Skinnytaste Meal Plan (April 23-April 29)

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.

Happy Saturday, hope everyone is doing great! I just ran my first 5K today and I am over the moon, since I am not a runner. I am also shooting the final lifestyle photos Sunday for my upcoming cookbook, Skinnytaste One and Done (comes out October!). There’s no cover finalized yet, but it’s available for pre-order on Amazon.

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 (4/23)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) with an arugula salad* (4)
Totals: Freestyle Points 18, Calories 929**

TUESDAY (4/24)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1) and Creamy Cilantro Tomatillo Dressing (1)
Totals: Freestyle Points 13, Calories 843**

WEDNESDAY (4/25)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1)  and Creamy Cilantro Tomatillo Dressing (1)
D: Sheet Pan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 14, Calories 920**

THURSDAY (4/26)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1)  and Creamy Cilantro Tomatillo Dressing (1)
D: Grilled Steak with Tomatoes, Red Onion and Balsamic (4) and corn on the cob (0) with 2 teaspoons butter (3)
Totals: Freestyle Points 13, Calories 855**

FRIDAY (4/27)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 teaspoon honey (1)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) topped with 3 ounces leftover steak (3)
D: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Vinaigrette (4)
Totals: Freestyle Points 13, Calories 934**

SATURDAY (4/28)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Double for 4 people)
L: Baked Potato Soup (5)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 460**

SUNDAY (4/29)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup mixed berries (0)
L: Tuna Deviled Eggs (2) with an apple (0)
D: Moroccan Meatballs (6) with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 14, Calories 1,008**

*Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette

**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 23-April 29)

Google Doc here.

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32 comments

  1. This is the first weekly meal plan of yours that I’ve used.  In the past I’ve tackled this day by day, but having an entire weeks’ meals and shopping list already done for me is invaluable.  And links to the recipes with photos and nutritional values lets me see what’s coming.  My husband is a head and neck cancer survivor  with damage to his esophagus and tastebuds.  He needs foods that are high in flavor and easy to eat (tender).  We are both retired and putting on the pounds so I’m looking for satisfying, healthy, lower calorie meals.  All of this week’s meals have fit the bill.

  2. I can’t wait to give this meal plan a try! Even my super picky hubby thought these recipes looked good. Do you have any tips for Sunday prep? Or do you just recommend going through the recipes and prepping as we see fit?

  3. I love these! Keeps me and My husband on the same page about what is for dinner!

  4. Yes! Keep sharing your plans! They are wonderful!

  5. Your meal plans are a life saver! Thank you! My family has loved every recipe and it’s really helped minimize the stress of having to plan dinner.

  6. I love your weekly meal plans. I read them every weekend for inspiration for my meal planning. I have lost 100 pounds with weight watchers and your recipes!  I made the chopped salad with shrimp, avocado, and bacon lad night for dinner!!! It was delicious. My boyfriend said it was his favorite of all my salads (and we eat a lot of salads).  Thank you, your work is truly appreciated!!

  7. Thanks again! Please keep doing thing, it is just a lifesaver. I follow your meal plan every week. My 3 little boys ages 4,2,2 absolutely gobble it all up and make me feel like a queen. You rock!!

  8. HI! For good reason you often include avacados in your recipes.  Unfortunately I am severly allergic to avacados (epipen kind of allergic).  Is there a replacement super food that you can recommend??

  9. Thank you so much for the great recipes you are sharing.
    We love all of them!
    This week is the first I’m following it strictly – my husband wants to get rid of some pounds.

    But I have a question in general, there is so much room for snacks & co left, I have a hard time getting more than 1200 calories for one day calculated in one day of your plan.
    I am aiming for about 1800 kcal and my husband needs about the same even if he wants to lose10kg, how do I fill the gap the healthy way? Bigger portions?
    Even said that over here in Switzerland you can’t buy things like skimmed ricotta or low carb tortillas (hello stone age 🙂 ) so I already have to use more calorie-dense foods, it still seems to be impossible for me.

    Please, is there a general guideline on the site I didn’t find?
    I would love to hear suggestions 🙂

  10. LOOOOOVE these! Please continue sharing! I’ve been using these recipes since 2010 when I first came across your site!! <3 Thank you for all your hard work!!

  11. Thanks for the meal plans, love them ! 
    And kudos on your first 5k! Don’t forget to add in some strength exercises, I forgot that when I first started running and ended up with some overuse injuries.

  12. Please keep sharing these! I love your meal plans so much. They are a great resource. I’m filling in the menu for this week, and relying on many of your recipes. 
    Your site is one of the only ones that makes me feel like I can eat actually change my lifestyle and eat healthy for life, without being deprived. Every recipe of yours that I tried, has come out delicious and as you stated (which doesn’t happen all that often when ppl can publish anything to the internet). Thank you so much, 

  13. Congrats on the 5K – what an accomplishment! The feeling the first time you cross that finish line is amazing 🙂

  14. Thank you so much for providing meal plans for free. I tried last week’s plan for the first time. I was shocked at how much veggies I was able to incorporate into our meals. The veggie bake was a rousing success as well as the lettuce tacos. My boys are becoming less picky in their food choices and they ate everything! I’ve used your recipes on and off for years. Definitely will be going back to your first cookbook, which I own for more consistent healthy meals. Thanks for all you do!

  15. Your meal plans make life much easier. Meal planning can be difficult, but your meal plans make life, not only much yummier, but much easier, too. Thank you !

  16. Yes, I love your meal plan. 

  17. Hi i just love all your recipes and just rejoined weight watchers. So I definarl6want to follow these meal plans. Is there a way to get them emailed for the week?

    Thank you for all your hard work.

    Andrea from Canada

  18. Love your meal planning, enjoying the food. Thank you?

  19. Your link to calculate calories comes up with a blank page.

  20. I love your recipes and weekly menus! Please continue to share! Normally I mix and match but this week I am using your weekly menu as you suggest. I need a map this week in order to shed more weight so I have shopped your list to make this week’s meals. Thank you! 

  21. Yes! Please do keep sharing! I save everyone of your meal plans and use them on a regular basis. So very helpful. ❤️

  22. Vaoov. It looks very nice. I want to do it. Thank you.

  23. I look forward to your meal plans every Saturday! I mix and match from them based on what I have in my freezer or what I need to use up but I probably use at least 4 days of each week and I love it! Thank you.

  24. I love your meal plans. Please keep doing them. I made the chopped salad with shrimp, blue cheese, and bacon today for lunch. It was wonderful. Tonight for dinner I had the chicken and asparagus stir fry. Another winner. Thank you for your hard work on your blog.

  25. Thank you so much for sharing your wonderful meal plans! When life gets hectic it’s fabulous to come on here and know the work has kindly been done knowing I don’t have to sacarfice eating healthy. 

  26. I’ve used your meal plans the last 3 weeks for my family of 4 and it’s seriously the best. Such a time and stress saver plus the recipes are always a hit. Please never go away!! ❤

  27. Yummy! You are a real inspiration to us! Following your tips forever!