Skinnytaste Meal Plan (April 29-May 5)

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!

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 (4/29)
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**

WEDNESDAY (5/1)
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**

THURSDAY (5/2)
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**

SATURDAY (5/4)
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)
D: DINNER OUT!

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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47 comments

  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!!!

  10. Thank you so very much for all of your hard work! These recipes are always the favorites and I’m so glad they’re healthy. Is there any way they could be released a day ahead? I’m a full-time employee (and mom) so I have to strategize when it comes to grocery trips. I was hoping to know what to buy so I can do it and not miss out on all the first day food. Thanks a bunch for considering!

  11. Thank you for sharing! I look forward to these meal plans every week!!

  12. Thank you so much for sharing, I can tell you have put a lot of thought and effort into them. I can’t wait to try them!

  13. I LOVE your meal plans!  I’ve been using them for about 4 weeks now.  I  love how simple and uncomplicated they are, and I also love that I’ve dropped 5 pounds since using your plans.  I appreciate the “wiggle room “ that they allow…for an extra snack or beverage.  Please keep ‘em coming!  They’re fantastic!

  14. Please don’t stop these. meals plans. I just discovered them and they are amazing. I will be using them!

  15. Thus is my first week following the meal plan but you are my go to for all recipes !!!! Love them all thanks for all of your hard work.  I think this plan is the missing link to weight loss !  Wish me luck,  the cutest thing was my husband reading off the list in Aldi’s….😉

  16. I love the meal plans adn use them with only small modifications because my family (husband) doesn’t eat pork. I really appreciate your time and energy soent making them.

  17. Will you be updating this post with the google doc link? I really like that format so I know what to eat and when! Thanks!

  18. The google doc link does not seem to be activated

  19. I just restarted my WW journey and have all of your cookbooks (pre ordered the Air Fryer one!) I will say as a full time working mom these meal plans are so incredibly helpful! Your recipes have never disappointed me or my family! I sincerely appreciate the work put into these plans so I save myself hours figuring out what drool worthy recipes of yours to plan for the week! Thank you!!

  20. I’m really mad that I seem to have been banned from the Facebook group and I have NO IDEA why. Your moderators really should send a message. I think they meant to ban someone else and banned me by mistake.

  21. I rely heavily on your meal plans! They fulfill my organizational needs. I’m kind of a nerd about it. And the inspiration is outstanding. I don’t follow them exactly all the time. I adjust them for 2 plus I live with a firefighter who is at work for 24 hours every third day. Please don’t stop publishing the plans! Thank you!

  22. I do use your meal plans and appreciate your efforts and time in sharing them!! Thank you!!

  23. I can thank you enough for these plans. I wait around like a little kid on Saturday morning for the information to be available. You have made grocery shopping and cooking fun again. My husband who is super picky says this is the first healthy eating plan or diet that I have been on that he actually likes.
    Thank you!!

  24. I read the meal plans every single week and find them incredibly helpful and inspirational.  I don’t always follow them exactly, but always get great ideas in how to organize my week.  Thanks for all of the hard work and for sharing them with us.  

  25. I just started using last weeks meal plan and kinda adjusted things around but the recipes were great!
    I really appreciate all the hard work you put into these. It really helps me take my mind off what to get for what meals but also try new things!

  26. I came to your website via another website. So I’m new to the meal plans. I’ve also done Weight Watchers so I think that with your meal plans will be awesome for me. I think maybe I’ll try replacing a few meals with those from your meal plan; particularly breakfast. I don’t want to overwhelm myself by trying to do it all the first time I try. I’d like to learn more about how to prep as many of the meals as possible for the week over the weekend.  Thank you for sharing your genius with us! 😃

  27. I have not been using your meal plans because I have failed to meal plan at all. (but I read through them every week and they sound delicious!) However, I am reading Foodist by Darya Rose, and I think your meal plans are going to be very helpful! Of course, you will decide whether to continue, but as long as the existing plans are archived for easy use, there should be plenty for me to follow. Thank you for all of the time and effort you put into them!

  28. Gina, thank you for all your great recipes. I have your 3 cookbooks and preordered your air fryer book soon to be released. I do have a question about the InstantPot refried beans. Will it be ok to double the recipe without any problems? Thank you so much!!!

  29. Thank you so much for posting the weekly meal plans!  Can you please make the google doc accessible for this week?