Skinnytaste Meal Plan (April 16-April 22)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

It finally feels like spring around here! I’ve added some grilled recipes to the meal plan this week, if you don’t have a grill a grill pan or broiler will work for these recipes! This week I added Grilled Chicken Shawarma for lunch to make ahead and pack for grab and go lunch for the week. If you want to add pita or rice to it, there’s plenty of wiggle room to do so!

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

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 (4/16)
B: 2 hard boiled eggs (0) and 1 cup mixed berries (0)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and 8 slices of  cucumbers (0) with 2 tablespoons extra yogurt sauce (1)
D: Spaghetti Squash Primavera (5) (recipe x2) with 1 ½ ounces fresh mozzarella (4)
Totals: Freestyle Points 12, Calories 997*

TUESDAY (4/17)
B: Greek Yogurt with Berries, Nuts and Honey (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and 8 slices of  cucumbers (0) with 2 tablespoons extra yogurt sauce (1)
D: Turkey Taco Lettuce Wraps (5) with 2 tablespoons reduced fat cheddar cheese (1) and Mexican Cauliflower “Rice” (1)
Totals: Freestyle Points 16, Calories 921*

WEDNESDAY (4/18)
B: 1 banana (0) with 2 tablespoons peanut butter (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and 8 slices of  cucumbers (0) with 2 tablespoons extra yogurt sauce (1)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3)
Totals: Freestyle Points 12, Calories 856*

THURSDAY (4/19)
B: Greek Yogurt with Berries, Nuts and Honey (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and 8 slices of  cucumbers (0) with 2 tablespoons extra yogurt sauce (1)
D: Grilled Flank Steak with Black Beans, Corn and Tomatoes (4) with 2 ounces avocado (3)
Totals: Freestyle Points 16, Calories 903*

FRIDAY (4/20)
B: 1 banana (0) with 2 tablespoons peanut butter (6)
L: LEFTOVER Grilled Flank Steak with Black Beans, Corn and Tomatoes (4)
D: Grilled Salmon Kebabs (0) with 2 cups chopped romaine (0), ½ ounce parmesan (2) and Skinny Caesar Dressing (2)
Totals: Freestyle Points 14, Calories 965*

SATURDAY (4/21)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Chickpea Avocado Salad (3) (Recipe x 2)
D: DINNER OUT!
Totals: Freestyle Points 7, Calories 473*

SUNDAY (4/22)
B: LEFTOVER Sausage, Cheese and Veggie Egg Bake (4)
L: Asparagus and Green Lentils with Poached Egg (2) and an orange (0)
D: Reuben Stuffed Pork Tenderloin (5) and String Beans with Garlic and Oil (2)
Totals: Freestyle Points 13, Calories 879*

*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 meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

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42 comments

  1. Going to be following your meal plans for the next month. Excited to see how we do and discover some new recipes! 

  2. Gina…..thankyou for the meal plans each week. I use them all the time, so please continue to post them!! They really help me plan and stay on track!

  3. Super helpful! Thank you!

  4. Thanks Skinnytaste for making healthy eating so easy and fun! I love the menu plans and look forward to them. My husband has no objections either, which from him is praise indeed!

  5. I have just discovered you! I am planning on utilizing the meal plans for the next month to see how they work for my husband and I. Hope you hang in there with them for a bit longer!

  6. Gina,
    You are always asking for feedback on the meal plans and I wanted to let you know that after a year of seeing them, I finally decided to try it. It was a great week, food wise. Easy to customize and follow along. The chicken schwarma was excellent! There wasn’t a lot of prep and since there’s only 2 of us, we had a lot of left overs. I’m waiting for the casserole to finish right now! I loved that your recipes were heavily focused on vegetables bc i always seem to skimp on the vegetables, but not this week! Please keep it up, I will continue to look for them, thanks!

  7. Love your meal plans, thank you for making them available. 

    I also was curious about your meal planners, have they been discontinued? 

  8. Really excited to come across your blog! This meal plan (as well as the others) are perfect for my current needs, and I will most definitely be making use of them, so please continue to share!

  9. Thank you so much for these meal plans!! It has truly changed my lifestyle, and I already considered myself a healthy eater! We just had the salmon Kkabobs for dinner and WOW. Just, wow. Thank you!!

