Skinnytaste Meal Plan (April 30-May 6)

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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.

Good news for those of you asking, The Skinnytaste Meal Planner is back in stock. There was a misprint on the previous so we had to go back to the printer. It should be all fixed now!

I'm super excited to share the completely updated and revised Skinnytaste Meal Planner, Revised Edition a 52-week, daily meal planner to help you jump start your health goals by getting organized. Based on everyone's feedback about improving my previous Meal Planner, this revised planner was improved based on your feedback!

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.


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 (4/30)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Cilantro Chicken Salad (1) in a half a small (2 ounces) avocado (3)
D: Zucchini Casserole (2) and a hearty green salad (2)* with Buttermilk Ranch Dressing (1)
Totals: Freestyle Points 16, Calories 857**

B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: LEFTOVER Zucchini Casserole (2) and a hearty green salad (2) with Buttermilk Ranch Dressing (1)
D: Turkey Stuffed Peppers (5) with a simple green salad (2)***
Totals: Freestyle Points 19, Calories 883**

B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Turkey Stuffed Peppers (5) with a simple green salad (2)
D: BBQ Shrimp Skewers (1) with grilled corn on the cob (0) and 1 teaspoon butter (2)
Totals: Freestyle Points 17, Calories 807**

B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Turkey Stuffed Peppers (5) with 10 carrot sticks (0) and LEFTOVER Buttermilk Ranch Dressing (1)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 18, Calories 842**

FRIDAY (5/4)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chickpea Egg Salad (2) with an apple (0)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4)
Totals: Freestyle Points 15, Calories 917**

B: Avena-Healthy Oatmeal Shake (4)
L: Light Spinach and Feta Frittata (2)  with 10 carrots sticks (0) and LEFTOVER Buttermilk Ranch Dressing (1)
Totals: Freestyle Points 7, Calories 353**

SUNDAY (5/6)
B: PB & J Healthy Oatmeal Cookies (2) and fruit salad (0)#
L: LEFTOVER Chickpea Egg Salad (2) with an apple (0)
D: Asian Lettuce Wrap Chicken Chopped Salad (8)
Totals: Freestyle Points 13, Calories 985**

*Green salad (per serving) includes: 2 cups romaine, ¼ cup each: carrots, tomatoes, cucumber, chickpeas, ½ a scallion and 2 tablespoons sliced almonds.

**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.

***Simple salad (per serving) includes 1 ½ cups mixed greens with ½ tablespoon olive oil and 1 teaspoon apple cider vinegar

#Fruit salad (per serving) includes ½ an apple and ¼ cup each: strawberries, blueberries and cantaloupe

Skinnytaste Meal Plan (April 30-May 6)

Google doc here.

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  1. Thank you SO much for the effort of putting this together! I have been struggling for ideas on meal planning. Thank you!

  2. I’ve been a skinnytaste follower for years and love all of your recipes! This is my first time trying your meal plans. I did misread the part about all the dinners and weekend recipes feeding a family of four. I’m only feeding myself and my fiancée so I bought way too much stuff lol. Stuff that I can freeze I have to save for later. Overall love it so far! I’ve always seen the meal plans but for some reason never looked into it. When you recently posted people’s success stories that’s when I decided to give the meal prep a try. That might be a good way to market it in the future. Thank you so much for everything!

  3. Skinnytaste is the best! Haven’t ever made a recipe from here that I didn’t like! (And I’ve made dozens!) I recommend your site to anyone and everyone talking about food! So excited to try out your meal plans! Thank you!

  4. I’m really struggling with meals that are quick and easy and the entire family will enjoy and I’m so excited to have stumbled upon your meal plans! I can’t wait to plan my meals for next week now!

  5. I love these meal plans! I’m a single mom, living on my own 50% of the time and these are so helpful! Especially the part with the shopping list! I do modify it because I will have way too many leftovers if I made every single dinner, but this is the best for planning everything else!

  6. This is the first week I have followed the meal plans and really enjoyed them. Not every meal was a hit with the family, but everything was at least liked by all, and others will be making it into our regular rotation. We had a little too much food so it may take time to figure out how to adjust to our needs, but having everything planned is a huge help and I expect to continue using the plans as a framework with minimal modifications. Having all the food also made it easier to skip eating out. 

  7. I love these meal plans, they are amazing; and I appreciate all the effort  you put forth to put everything  together each week, please keep these recipes & meal plans coming :-).

