7 Day Healthy Meal Plan (April 24-30)

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.

7 Day Healthy Meal Plan (April 17-23)

Spring means many things—sunshine, growth, greenery, (allergies lol), crazy weather, and the start of spring sports! That can mean crazy days and hectic evenings. Make life a little easier on those nights by checking out my slow cooker recipes like Madison’s Favorite Beef Tacos (to be ready when you get home) or a quick meal after a game or practice with these Tortilla Encrusted Chicken Tenders.

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!)

Buy the Skinnytaste meal planner here:

About The Meal Plan

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!

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 (4/24)
B: Berry Cottage Cheese Breakfast Bowl
L: Food Cart-Style Chicken Salad with White Sauce with ½ a whole wheat pita
D: Margherita Pizza and Chickpea Salad with Cucumbers and Tomatoes
Total Calories: 1,070*

TUESDAY (4/25)
B: 2 scrambled eggs with 1 ounce avocado, 1 slice whole grain toast and an orange
L: Food Cart-Style Chicken Salad with White Sauce with ½ a whole wheat pita
D: One Pot Cheesy Turkey Taco Chili Mac with a green salad**
Total Calories: 1,189*

WEDNESDAY (4/26)
B: Berry Cottage Cheese Breakfast Bowl
L: Food Cart-Style Chicken Salad with White Sauce with ½ a whole wheat pita
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac with a green salad
Total Calories: 1,101*

THURSDAY (4/27)
B: 2 scrambled eggs with 1 ounce avocado, 1 slice whole grain toast and an orange
L: Food Cart-Style Chicken Salad with White Sauce with ½ a whole wheat pita
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice
Total Calories: 1,231*

FRIDAY (4/28)
B: Berry Cottage Cheese Breakfast Bowl
L: Turkey Club and an apple
D: 3 cups Mexican Shrimp Cobb Salad

Total Calories: 1,079*

SATURDAY (4/29)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with ½ a grapefruit
L: Turkey Club (recipe x 4) and an apple
D: DINNER OUT

Total Calories: 763*

SUNDAY (4/30)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese with ½ a grapefruit
L: Warm Salad with Artichoke Hearts, Roasted Peppers, Mozzarella (recipe x 4)
D: Air Fryer Chicken Breast, Garlic Mashed Potatoes and Roasted Mushrooms with Parmesan

Total Calories: 1,149*

*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.
**Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette.  Set aside half (with dressing on the side) for dinner Wednesday.

*Google doc