Skinnytaste Meal Plan (April 2-April 8)

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.

Hope you all have a wonderful Spring break! Sharing another week of meals, please let me know how I can improve these meal plans for you in the future.

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 (4/2)
B: 2 hard boiled eggs (0) and 1 cup grapes (0)
L: Tomato, Fresh Mozzarella, Roasted Pepper on Whole Wheat Bread (10)
D: Minestrone Soup (2) with White Bean Caprese Salad (2)
Totals: Freestyle Points 14, Calories 936*

TUESDAY (4/3)
B: 2 hard boiled eggs (0) and 1 cup grapes (0)
L: LEFTOVER Minestrone Soup (2) with White Bean Caprese Salad (2)
D: Grilled Steak Lettuce Tacos (4) with Mexican Cauliflower Rice (1)
Totals: Freestyle Points 9, Calories 894*

WEDNESDAY (4/4)
B: Skinny Overnight Oats in a Jar (5)
L: LEFTOVER Minestrone Soup (2) with White Bean Caprese Salad (2)
D: Chicken and Asparagus Lemon Stir-fry (1) over ¾ cup brown rice (5)
Totals: Freestyle Points 15, Calories 1,007*

THURSDAY (4/5)
B: Skinny Overnight Oats in a Jar (5)
L: Grilled Chicken Sandwich with Avocado and Tomato (4) and an apple (0)
D: Crockpot Kid Friendly Turkey Chili (0) topped with 1 ounce avocado (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle Points 11, Calories 906*

FRIDAY (4/6)
B: 6 ounces nonfat plain Greek yogurt (0) topped with 1 cup sliced strawberries (0) and 1 tablespoon sliced almonds (1)
L: LEFTOVER Crockpot Kid Friendly Turkey Chili (0) topped with 1 ounce avocado (1) and 2 tablespoons reduced fat cheddar (1)
D: Seattle Asian Salmon Bowl (7)
Totals: Freestyle Points 10, Calories 889*

SATURDAY (4/7)
B: Ricotta Cheese Chocolate Chip Muffins (8) with an orange (0)
L: Chicken Quiche (6)
D: DINNER OUT!
Totals: Freestyle Points 14, Calories 591*

SUNDAY (4/8)
B: LEFTOVER Ricotta Cheese Chocolate Chip Muffins (8) with an orange (0)
L: Buffalo Turkey Cheeseburger with Blue Cheese and Broccoli Slaw (8)
D: Chicken Francese-Lightened Up (2) with spinach salad (1)**
Totals: Freestyle Points 19, Calories 903*

*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.

** Salad includes  1 ½ cups spinach, ¼ cup halved grape tomatoes, sliced red onion,  and 2 tablespoons light Italian dressing.

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.

Calender Google Doc link

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46 comments

  1. Please add me to your email list. I’m getting a message that my email is invalid.
    GLF120311@gmail.com

  2. Hi there! I’m trying to sign up for your emails but it keeps saying that my email address is not valid. Can you help?

  3. Do you have any weekly meal plans that are 100% dedicated to low carb/?

  4. Gina,
    Thanks so much for doing these!!! I am a LONG time follower of your recipes and I tell everyone I know about your website. I’m at the point where, after 3 years, I am VERY sick of logging every bite and every calorie and ever tablespoon of peanut butter; however, I also need to get back on track with eating appropriate portions and balanced meals. This meal plan seems to be the answer! They give me structure, keep the food choices interesting, let me know how much I am eating without having to track it myself, and allow for some flexibility. PLEASE keep them coming! I think they’re the answer to my dilemma!

  5. Thank you for sharing the meal plan. I am using it this week and love it! Thanks again!

  6. This is HUGE. I never comment anywhere online but I wanted to say thank you so much for this resource. My husband and I have been following these plans (just omitting some of the meals/stretching other meals out  since it’s just the two of us) and it has been incredible. Please continue to share and thank you again!

  7. I will definitely be giving these recipes a try. Thank you so much for making my weekly prep easy!!!

  8. Please keep sharing!! I use them (along with recipes from your cookbooks) for planning my family’s dinners for the week! Thank you for this resource! I am sure it takes a lot of time for you, but it is certainly beneficial to your readers!

  9. Love the meal plans!  Please keep doing them!  I had a great week at WW because of your plan. 

  10. Skinny Taste is my “go-to” for staying on track with Weight Watchers. I’m so glad you include WW points in your recipes and weekly menus. Amazing time saver!

  11. OMG! So glad I found your page! I’ve liked you on fbook too. I really love the fact that you use the leftovers in your meal plans.  So great. And good looking recipes too. I will pass this on to my WW country shoppers group ( a group of 6 friends who started this journey on Jan 2/18)

  12. Thank you so much I love these meal plans and the recipes ‘re fantastic

  13. Please please please keep sharing! These are great!

  14. I absolutely love the meal plans! So far I have lost 16lbs by following these plans! Please keep sharing them! Thank you!

