7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and Weight Watchers points.
7-Day Healthy Meal Plan (April 17-23)
Spring means a lot of things: sunshine, growth, greenery, (allergies lol), crazy weather, the beginning of spring sports. That can mean crazy days and hectic nights. Check out slow-cooker recipes like Madison’s Favorite Beef Tacos (to prepare when you get home) or check out these tortilla-crusted chicken tenders for a quick post-game or practice meal. Let’s make life a little easier that night.
With food prices skyrocketing, many of us have to adjust, scale back, and/or get more creative with our diets. One of the best ways is the MEAL PLAN. Get an extra 5 days of budget-friendly meal plans when you sign up for Relish+ (get your 14-day free trial here!)
The ultimate skinny-taste meal planner
Get Skinnytaste’s Ultimate Meal Planner! The 52-Week Spiral Bound Meal Planner includes a 12-week meal plan, 30 (15 new) recipes, and a detachable grocery list. I like to start the week with gratitude, affirmation, and intention, so I’ve included a space for that too. I hope you like this as much as I do!
Buy the Skinnytaste meal planner here.
About WW points
If you’ve been following Weight Watchers, all the recipes here have been updated to reflect the new stuff. weight watchers program, Points will appear below the recipe title.of ww button with a recipe card weight watchers website You can see the recipe builder used to determine these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated.
About meal plans
If you’re unfamiliar with my meal plan, I’m sharing these free 7-day flexible healthy meal plans (you can see previous meal plans here) intended as a guide. increase. room to spare for you add food, coffee, drinks, fruits, snacks, desserts, wine, etc. You can replace recipes with your favorite dishes, or search for recipes from courses using the index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all. This depends on your goals, age, weight, etc.
It also has an accurate and organized grocery list that makes grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook my participation Skinny Taste Facebook Community Join a place where people share pictures of the recipes they’re making hereI love all the ideas you guys share!who want to ride mail listyou can subscribe here Never miss a meal plan.
Meal plan:
Monday-Friday breakfast and lunch for one, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, the leftovers he can make enough for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make every meal on your plan.
Monday (4/24)
B: Berry Cottage Cheese Breakfast Bowl
L: Food cart style chicken salad in white sauce with 1/2 whole wheat pita
D: Cucumber and Tomato Margherita Pizza and Chickpea Salad
Total Calories: 1,070*
Tuesday (4/25)
B: 2 scrambled eggs, 1 ounce avocado, 1 sliced whole grain toast, 1 orange
L: Food cart style chicken salad in white sauce with 1/2 whole wheat pita
D: One Pot Cheese Turkey Taco Chili Mac and Green Salad**
Total Calories: 1,189*
Wednesday (4/26)
B: Berry Cottage Cheese Breakfast Bowl
L: Food cart style chicken salad in white sauce with 1/2 whole wheat pita
D: LEFTOVER ONE POT CHEESE TURKEY TACO WITH CHILLI MACK GREEN SALAD
Total Calories: 1,101*
Thursday (4/27)
B: 2 scrambled eggs, 1 ounce avocado, 1 sliced whole grain toast, 1 orange
L: Food cart style chicken salad in white sauce with 1/2 whole wheat pita
D: ground beef and broccoli stir-fry with 3/4 cup brown rice
Total Calories: 1,231*
Friday (4/28)
B: Berry Cottage Cheese Breakfast Bowl
L: Turkey club and apple
D: 3 cups of Mexican shrimp Cobb salad
Total Calories: 1,079*
Saturday (4/29)
B: Bacon spinach breakfast casserole with gruyere cheese and 1/2 grapefruit
L: Turkey crab (recipe x 4) and apples
D: Eating out
Total Calories: 763*
Sunday (4/30)
B: Leftover bacon spinach breakfast casserole with gruyere cheese and 1/2 grapefruit
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (Recipe x 4)
D: Air-fried chicken breast, garlic mashed potatoes, roasted mushrooms with Parmesan cheese
Total Calories: 1,149*
*This is only a guideline, and women should aim for around 1,500 kcal per day. Click here for a calculator to help you estimate your calorie needsWe left plenty of room to add food such as coffee, drinks, fruit, snacks, desserts and wine.
