Health & Fitness

7-Day Healthy Meal Plan (April 12-18)

Posted April 9, 2021 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 Day Healthy Meal Plan

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

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) which are meant as a guide and leave plenty of wiggle room for you to add more foods, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You will eat out less, waste less food, and have everything you need on hand to keep up-to-date.

If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can sign up here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we strongly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can always exchange the desired recipes or simply use them as inspiration.

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are much Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are some things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should keep sharing them!

MONDAY (4/12)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Greek chickpea salad (6B 6G 6P)
D: Portobello burger with mozzarella & pesto mayonnaise (9B 9G 9P) with quick cabbage salad (2B 2G 2P)

Total: WW points 20B 20G 20P, calories 830 *

TUESDAY (4/13)
B: Avocado toast with Sunny Side Egg (4B 6G 4P) and 1 cup of strawberries (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Blackened fish tacos with cabbage, mango and coleslaw (4B 5G 4P) with Instant Pot Refried Beans (0B 3G 0P)

Total: WW points 14B 20G 14P, calories 895 *

WEDNESDAY (4/14)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Greek chickpea salad (6B 6G 6P)
D: Chicken breast stuffed with spinach with tomatoes and feta (6B 8G 6P) with homemade rice pilaf (6B 6G 2P)

Total: WW points 21B 23G 17P, calories 1,007 *

THURSDAY (4/15)
B: Avocado toast with Sunny Side Egg (4B 6G 4P) and 1 cup of strawberries (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Turkey-stuffed peppers (5B 5G 3P) with green salad ** (1B 1G 1P)
Total: WW points 16B 18G 14P, calories 882 *

FRIDAY (4/16)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: LEFTOVER Turkey-stuffed peppers (5B 5G 3P) with green salad (1B 1G 1P)
D: Honey garlic prawns (2B 3G 2P) with fried Asian edamame rice (4B 5G 1P)
Total: WW points 17B 19G 12P, calories 965 *

SATURDAY (4/17)
B: Yogurt waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: umbilical orange salad with avocado (7B 7G 7P)
D: ORDER!

Total: WW points 14B 14G 14P, calories 568 *

SUNDAY (4/18)
B: Omelette Tortilla Breakfast Pack (Recipe x 4) (4B 8G 4P)
L: Tomato and tuna melts (recipe x 2) (4B 5G 3P) and 8 baby carrots (0B 0G 0P)
D: Turkey meatloaf (3B 5G 3P) with garlic mashed potatoes (5B 5G 1P) and roasted asparagus (0B 0G 0P)

Total: WW points 16B 23G 11P, calories 1,064 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
Your calorie needs. I have left a lot of leeway for you to buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.
** Green salad contains 7½ cups of mixed vegetables, 3 spring onions, ¾ cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup of light vinaigrette. Save 1 serving for lunch.

* Google Doc

Print shopping list

Shopping List

To produce

2 (6 oz) container of fresh berries (of your choice) 1 (12 oz) container of fresh strawberries5 medium PLUS 2 large umbilical oranges3 medium limes2 medium lemons1 medium Mango2 medium PLUS 3 large red peppers1 medium green peppers2 small (5 ounces)) Hass avocados9 Persian cucumbers ( or 3 medium English cucumbers) 1 pound of asparagus1 small amount of celery5 ounces of white mushrooms4 medium portobello mushrooms1 small packet of baby carrots1 small packet of shredded carrots2 pounds (4 medium) Yukon gold potatoes2 medium heads of garlic1 medium shallot1 (2 inch) piece of fresh ginger2 large bunches of green onions1 small bunch / Container of fresh basil1 small bundle / container of fresh oregano1 small bundle of fresh coriander1 (10 oz) sachet / clamshell mixed greens1 (5oz) sachet / clamshell baby spinach1 small head of kale (sub ½ head for red cabbage in fish tacos) 2 dry pints Grape or cherry tomatoes4 large ripe tomatoes2 small red onions1 small ine PLUS 2 medium yellow onions

Meat, poultry and fish

1 pound 93% lean ground turkey1 1/3 pound 99% lean ground turkey1 packet of bacon in the middle 18 ounces (32) peeled and deveined jumbo shrimp1½ pound (4) boneless skinless chicken breast1 pound skinless cod or halibut fillet

Grains *

1 pack of wholegrain hamburger buns (I like Martins) 1 pack of low-carb whole grain tortillas1 small pack of corn tortillas (you need 8) 1 pack of angel hair spaghetti1 small loaf of sliced ​​whole wheat bread1 box of instant brown rice (like Uncle Bens) 1 pack of seasoned panko- Breadcrumbs1 small pack of unbleached all-purpose or whole wheat flour

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or a misto oil Mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) Light mayonnaiseBalsamic vinegarRed wine vinegarApple cider vinegarReduced sodium soy sauce (optional, for steak avocado sauce, grilled steak sauce, hot sauce, hot melon, soy sauce, hot sauce, hot sauce, hot sauce, hot sauce) Wrap) Smoked PaprikaPeppers Dried MustardCayenne PepperCuminOreganoChili PowderGarlic PowderHoneyUnseasoned Rice VinegarCrushed Paprika FlakesVanilla ExtractPure Maple SyrupDijon MustardKetchupWorcestershire SauceMarjorate

Dairy & Other Chilled Items

1 (18-pack) large eggs1 (8-ounce) packet of sliced ​​cheddar cheese1 (8-ounce) bag of low-fat cheddar cheese1 (4-ounce) piece of fresh mozzarella cheese1 (8-ounce) piece of feta cheese1 small container of pesto (or homemade ingredients) 1 small container of fresh salsa (optional, for omelette packaging) 1 small tub of whipped butter (can put 1 tablespoon of regular butter in mashed potatoes if desired) 1 small box of butter1 small tub of light sour cream1 small wedge of fresh Parmesan cheese1 pint of unsweetened almond milk1 (8 ounces) Bottle of skimmed milk1 (6 ounce) container of non-fat yogurt1 (16 ounce) tub of low-fat cottage cheese (I like good culture)

Potted and shaken

2 cans (15 ounce) chickpeas1 small jar of Kalamata or Gaeta olives1 small jar of roasted red pepper1 small jar of sun-dried tomatoes in oil2 (5 ounce) cans of solid white tuna in water1 (32 ounce) carton of regular or reduced sodium chicken broth1 small jar of peanut butter1 ( 8 ounces) can of tomato sauce

Frozen

1 small pack of peeled edamame, 1 small pack of blueberries, 1 small pack of strawberries

Other dry goods

Baking Powder Cornstarch Vanilla Protein Powder 1 small pack of roasted peeled pistachios (if you buy from the bulk container, you need 2 tablespoons) 1 small pack of dry pinto beans

* If you wish, you can buy gluten-free

Print shopping list

Posted April 9, 2021 by Gina

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