  15. Love your work! I’ve been using your website, cookbook, and planner for a while now, but am restarting the WW plan today.
    I am wondering if you can address (or send me to a place where you already have) the points you condier for “Dinner Out” on Saturday?
    My family regularly goes out for dinner on Sunday evenings and I am wondering how you track that?
    Thank you!!

  16. I just love these. I’m vegetarian, so only use your meatless dishes, but I still like the weekly meal plan. I’m also a Weight Watcher member and my meeting leader shares your weekly menus (the link here) with all her groups.

  17. This is just what I’ve been hoping for, thanks for doing this and sharing with all of us! I’m looking forward to using the list and trying new recipes. Thank you thank you thank you! 

  18. I just now realized how in depth your meal plans are now! They are exactly what I was looking for, and though I’ve been a follower for quite some time, I thought they were still where you listed your dinners in the meal planner with recipe links. This new style with ideas for three meals a day is going to be a life saver for me!

  19. I’ve started using your meal plans recently and they are immensely helpful. Every recipe of yours that I’ve made has turned out wonderfully. If I could suggest one thing, however – if it’s possible for you to somehow list beside each item in the grocery list what recipe that item is used for, it would be extremely helpful. Sometimes there are one or two recipes in the meal plan that I end up not making, and I have to go through each recipe to figure out which items in the grocery list are not needed. But this is just a suggestion; I realize you already spend a lot of time and effort on these plans and they are very much appreciated!! 

  20. Excellent meal plan as usual, Thankyou so much ???

  21. PLease, Please continue this! It is going to save my life! I had two blood clots on my lungs and need to be on 1800 calories low sodium, low carb diet. With this to start I can easily manage buying the right foods and making then right foods and eating the right foods! Thank you! I have one question does this also take into account for low sugar? I’m also diabetic.

  22. Love these!!! Calorie counting is difficult with a lot of recipes online, but yours are spot on and take the guesswork out! Thanks!

  23. I have a LOT of dietary restrictions and your meals are really a helpful way to make my meal plans more varied. I look at your meals every week and love your recipes!! I’ve just started using your meal plans and it would be really great to have these continued.

  24. Definitely using them, thank you!!

  25. This is the best thing ever!! Cannot say thanks enough.

  26. As always, you are my hero! I use so many of your recipes all the time and have both of your cookbooks and meal planning guide. I love these new menu plans. I am always inspired! My husband and I made almost all the recipes from one week (we made them over 2 weeks because it’s just the 2 of us to eat it) and we loved the results of everything. You did all the thinking for me. I just went to the store and bought stuff ew needed and said this is what we are making! Love!!!

  27. It is such a blessing to use your menu. Thank you so much. Please, keep sharing them!
    Marie

  28. Gina,

    thank you so much for the weekly meal plans and also the other recipes that you send out during the week.  We use a lot of your recipes, have both of your books and are anxiously awaiting your new one in October!

    Maggie

  29. Thank you thank you thank you! This is such an incredible blessing! I’ve been looking for something like this but there is usually a charge which I can’t fit into my budget right now. Thank you for sharing! This is going to make a huge difference for my family!

  30. Hi – this looks delicious. Unfortunately I’m lactose, whey and soy intolerant and the dairy in this would make me have a lot of pain. 🙁 Is there an option for dairy free? A lot of this I cant even fudge the ingredients as I don’t eat cheese, any soft forms of cheese or dairy products.

  31. Keep them coming! You make it so easy to make healthy meals. Thanks for all your hard work!

  32. Thank you for your hard work putting this together each week!!! It is much appreciated. It helps so much having the grocery list already made out…print it and go.
    Have a wonderful holiday weekend!!!

  33. Thank you for sharing!!!!

  34. These meal plans are so so helpful! I love them!

  35. Wow! This is great. I use your cookbook all the time but this is so appreciated! Thank you!

  36. Please keep sharing!!!

  37. I’m using your meal plan this week. I’ve been needing to get back on the WW train and haven’t been able to make myself think about a grocery list therefore I haven’t been tracking/eating well. Thanks for sharing. I hope you keep doing so. 

  38. Thank you for sharing! These menus are so helpful, look easy and delicious. The shopping list is particularly appreciated. Please keep sharing. Happy Easter!

  39. I am going to try this week. These all look like my family will enjoy. I am looking for meal plans to help avoid takeout during the week. I’ll let you know how it works out.

  40. Love these meal plans!!! I haven’t followed one exactly yet, but I’m loving the inspiration and it’s bringing back some of my favorite recipes of yours!