  8. I cannot do my grocery list without looking at your meal plan, every week. I have more variety in my meal plan, Thank you so much!

  9. Thank you for putting these together! I absolutely love it and it really makes getting through the week keeping the family on track extra simple. 

  10. Thanks so much Gina for all your hard work in putting these plans together! I am seriously grateful beyond measure!!!!! They are my go to every week to cook for my Hubby and I!

  11. Is there a way to print the grocery list without copying and pasting? Am I missing it?

  12. Thank you for sharing the meal plans! Just “found” them and – WOW!! Went down the list and everything looks wonderful. I am new to WW and was feeling a bit overwhelmed until I found your site! Your recipes are amazing! Just made the Beef Ragu over Spaghetti Squash this weekend and it was awesome – even hubby approved! Thank you so much for making this journey so much easier!

  13. Giving your meal plan a whirl – I’ve bobbed in and out over the years nabbing a recipe (or ten!) but never followed the full meal plan.  Made shopping last weekend a doddle and yesterday’s food was gorgeous!  Thank you for putting all this together!

    • Just a quick question – is the link to the stuffed peppers meant to go to the Santa Fe ones?  It’s just that the shopping list doesn’t include black beans or serrano peppers (and the plain turkey stuffed pepper recipe seems to fit better with what I’ve bought).  Cheers!

  14. Thank you SO much for publishing these! Honestly your meal planners are a god send. It’s just me and my dogs right now so I tend to choose the dinner recipes I make for the week which is honestly a plus because I can pick and choose! Anyway though these are awesome, thank you so much

  15. I look forward to your weekly menus! I dread meal planning and this helps so much! 

  16. Thank you!! I struggle to come up with enough low point options on my own to fill the day – this makes it so easy! This is my inspiration!

  17. How would I adjust these recipes ingredients for just 1 person?

  18. Love these menu plans. I refer to them often for ideas and inspiration! 

  19. I’m so excited to try this week’s recipe’s – you make eating healthy so much easier by tackling the hard part – meal planning! Cooking is the easy and pleasurable part! Thank you!

  20. I have been following your posts for a while now, but really started following the meal plans recently. At first I as shy because of some of the items being repeated but after really following, I found it was amazing and didn’t feel repetitive at all . I  was grateful not to have to cook a full meal each day. I have passed on your site to all of my children and several coworkers. I really appreciate that you can make this to fit any lifestyle menu. Great job!
    ps  I haven’t come across a recipe that I haven’t loved yet!

  21. Thank you for these. My husband and I have just started WW and this is a big help. We appreciate the flexibility in your recipes and meal plans since I have a lot of food restrictions.

  22. Been using your recipes for awhile now and doing my own menu planning. I have decided to use your menu for the week with a few changes. Thank you for all you do Gina! I’m excited to start using your weekly menu plans!

  23. Your recipes are amazing and I love your weekly planner -complete with grocery list. I no longer dread deciding what to cook and what ingredients to buy. You’ve done this for me! Thank you so much!!

  24. Thank you! Would also love any of the servings or measurements in weight also. Love using a food scale!

  25. This awesome! Thank you!

  26. Gina,
    I appreciate all your hard work in providing this for us. I do not believe that I have the ability to produce such a workable, easy weekly menu. And the added” gift” of a grocery list…….amazing! Thank-you! (please DO continue)

  27. Thank you! Meal planning is my nemesis, but this will make life so much easier! Question: best replacement for the shrimp? I seriously dislike shrimp.

  28. I just discovered this site and love it! The worst part of cooking and eating healthy is trying to figure out what to make. You have solved this problem for me! Thank you so much!!!

  29. My wife and I have really enjoyed following your meal plans and its making a difference for use. Do you have a recommendation for lettuce if we’re just not comfortable with romaine lettuce yet? Leaf lettuce just isn’t the same.

  30. Your recipes are fantastic!! Thank you for providing such tasty, healthy, recipes for me and my family 🙂 I would like to say though 1500 calories is 300 calories lower than my BMR. So that would not be sustainable for me. (Or quite a few women)I’ve lost about 55 lbs so far eating 2200 calories a day. A better recommendation might be to figure out your TDEE and then subtract 15-20% from that for weight loss. After all the goal is fat loss… not muscle, bone, water AND fat loss. 

    • Yes, as mentioned it’s different for everyone which is why I link to the calculator. This is meant as a base, you can add more food, snacks, dessert, cocktails, etc

  31. Thank you for doing this! It makes my meal planning so much easier! Your recipes are amazing.