A flexible and free 7-day weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7-Day Healthy Meal Plan (April 10-16)
Asparagus always reminds me of spring! In case you missed my post earlier this week, check out these 23 Easy Asparagus Recipes that feature some of my favorites like Cream of Asparagus Soup and this Bacon Asparagus Salad. If you have an air fryer, you’ll love this Air Fryer Roast Chicken (which can also be baked in the oven)!
With soaring grocery prices, many of us are having to adapt, cut back and/or get more creative with our meals. One of the absolute BEST ways to stick to a budget and maintain healthy eating habits is to PLAN MEALS. You can get more budget-friendly 5-day meal plans by signing up for Relish+ (get a 14-day free trial here!)
Lean Taste Ultimate Meal Planner
Get the ultimate Skinnytaste meal planner! The 52-week spiral-bound meal planner includes weekly meal-planning charts that you can tear off and put on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes and to-do lists. detachable groceries. I love starting my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you will like it as much as I do!
Buy the Skinnytaste Meal Planner here:
Note on WW Points
All recipe points have been updated to reflect the new WW Program, the dots will appear below the recipe title. I will keep it ww button in the recipe card, click on it and it takes you to the Weight Watchers website where you can see the recipe builder used to determine these points and add it to your day (US only, you must be logged in to your account). All cookbook recipes in the cookbook index are also updated!
About the meal plan
If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide, along with lots of leeway for you to add more food, coffee, drinks, fruits, snacks, dessert, wine, etc. or swap recipes for your favorite meals, you can search for recipes by course in the index. Depending on your goals, aim for at least 1500 calories* per day. There is no one size fits all, it will depend on your goals, age, weight, etc.
There’s also an accurate and organized grocery list that will make grocery shopping so much easier and much less stressful. Save money and time. You’ll dine out less often, waste less food, and have everything you need on hand to help you stay on track.
Finally, if you are sure Facebook join my Skinnytaste Facebook Community where everyone shares photos of recipes they cook, you can join here. I love all the ideas that everyone shares! If you want to get on the broadcast listyou can subscribe here so you never miss a meal plan!
Meal plan:
Breakfast and lunch Monday through Friday are designed to serve 1 person while dinner and all meals 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 prepare all the meals in the plan.
MONDAY (4/10)
B: Blueberry oatmeal muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in Lettuce Cups
D: Veggie Lo Mein
Total Calories: 908*
TUESDAY (4/11)
B: Blueberry oatmeal muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in Lettuce Cups
D: Turkey Enchilada Meatloaf with Cilantro-Lime Rice
Total Calories: 1,036*
WEDNESDAY (4/12)
B: Blueberry oatmeal muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette (½ recipe)
D: Chicken Parmesan with 1 cup whole wheat pasta and green beans in garlic and oil (recipe x 2)
Total Calories: 1,197*
THURSDAY (4/13)
B: Blueberry oatmeal muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Turkey Enchilada Meatloaf with Avocado Slaw and Citrus Dressing
D: Baked Chicken Parmesan Recipe with 1 Cup Whole Wheat Pasta and Green Beans in Garlic and Oil
Total Calories: 1,197*
FRIDAY (4/14)
B: Air Fryer Breakfast Banana Split
L: Egg, tomato and green onion sandwich with an apple
D: Salmon Caesar Salad with Potato Leek Soup
Total Calories: 1,091*
SATURDAY (4/15)
B: Vegetarian Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Italian Broccoli Sub Salad
D: DINNER
Total Calories: 571*
SUNDAY (04/16)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Pile of California Spicy Shrimp
D: Air Fryer Roast Chicken with Perfect Baked Potatoes and Asparagus Parmesan Fries
Total Calories: 1,019*
*This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I left you plenty of wiggle room to add more food like coffee, drinks, fruits, snacks, desserts, wine, etc.
