A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (April 28-May 4)
I’m absolutely loving the burst of vibrant greens in this week’s meal plan—spring is definitely making its mark! Early May brings an abundance of fresh, seasonal veggies like asparagus, kale, spinach, and radishes. There’s something so exciting about those first signs of the season. What’s your favorite spring vegetable to welcome back, and what’s your favorite vegetable to grow?
A Word About the New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. I will start updating the points but it would be a HUGE help if you are on my site and see the new points, to leave a comment on that recipe so I can quickly update it!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (4/28)
B: Spinach Feta Frittata with a mango
L: Antipasto Salad and a whole grain roll with 2 teaspoons butter
D: Balsamic Roasted Veggies and White Bean Pasta
Total Calories: 1,087*
TUESDAY (4/29)
B: Spinach Feta Frittata with a mango
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Chicken Pozole Verde with 1 ounce avocado, 1 tablespoon light sour cream and 12 tortilla chips
Total Calories: 1,116*
WEDNESDAY (4/30)
B: Spinach Feta Frittata with 1 cup mixed berries
L: LEFTOVER Chicken Pozole Verde with 1 ounce avocado, 1 tablespoon light sour cream and 12 tortilla chips
D: Turkey Burger with Air Fryer Sweet Potato Fries (recipe x 2)
Total Calories: 1,240*
THURSDAY (5/1)
B: Spinach Feta Frittata with 1 cup mixed berries
L: LEFTOVER Chicken Pozole Verde with 1 ounce avocado, 1 tablespoon light sour cream and 12 tortilla chips
D: Carne en Bistec with ¾ cup rice and Green Beans with Mushrooms
Total Calories: 1,125*
FRIDAY (5/2)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Carne en Bistec with ¾ cup rice and Green Beans with Mushrooms
D: Cioppino with Sourdough Bread and Kale and Brussels Sprout Salad**
Total Calories: 1,209*
SATURDAY (5/3)
B: Easy Bagel # with 2 tablespoons light cream cheese, 2 ounces lox and 4 red onion rings with 1 cup pineapple
L: Perfect Air Fryer Shrimp with LEFTOVER Kale and Brussels Sprout Salad
D: DINNER OUT
Total Calories: 700*
SUNDAY (5/4)
B: Green Smoothie Bowls (recipe x 4)
L: Pepperoni Pizza Bites with 8 baby carrots
D: Southwest Chicken Skillet with Instant Pot Cilantro Lime Rice
Total Calories: 1,215*
*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.
**Set aside ½ the salad (with dressing on the side) for lunch Saturday.
#Double Bagel dough recipe for lunch Sunday.
Shopping list
Produce
- 2 medium PLUS 1 large mango
- 1 large pineapple
- 4 medium bananas
- 1 (12-ounce) container strawberries
- 3 (6-ounce) containers berries (your choice)
- 1 large (7-ounce) Hass avocado
- 2 small PLUS 1 medium lime
- 1 medium lemon
- 2 small heads garlic
- 1 small cucumber
- 1 medium PLUS 1 large red bell pepper
- 1 medium poblano pepper
- 3 medium zucchini
- 1 medium yellow squash
- ½ pound whole Crimini mushrooms
- ½ pound sliced white mushrooms
- 1 ½ pounds (4 medium) sweet potatoes
- 1 large head broccoli florets
- ¾ pound tomatillos
- 1 ½ pounds fresh green beans
- ½ pound Brussels sprouts
- 1 medium package baby carrots
- 1 small fennel bulb
- 1 small bunch scallions
- 1 large bunch fresh cilantro
- 1 (5-ounce) clamshell/bag baby kale
- 1 (1-pound) clamshell/bag baby spinach
- 1 small head Romaine lettuce
- 1 (1-pound) container cherry or grape tomatoes
- 2 medium vine-ripened tomatoes (plus 2 more [optional] for Turkey Burgers, if desired)
- 1 small PLUS 2 medium red onions
- 4 medium yellow onions
Meat, Poultry and Fish
- 1 (8-ounce) package lox (smoked salmon)
- 1 package turkey pepperoni
- 1 small package sliced prosciutto
- 2 pounds peeled and deveined jumbo shrimp
- 12 littleneck clams
- ½ pound mussels
- ¾ pound (2) halibut or other white fish fillets
- 1 pound 93% lean ground turkey
- 3 pounds boneless, skinless chicken thighs
- 1 ½ pounds sirloin tip steak
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Fine sea salt
- Pepper grinder (or fresh peppercorns)
- Honey
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, garlic flakes
- Red wine vinegar
- Garlic powder
- Paprika
- Smoked paprika
- Parsley
- Crushed red pepper flakes
- Balsamic vinegar
- Dijon mustard
- Italian seasoning
- Bay leaves
- Cumin
- Dried onion flakes
- Ketchup
- Mustard
- Worcestershire sauce
- Apple cider vinegar
- Pure maple syrup
- Chili powder
- Cayenne pepper
- Oregano
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 pint liquid egg whites
- 1 small tub light cream cheese
- 1 small tub light sour cream
- 1 small box butter
- 1 small package feta cheese
- 1 small wedge Parmesan cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield Farm)
- 1 pint milk of your choice
- 1 (8-ounce) package sliced cheese (any kind, optional for Turkey Burgers)
Grains*
- 1 small package unbleached all-purpose or whole wheat flour
- 1 small package bread flour (I prefer King Arthur)
- 1 small whole grain roll
- 1 small package hamburger buns
- 1 large bag tortilla chips
- 1 package seasoned whole wheat breadcrumbs
- 1 package fusilli pasta (I like Delallo)
- 1 small package dry long grain white rice
Canned and Jarred
- 1 small jar pitted green or black olives
- 1 small jar pepperoncini
- 1 small jar roasted red peppers
- 1 small jar Giardiniera
- 1 small jar sliced pickles (optional, for Turkey Burgers)
- 1 (8-ounce) can tomato paste
- 1 small jar/can marinara or pizza sauce
- 1 (28-ounce) can crushed tomatoes (I love Tuttorosso)
- 1 small jar pesto (or ingredients to make your own)
- 1 (15-ounce) can cannellini beans
- 2 (15.5-ounce) cans hominy
- 2 (32-ounce) cartons low sodium chicken broth or stock
Frozen
- 1 small bag corn kernels
- 1 large bag frozen mango (you need 4 cups)
Misc. Dry Goods
- 1 small package walnut halves (if buying from bulk bin, you need about 2/3 cup)
- 1 small package unsweetened coconut flakes (if buying from bulk bin, you need ½ cup)
- 1 small bottle white wine
- 1 ripe bubbly active starter (for Sourdough Bread)
- Baking powder
*You can buy gluten free, if desired
