Food

7 Day Healthy Meal Plan (April 12-18)

posted April 9, 2021 by Gina

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

7-Day Healthy Meal Plan

Why Should Everyone 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 helps you stick to your goals!

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. You should aim for around 1500 calories* per day.

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (4/12)
B: Savory 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 Slaw (2B 2G 2P)

Totals: WW Points 20B 20G 20P, Calories 830*

TUESDAY (4/13)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Blackened Fish Tacos with Cabbage Mango Slaw (4B 5G 4P) with Instant Pot Refried Beans (0B 3G 0P)

Totals: WW Points 14B 20G 14P, Calories 895*

WEDNESDAY (4/14)
B:  Savory Cottage Cheese Bowl (3B 3G 3P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Spinach Stuffed Chicken Breasts with Tomato and Feta (6B 8G 6P) with Homemade Rice Pilaf (6B 6G 2P)

Totals: WW Points 21B 23G 17P, Calories 1,007*

THURSDAY (4/15)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Turkey Stuffed Bell Peppers (5B 5G 3P) with a green salad** (1B 1G 1P)
Totals: WW Points 16B 18G 14P, Calories 882*

FRIDAY (4/16)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: LEFTOVER Turkey Stuffed Bell Peppers (5B 5G 3P) with a green salad (1B 1G 1P)
D: Honey Garlic Shrimp (2B 3G 2P) with Asian Edamame Fried Rice (4B 5G 1P)
Totals: 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: Navel Orange Salad with Avocado (7B 7G 7P)
D: ORDER IN!

Totals: WW Points 14B 14G 14P, Calories 568*

SUNDAY (4/18)
B: Omelet Tortilla Breakfast Wrap (recipe x 4) (4B 8G 4P)
L: Tomato 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)

Totals: WW Points 16B 23G 11P, Calories 1,064*

*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 7 ½ cups mixed greens, 3 scallions, ¾ cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup light vinaigrette. Save 1 serving for Fri lunch.

*Google doc

Print Shopping List

Shopping List

Produce

2 (6-ounce) containers fresh berries (your choice)1 (12-ounce) container fresh strawberries5 medium PLUS 2 large navel oranges3 medium limes2 medium lemons1 medium mango2 medium PLUS 3 large red bell peppers1 medium green bell pepper2 small (5-ounce) Hass avocados9 Persian cucumbers (or 3 medium English cucumbers)1 pound asparagus1 small bunch celery5 ounces white mushrooms4 medium portobello mushrooms1 small package baby carrots1 small package shredded carrots2 pounds (4 medium) Yukon Gold potatoes2 medium heads garlic1 medium shallot1 (2-inch) piece fresh ginger2 large bunches scallions1 small bunch/container fresh basil1 small bunch/container fresh oregano1 small bunch fresh cilantro1 (10-ounce) bag/clamshell mixed greens1 (5-ounce) bag/clamshell baby spinach1 small head green cabbage (sub ½ head for red cabbage in Fish Tacos)2 dry pints grape or cherry tomatoes4 large vine-ripened tomatoes2 small red onions1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

1 pound 93% lean ground turkey1 1/3 pound 99% lean ground turkey1 package center-cut bacon18 ounces (32) peeled and deveined jumbo shrimp1 ½ pounds (4) boneless, skinless chicken breasts1 pound skinless cod or halibut filet

Grains*

1 package whole wheat hamburger buns (I like Martin’s)1 package whole wheat low carb tortillas1 small package corn tortillas (you need 8)1 package angel hair spaghetti1 small loaf sliced whole grain bread1 box instant brown rice (such as Uncle Ben’s)1 package seasoned panko breadcrumbs1 small package unbleached all-purpose or whole white wheat flour

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Light mayonnaiseBalsamic vinegarRed wine vinegarApple cider vinegarReduced sodium soy sauce*Steak seasoning, such as Montreal Steak Grill MatesHot sauce (optional, for Avocado Toast and Omelet Wrap)Smoked paprikaPaprikaDry mustardCayenne pepperCuminOreganoChili powderGarlic powderHoneyUnseasoned rice vinegarCrushed red pepper flakesVanilla extractPure maple syrupDijon mustardKetchupWorcestershire sauceMarjoramLight vinaigrette (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs1 (8-ounce) package sliced cheddar cheese1 (8-ounce) bag reduced fat shredded cheddar cheese1 (4-ounce) chunk fresh mozzarella cheese1 (8-ounce) chunk feta cheese1 small container pesto (or ingredients to make your own)1 small container fresh salsa (optional, for Omelet Wrap)1 small tub whipped butter (can sub 1 tablespoon regular butter in Mashed Potatoes, if desired)1 small box butter1 small tub light sour cream1 small wedge fresh Parmesan cheese1 pint unsweetened almond milk1 (8-ounce) bottle skim milk1 (6-ounce) container plain nonfat yogurt1 (16-ounce) tub low fat cottage cheese (I like Good Culture)

Canned and Jarred

2 (15-ounce) cans chickpeas1 small jar kalamata or gaeta olives1 small jar roasted red peppers1 small jar sundried tomatoes in oil2 (5-ounce) cans solid white tuna in water1 (32-ounce) carton regular or reduced sodium chicken broth1 small jar peanut butter1 (8-ounce) can tomato sauce

Frozen

1 small package shelled edamame1 small package blueberries1 small package strawberries

Misc. Dry Goods

Baking powderCornstarchVanilla protein powder1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)1 small package dry pinto beans

*You can buy gluten free, if desired

Print Shopping List

posted April 9, 2021 by Gina

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