**Green Salad includes 12 cups mixed greens, 4 scallions, 1 cup each of tomatoes, carrots, cucumbers, chickpeas, and ½ cup light vinaigrette. set aside.
Shopping list
production
- 2 medium oranges (any kind)
- 4 medium grapefruit
- 2 medium limes
- 2 medium lemons
- 5 medium apples (any variety)
- 1 (6 oz) container of blackberries
- 1 (6 oz.) container raspberries
- 1 (6 oz) container of blueberries
- 1 (12 oz) container of strawberries
- 1 small (5 oz) avocado and 1 medium (6 oz) avocado
- 1 medium English cucumber
- 2 cucumbers
- 1 large clove of garlic
- 1 large shallot
- 1 (1 inch) piece ginger
- 1 medium red bell pepper
- 2 carrots (medium)
- 1 large floret of broccoli
- 2 pounds (4 medium) Yukon Gold potatoes
- 1 ½ pounds mushrooms (white, white beech, crimini, shiitake, etc.)
- 1 bunch green onions
- 2 large romaine lettuce
- 1 big iceberg lettuce head
- 1 (5 oz) bag/clamshell baby spinach
- 1 (1 lb) bag/clamshell mix green
- 1 bunch/container basil
- 1 bundle/container time
- 1 bunch coriander
- 1 bunch Italian parsley
- 11 medium vine-ripe tomatoes
- 2 red onions
- 2 medium yellow onions
meat, poultry, fish
- 1 1/3 pounds 93% lean turkey meat
- 1 lb of 93% lean ground beef
- 1 ½ pounds boneless, skinless chicken thighs
- 1 ½ pounds boneless skinless chicken breasts (4)
- 1 pack center-cut bacon (18 required)
- 1 pound sliced turkey breast (I like the boar’s head)
- 1 pound cooked large shrimp
Cereals*
- 1 whole wheat pita bread (small packet)
- 1 loaf of sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 pack of whole-wheat or gluten-free pasta shells (I like dellaro)
- 1 dry brown rice (or 3 cups cooked)
- 1 small packet of all-purpose or whole wheat flour
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- olive oil spray (or mist oil mister)
- kosher salt (I like diamond crystal)
- pepper grinder (or raw pepper)
- Honey
- cumin
- oregano
- paprika
- smoked paprika
- cayenne pepper
- turmeric
- regular or light mayonnaise
- apple cider vinegar
- oregano
- garlic powder
- Chili powder
- chipotle chili powder
- light vinaigrette (or make your own with ingredients from the list)
- Reduced salt soy sauce※
- sesame oil
- roasted sesame
- balsamic vinegar
- onion powder
- parsley
Dairy products and other refrigerated products
- 1 large 18-pack egg
- 1 pint non-fat milk
- 1 small tab whipped butter
- 1 small container light sour cream
- 1 (16 oz) container of non-fat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (8 oz) container of whole milk plain yogurt
- 1 (32 oz) container of low-fat cottage cheese (I like Good Culture)
- 1 (1 pound) chunk of fresh mozzarella cheese
- 1 (8 oz) bag shredded reduced-fat Mexican cheese blend
- 1 (8 oz) bag of shredded reduced-fat sharp cheddar cheese (sub ¾ cup Mexican blend available)
- chili mac if you like)
- 1 fresh parmesan cheese
- 1 block (8 ounces) Gruyère cheese
canned and bottled
- 1 small bottle of mild harissa (optional, for topping food cart chicken salad)
- 1 small can of San Marzano tomatoes
- 1 can (29 oz) chickpeas
- 1 (14.5 oz) can of pink or red beans
- 1 can (15 oz) black beans
- 1 can (16 oz) fat-free refried beans
- 1 (10 oz) tin of Rotel tomatoes and green chillies
- 1 (8 oz) can of tomato sauce
- 1 (32 oz) carton reduced-sodium chicken broth
- 1 small bottle of capers
- 2 (15 oz) jars roasted red peppers
- 2 (14 oz) tin artichoke hearts
frozen
- 1 small package of corn kernels (I like Trader Joe’s Roasted Corn)
Other dry goods
- 1 slivered almond (6 tablespoons required if buying from bulk bin)
- 1 small packet of granulated sugar
- baking powder
- cornstarch
*Gluten-free available for purchase if desired