Shopping list
Produce
- 1 small cantaloupe
- 1 medium banana
- 1 medium apple
- 1 container (6 ounces) fresh blueberries
- 1 container (2 pounds) fresh strawberries
- 1 medium lemon
- 1 medium lime
- 1 medium navel orange
- 2 medium Hass avocados (6 ounces)
- 1 large head of garlic
- 1 (2 inch) piece of fresh ginger
- 1 small jalapeño pepper (optional, to garnish the Enchilada meatloaf)
- 1 small PLUS 1 medium red bell pepper
- 1 small PLUS 1 medium cucumber
- 1 pound of asparagus
- 2 pounds of broccoli florets
- 2 pounds of green beans
- 1 (3.5 ounces) PLUS 1 package (5 ounces) shiitake mushrooms
- 6 medium russet potatoes (about 7 ounces each)
- 1 small bag of snow peas (if buying in bulk, you need a cup)
- 1 small bag of grated carrots (can buy 1 large carrot and grate, if desired)
- 4 medium leeks
- 2 medium bunches of green onions
- 1 large head of romaine lettuce
- 1 medium head Bibb or butter lettuce
- 1 bag (5 ounces) mixed clamshell greens
- 1 medium bunch of fresh cilantro
- 1 small bunch/container fresh chives (can fit 1 tsp green onion leaves in the shrimp stacks, if desired)
- 1 pint cherry tomatoes or raisins
- 3 medium vine-ripened tomatoes
- 1 small red onion
- 1 large white onion
Meat, poultry and fish
- 1 ½ pounds 93% lean ground turkey
- 2 pounds (4) boneless, skinless chicken breasts
- 1 whole chicken (3 pounds)
- 1 ½ pounds (4) skin-on wild salmon fillets
- 2 ham steaks (8 ounces)
- 1 small package Genoa salami (if buying at the deli counter, you need 3 ounces)
- 3 ounces thick sliced deli turkey
- ½ pound cooked, peeled, tailed shrimp
Cereals*
- 1 small packet of quick oats
- 2 packages (1 pound) whole wheat spaghetti
- 1 package seasoned whole wheat breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 small package of white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 small packet of extra long dry rice or basmati rice
- 1 small package dry brown rice (or 1 1/3 cups pre-cooked)
- 1 deli roll
Condiments and Spices
- extra virgin olive oil
- Canola or coconut oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper mill (or fresh peppercorns)
- Dear
- Pure maple syrup
- Cinnamon
- Vanilla extract
- Regular or light mayonnaise
- Toasted sesame oil
- Sriracha sauce
- Cumin
- onion powder
- Red wine vinegar
- Oregano
- rice vinegar
- Reduced Sodium Soy Sauce*
- Furikake (may include sesame seeds in the shrimp pile, if desired)
- Paprika
- garlic powder
- Thyme
- Wise
Dairy products and miscellaneous Refrigerated items
- 1 (pack of 18) large eggs
- 1 pint liquid egg whites
- 1 container (16 ounces) low-fat cottage cheese (I like good culture)
- 1 container (6 ounces) non-fat plain Greek yogurt
- 1 small box of butter
- 1 container (8 ounces) unsweetened almond milk (or milk of your choice)
- 1 container (8 ounces) skim milk (can fit ¼ cup 2% milk in breakfast pot, if desired)
- 1 container (8 ounces) 2% milk
- 1 bag (8 ounces) shredded sharp reduced-fat cheddar cheese
- 1 bag (8 ounces) reduced-fat mozzarella cheese
- 1 bag (8 ounces) shredded Mexican cheese blend
- 1 medium part of fresh parmesan
- 1 piece (4 ounces) of fresh mozzarella cheese
- 1 small package reduced-fat provolone cheese
- 1 small pot of sour cream (optional, to garnish the baked potatoes)
Canned and jarred
- 1 small tin/jar of anchovy fillets
- 1 can (4 ounces) mild chopped green chiles
- 1 can (10 ounces) mild enchilada sauce (or ingredients to make your own)
- 1 can (15 ounces) chickpeas
- 1 can (15 ounces) black beans
- 1 small jar of marinara (or ingredients to make your own)
- 1 carton (32 ounces) chicken broth
- 1 small jar of pepperoncini
- 2 packages (2.6 ounces) light tuna in water
- 1 small jar of unsweetened applesauce
Frozen
- 1 small packet of corn kernels
Miscellaneous Dried Products
- 1 small package pecan halves (if buying in bulk, you need 2 tbsp)
- 1 small packet of brown sugar
- Sprinkle with color (optional, to garnish Banana Split)
- baking powder
- Baking soda
*You can buy gluten-free, if you wish