  10. Love your meal plans!! Have your meal planners been discontinued? I tried looking on Amazon and Target and they’re out of stock.

  11. This is very helpful! thank you!

  12.  It would be so helpful if you would go back to doing the grocery list by day. There are many times I don’t need the entire week of menus so must go to each day myself for the grocery items. Please consider going back to the grocery list by day.   Thanks so much for considering it. 

    • Yes! That would be awesome. I’m in the same boat. But, I appreciated the weekly meal plan so if that’s too complicated for you then we can def do without!

  13. Hi.. just now came across your page…. Starting our meals as per the plans provided from today… Thank you for the meal plans and recipes… Its much more helpful 🙂

  14. These are the best!! Thank you for sending these every week!!

  15. We really enjoy your weekly meal plans and your recipes! My husband and I have 3 children who are all playing 2 sports each this spring! We are never home and always on the go. Your meal plans have kept us on track for our weight loss and make my weekly meal planning and shopping a lot quicker! THANK YOU!

  16. Thanks for all the great ideas for when I can’t think what to make. This week looks especially yummy. I already made the chicken shawarma. So good!!

  17. Thank you so much for this meal plan!! I love your recipes and this takes the guess work out of meal planning for me!

  18. A couple of breakfasts say banana and 2 tbs of peanut butter. Is there something else that you are putting on the peanut butter on or are you eating the peanut butter plain from a spoon?

  19. I’ve been making recipes from your site for years, and I will be trying the Meal Plan for the first time this week. Will let you know how it goes!

  20. This is my first time to use the meal planner even though I’ve been using and sharing your recipes for a long time. I have tried to go on various lifestyle diets in the past but have been unsuccessful in losing the tummy pounds. I found the diets too restrictive in having to give up too many things.  I was about to give up on losing the tummy weight but decided to try again. I think your meal planners  will help me manage my healthy food choices and portion sizes while giving me the flexibility to feel satisfied rather than deprived!  So yes! I hope you keep up doing the planners!  I already loved your recipes and now I’m anxious to love the meal planners!  Thanks for all you do!

  21. Your meal plans keep me going! It takes the process out of creating my own. I already love your recipes so you incorporating lunch and breakfast is amazing. Just wanted to drop a line and thank you! 

  22. Yes, please keep sharing these meal plans!

  23. Love these recipes and shopping list! The recipes are so flexible, I can easily add more protein and healthy fats for the Bottomless Pits aka my boys lol

  24. These recipes look scrumptious! And I so need a menu plan!  Thank you so much!!  I feel sure that this will help me see a loss at the scale at next weigh-in!

  25. Yes! Please continue the weekly meals- so much easier for me and I am stepping out of the box to try new things!

  26. Hi! Thank you very much for weekly meal plans you share! They really help me to plan my weekly meals. Thank you so much for your job! Really appreciate you! I also love both your books and frequently make your recipes. Whole my family love them.

  27. Thank you for providing everything I need to stay on track. Please continue to provide weekly meal plans and shopping lists.

  28. Curious if you have apoibts breakdown for each recipe or just the days total? New to the points thing.

  29. Love these recipies and the menu…helps me stay on track!

  30. Thank you for posting these meal plans! My husband and I have been using them for a few weeks now and love it! We have seen results in weight loss and have learned a lot about healthy portions and options. Bonus- all the food is great! Keep them coming, please!

  31. Hi Gina. When you specify a dish as “recipe x 2,” are you doubling the recipe when you prepare, but eating the portion size listed as the meal? I know…dumb question, but I just want to be sure!  I’ve been following you for years and have recommended your site to many friends & family. I absolutely LOVE the weekly menus. They are perfect for those of us who don’t have a ton of time to menu plan, but still want to eat well! Thank you for all you do. You are very much appreciated!

  32. My parents and I are using this! Thank you so much for everything you do!!

  33. Gina, Thank you so much for these meal plans! I appreciate the grocery list at the bottom as well. It makes for a quick trip to the grocery store. 🙂

  34. The google doc link is for last weeks menu, just making sure you knew. Thanks for everything!