Health & Fitness

7-Day Healthy Meal Plan (April 19-25)

Posted April 16, 2021 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain macros and WW points.

7 Day Healthy Meal Plan

When the world is getting “normal” again, that means more sports and activities after school – getting busy again (I’m not complaining)! But to keep my sanity, I love being able to rely on slow cooker recipes (throw them in in the morning and they’re ready when you get home), like my Crock Pot Italian Sloppy Joe. The same applies to recipes for preparing meals – such as breakfast egg rolls. Just warm them up and hit those crazy mornings.

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 have shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals 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 eat 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!


Breakfast and lunch Monday through Friday are designed 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 swap out any recipes you want or just 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 a few 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 (April 19th)
B: Broccoli Cheese Egg Muffins (1G 4G 1P) with 1 cup of strawberries (0B 0G 0P)
L: BLT Roll Ups with Turkey and Avocado (6B 9G 9P)
D: Balsamic Roasted Noodles with Vegetables and White Beans (8B 9G 8P)

Total: WW points 15B 22G 18P, calories 935 *

TUESDAY (4/20)
B: Broccoli Cheese Egg Muffins (1G 4G 1P) with 1 cup of pineapple (0B 0G 0P)
L: LEFTOVER Balsamic Roasted Noodles with Vegetables and White Beans (8B 9G 8P)
D: Simple Crock Pot Chicken Taco Salad with Black Beans (6B 9G 6P)

Total: WW points 15B 22G 15P, calories 919 *

B: Broccoli Cheese Egg Muffins (1G 4G 1P) with 1 cup of strawberries (0B 0G 0P)
L: LEFTOVER balsamic pasta with vegetables and white beans (8B 9G 8P)
D: Italian Meatball in Turkey (5B 5G 5P)

Total: WW points 14B 18G 14P, calories 857 *

B: Broccoli Cheese Egg Muffins (1G 4G 1P) with 1 cup of pineapple (0B 0G 0P)
L: Chickpea and tuna salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P) and an apple (0B 0G 0P)
D: Pepper steak (5B 6G 5P) with ¾ cup of brown rice (5B 5G 0P)

Total: WW points 11B 23G 6P, calories 992 *

FRIDAY (4/23)
B: Superfood PB Banana and Cacao Green Smoothie (5B 5G 5P)
L: Chickpea and tuna salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P) and an apple (0B 0G 0P)
D: Baked shrimp taquitos (5B 6G 5P) with the best guacamole recipe (3B 4G 3P)
Total: WW points 13B 23G 13P, calories 918 *

B: Asparagus and Swiss cheese frittata (2B 4G 2P) with an orange (0B 0G 0P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 8 baby carrots

Total: WW points 9B 12G 9P, calories 667 *

SUNDAY (4/25)
B: Low-fat strawberry scones (8B 8G 8P)
L: Ahi Tuna Poke Stacks (Recipe x 2) (10B 12G 7P)
D: Peanut braised chicken breast (5B 7G 5P) with coriander, lime and cauliflower rice (1B 1G 1P)
Total: WW points 24B 28G 21P, calories 1,188 *

* 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.

7 Day Healthy Meal Plan (April 19-25)

* Google Doc

Print shopping list

Shopping List

To produce

2 medium apples (any variety) 4 medium oranges 6 medium limes 1 medium banana 5 medium (6 oz) PLUS 1 large (7 oz) Hass avocados2 (12 oz) container of fresh strawberries1 small pineapple1 large head of garlic2 medium shallots1 (2 inch) piece of fresh ginger2 small ones Jalapenos2 medium PLUS 1 large red pepper1 medium zucchini1 medium yellow pumpkin2 medium cucumbers1 (8 oz.) Pack of sliced ​​white mushrooms2 ½ pounds of broccoli florets1 small and 1 medium cauliflower½ pound of asparagus1 small pack of baby carrots1 small pack of shredded carrots1 small pack of 5 shredded green onions1 small bunch of green onions small head of red cabbage1 small head of iceberg lettuce1 large head of romaine lettuce1 large bunch of fresh coriander1 dry pint cherry or grape tomatoes4 medium-ripe ripe tomatoes1 small PLUS 1 medium-red onion1 medium PLUS 1 large yellow onion

Meat, poultry and fish

13 ounces sliced ​​deli turkey (I like Boar’s Head) 1 packet of bacon in the center – pound of beef top round – pound of peeled and deveined shrimp1½ pounds of raw sushi-grade tuna2½ pounds (6) boneless, skinless chicken breast1 pound 93% lean ground turkey

Grains *

1 small pack of soft, taco-sized, low-carb tortillas1 small pack (6 inch) of corn tortillas (you need 12) 1 small pack of plain or seasoned breadcrumbs1 pack of fusilli pasta1 loaf of thinly sliced ​​whole grain bread (I like Dave’s Killer Bread) 1 small pack of dry brown rice (or 5 cups pre-cooked) 1 small pack of unbleached all-purpose flour 1 small pack of whole wheat flour

Spices and spices

Extra virgin olive oilVetable oil cooking sprayOlive oil spray (or a misto oil mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) Sriracha sauceRegular or light mayonnaiseRegular or reduced sodium soy sauce * Furikake (can add sesame if desired) Balsamic vinegar VinegarRed Wine VinegarRice VinegarRice WineSesame OilCrushed Paprika FlakesLiquid Stevia (optional, for superfood smoothie) PaprikaCuminReduced Sodium Taco SpiceItalian SpiceDijon MustardFennel SeedsVanilla extract

Dairy & Other Chilled Items

1 dozen large eggs1 pint of liquid egg white1 pint of 1% buttermilk1 small box of butter1 small wedge of parmesan1 small wedge of Pecorino Romano cheese1 (8 ounce) sachet of low fat cheddar or Mexican cheese mix1 (8 ounce) sachet of shredded pepper Jack cheese1 small block or sliced ​​low fat Swiss cheese1 (8 ounce) bottle of 1% milk 1 (8 ounce) container of unsweetened vanilla-almond milk (can put 1 ¾ cup of 1% milk in superfood smoothie, if desired)

Potted and shaken

1 small jar of natural peanut butter1 small jar of chunky salsa1 (15oz) can of chickpeas1 (15oz) can of cannellini beans1 (15oz) can of black beans1 (6oz) can of Wild Albacore Tuna in Water1 (14.5oz) can / carton of chicken broth1 small jars of capers 1 small jar of pesto (I like delallo or ingredients to make your own)

Other dry goods

Cornstarch Baking Powder 1 small pack of cocoa nibs (if you buy from the large container, you need 1 heaping tablespoon) 1 small pack of granulated sugar

* You can buy gluten-free if you wish

Print shopping list

Posted April 16, 2021 by Gina

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