Roast version.

    THANK YOU. Your work matters. You are improving the lives of families. You are so very appreciated.

    • I am so thrilled, and I have to look out for them, what brand?

      • The ones I’ve seen are Bueno. There’s normal green chili, and some stores stock the red I never bought and the more expensive “autumn roast” which is delightful. Trader Joe’s also has them near the frozen mexican food.

  2. I’m finally going to give one of your meal plans a try — sounds great!

  3. Thank you!!! Loving these!

  4. Gina, I love your meal plans and use them often. It’s so nice to have everything needed already listed.  Your blog and cookbooks feed my family often, and my husband is always happy to hear me say “We’re ‘SkinnyTasting’ tonight.”  I appreciate all the work that goes into your site. Thanks so much!

  5. Your meal plans are some of the most realistic out of any I’ve found. I love that you take into account leftovers, and how every meal doesn’t have to be some fancy recipe (like simple breakfasts). There’s also so much flexibility! Thank you for what you do and the inspiration you give me!

  6. Thank you for providing weekly meal plans, Gina!  I really appreciate them, and my husband has been having fun seeing what is planned each week!

  7. Love using these plans! It makes life so much easier.

  8. Thank you for these plans!

  9. Love this!! I purchased everything hat I needed and I am feeling great about it!! Thank you Gina!!

  10. I can’t thank you enough for a weekly meal plan this week. I literally could not handle thinking of one more thing right now. Thanks to you I’ve got something in my life figured out and I cannot tell you what a gift that is. I told two people at church today about your site and cookbooks. Thanks!!!

  11. Love, love, love your meal plans. What did I do before you started publishing them? I have been using them for 2 years and they are such a wonderful time saver. My 2 daughters have moved into their own apartments and they love your recipes and planning as well.
    I don’t use every recipe you suggest, just because of personal preference, but your plans make my meal planning and shopping so much easier every week. Thank you so much for this AMAZING blog. In a 5 star world, your blog is a 6!

  12. First time using the meal plan!! So excited!  Thank you 

  13. Thank you for sharing these menus! Am I the only one who can’t eat the same thing 4 days in a row? 2 would be my max. Great ideas though. 

  14. Great plan. Thx. 

  15. Thank you SO much for doing these, they are so incredibly helpful; I hope you continue to provide them! 

  16. Love using the meal plans!!! Could not do without them. Thank you for sharing 😃

  17. Hello! Thank you for these plans. This is my fourth week using them. While I don’t use everything on the plan, I choose meals that work for us. After I made almost every recipe multiple times from your cookbook , “one and done,” I needed some new recipes in the rotation!!! Thanks for the healthy, delicious recipes each week!

  18. Thank you for this awesome plan…I know it must be a lot of work putting all of this together.  😊

  19. Thank you for providing these healthy wonderful meal plans free everyweek. I apreciate it 😀

  20. Thank you for giving us free healthy meal plans every week. Happy Easter!

  21. Thank you for doing these! So helpful!

  22. I don’t understand how to open the menu and be able to click on the recipe links.