Skinnytaste Meal Plan (April 29-May 5)

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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 WW SmartPoints®.

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 (4/29)
B: Berry Quinoa Breakfast Bowls (5) (Recipe x 2)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Three Cheese Zucchini Stuffed Lasagna Rolls (6) with a green salad (2)*
Totals: Freestyle™ SP 20, Calories 856**

TUESDAY (4/30)
B: Berry Quinoa Breakfast Bowls (5)
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with 8 baby carrots (0)
D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced fat cheese (1), 1 tablespoon light sour cream (1) and
Instant Pot Refried Beans (0)

Totals: Freestyle™ SP 13, Calories 869**

B: Berry Quinoa Breakfast Bowls (5)
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with 8 baby carrots (0)
D: Slow Cooker Pernil (6) with ½ cup brown rice (3) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 22, Calories 970**

B: Berry Quinoa Breakfast Bowls (5)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette***(3) (Recipe x 2)
D: Cuban Sandwich Quesadilla (5) (Recipe x 4) with 1 ounce avocado (1) and Quick and Delicioso Cuban Style Black
Beans (1)

Totals: Freestyle™ SP 15, Calories 829**

FRIDAY (5/3)
B: PB + J Smoothie (4)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette (3)
D: Naked Salmon Burgers with Sriracha Mayo (3) with grilled corn (0)
Totals: Freestyle™ SP 10, Calories 829**

B: Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)
L: Grilled Chicken Salad with Strawberries and Spinach (5) with grilled corn (0)

Totals: Freestyle™ SP 6, Calories 521**

SUNDAY (5/5)
B: LEFTOVER Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)
L: Mexican Shrimp Cobb Salad (3)
D: Skillet Chicken in Tomato-Chipotle Sauce with Avocado Crema (2) with ½ cup brown rice (3) and Skillet Mexican
Zucchini (4)

Totals: Freestyle™ SP 13, Calories 868**

*Freeze any leftover rolls you/your family won’t eat.
Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ½
cup light 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.

***Prep Wednesday night, if desired

*google doc

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  1. Wow!!  This is so fantastic. Thank you. You’ve completely simplified my life!

  2. Wow!! This is Amazing!!! This is exactly what I’ve been looking for!  
    Love the fact that you have all the meals, recipes and grocery list!

  3. Gina, I’ve been using your recipes for so so long (like 2008 long) but for the first time this week I tried your mealplan. This was a game changer, thank you so much for putting this together. I’ll keep you posted on progress, but this has been a great week so far. Thank you again!

  4. I use these every week. Fiance man and I love these recipes. Thank you!

  5. I want to let you know how much I appreciate the time and work it takes to put these together and offer them for free. I don’t think I have tried one recipe that wasn’t delicious! My husband and I love Mexcian and Latin food and your recipes are always great! I also appreciate that it is clean eating! I just got an Instant pot so I am eager to try some of those recipes you have! Thank you from the bottom of my heart!!

  6. These meals. Plans work great for my whole family!! Keep them coming please.  Thank you

  7. You are amazing! I looooove your meal planners. Can’t wait to try them out this week!

  8. Thank you so much for these meal plans. They are wonderful 😍

  9. These meal plans are SO helpful to me!!  I smell a Kroger clicklist and your grocery list makes that a breeze! Also my husband is an airline pilot and I LOVE how I can make some ahead for him to pack on his trips – good for his health AND our budget! Thank you!!!