Healthy

7 Day Healthy Meal Plan (April 11-17)




posted April 8, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

With Easter being this Sunday I have some great ideas already on the meal plan, but you can also check out Asparagus and Feta Tartlet with Phyllo Crust as an appetizer, Scalloped Potato Gratin as a side or my Apricot Rum Glazed Ham as a main. I wish you a happy start to Passover and a Happy Easter, may you all enjoy time with your family and loved ones!

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!)

If Budget Friendly isn’t your bag, you want more flexibility and/or the ability to adjust the 7-day Plan, you have dietary restrictions, want to meal prep, need quick weekday dinners, then check out the 100+ Skinnytaste meal plans available in Relish+.  Cheers to making life easier and healthier, one meal at a time!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal PlannerSkinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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 (4/11)
B: Cream Cheese-Filled Almond Flour Banana Muffins* with 1 cup mixed berries
L: Protein Egg and Quinoa Salad Jars*
D: Air Fryer Falafel with Tzatziki and Chopped Feta Salad and ½ a whole wheat pita

Total Calories: 995**

TUESDAY (4/12)
B: LEFTOVER Cream Cheese-Filled Almond Flour Banana Muffins with 1 cup mixed berries
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Spice Rubbed Grilled Salmon with Black Beans and Corn
Total Calories: 1,037**

WEDNESDAY (4/13)
B: LEFTOVER Cream Cheese-Filled Almond Flour Banana Muffins with 1 cup mixed berries
L: Antipasto Salad
D: Spinach Stuffed Chicken Breast with Tomato and Feta over 2 cups baby arugula with 2 teaspoons light balsamic
vinaigrette

Total Calories: 919**

THURSDAY (4/14)
B: Savory Cottage Cheese Bowls
L: Salmon Avocado Salad (½ recipe)
D: Sheet Pan Turkey Meatloaf and Broccoli with Instant Pot Mashed Potatoes
Total Calories: 1,027**

FRIDAY (4/15)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Salmon Avocado Salad
D: Blackened Shrimp and Grits and String Beans with Garlic and Oil
Total Calories: 917**

SATURDAY (4/16)
B: Banana Nut Pancakes with 1 tablespoon maple syrup
L: Antipasto Salad (recipe x 4)
D: DINNER OUT

Total Calories: 452**

SUNDAY (4/17)
B: Crustless Ham and Cheese Quiche
L: Classic Deviled Eggs and Spring Pea Soup with Fresh Herbs
D: Roasted Boneless Leg of Lamb with Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (recipe x 4) # and
Layered Potato Cups with Spring Herbs and Leeks

Total Calories: 1,075**

*Make muffins and prep salad Sunday night, if desired.  Freeze any leftover you/your family won’t eat.
**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.

# Adjust ingredients according to your serving size, if necessary.

*Google doc

Shopping List

Produce

  • 3 medium PLUS 1 large very ripe bananas
  • 1 (12-ounce) container fresh strawberries
  • 2 (6-ounce) containers fresh berries (your choice)
  • 2 medium PLUS 1 large lemon
  • 5 medium limes
  • 2 small (5-ounce) Hass avocados
  • 1 large head garlic
  • 1 medium shallot
  • 1 large English cucumber
  • 1 small PLUS 1 large cucumber
  • 1 medium sweet bell pepper (any color)
  • 1 pound fresh green beans
  • 2 pounds fresh asparagus
  • 2 pounds broccoli florets
  • 2 pounds Russet potatoes
  • 2 pounds Yukon Gold potatoes
  • 4 medium leeks
  • 1 pound fresh green peas (can buy frozen for Pea Soup, if desired)
  • 2 large bunches scallions
  • 1 (1-pound) clamshell fresh baby arugula
  • 1 medium PLUS 2 large heads Romaine lettuce
  • 1 small bunch spinach
  • ½ small head red cabbage
  • 1 small bunch fresh Italian parsley
  • 1 small bunch fresh cilantro
  • 1 medium bunch/container fresh basil
  • 1 medium bunch/container fresh chives
  • 1 small bunch/container fresh thyme (can sub 1 teaspoon dry in Potato Cups, if desired)
  • 1 small bunch/container fresh oregano (can sub 1 teaspoon dry in Stuffed Chicken, if desired)
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh rosemary
  • 1 small bunch/container fresh mint
  • 2 (1-pound) containers cherry or grape tomatoes
  • 2 small yellow onions
  • 1 large red onion

Meat, Poultry and Fish

  • 2 pounds (6) wild salmon fillets
  • 1 pound jumbo peeled and deveined shrimp
  • 1 ½ pounds (4) boneless, skinless chicken breasts
  • 1 1/3 pounds 93% lean ground turkey
  • 9 ounces ham steak
  • 3 ½ to 4 pounds boneless lamb leg
  • 1 small package turkey pepperoni
  • 1 package center-cut bacon
  • 1 package sliced prosciutto

Grains*

  • 1 small package unbleached all-purpose flour
  • 1 small package whole wheat or white whole wheat flour
  • 1 small package dry quinoa (or ½ cup pre-cooked)
  • 1 small package whole wheat pita bread
  • 1 package panko breadcrumbs
  • 1 small package quick oats
  • 1 small package quick cooking grits (not instant)

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Vanilla extract
  • Cinnamon
  • Nutmeg
  • Cumin
  • Crushed red pepper flakes
  • Red wine vinegar
  • Smoked paprika
  • Paprika
  • Garlic powder
  • Chipotle chili powder
  • Light balsamic vinaigrette dressing
  • Dijon mustard
  • Parsley (can sub fresh in Salmon Salad, if desired)
  • Apple cider vinegarKetchup
  • Worcestershire sauce
  • Cayenne pepper
  • Thyme
  • Oregano
  • Light mayonnaise
  • Ground coriander
  • Pure maple syrup

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 package garlic and herb cheese spread (such as Alouette or Boursin)
  • 1 small block Swiss cheese
  • 1 small block sharp cheddar cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 medium package feta cheese
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 (8-ounce) block reduced fat cream cheese
  • 1 (16-ounce) tub reduced fat cottage cheese (I like Good Culture)
  • 1 (6-ounce) container plain whole milk yogurt
  • 1 (8-ounce) container plain nonfat Greek yogurt
  • 1 small tub light sour cream
  • 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
  • 1 small box butter
  • 1 pint half and half
  • 1 pint low fat buttermilk
  • 1 (12-ounce) container skim milk
  • 1 (8-ounce) container 1% milk
  • 1 (8-ounce) container 2% milk

Canned and Jarred

  • 1 (15.5-ounce) can chickpeas
  • 1 (15.5-ounce) can black beans
  • 1 jar green or black pitted olives
  • 1 jar pepperoncini
  • 1 jar roasted red peppers
  • 1 jar Giardiniera (I use Victoria brand)
  • 1 jar sundried tomatoes in oil
  • 1 (32-ounce) carton low sodium chicken broth
  • 1 (32-ounce) carton vegetable broth

Frozen

  • 1 medium bag corn kernels

Misc. Dry Goods

  • Baking powder
  • Baking soda
  • 1 small package brown sugar
  • 1 small package unsweetened cocoa powder
  • 1 small package almond flour
  • 1 small package coconut flour
  • 1 small package chopped walnuts (optional, for Banana Pancakes. If buying from bulk bin, you
    need 2 tablespoons)
  • 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package dry brown lentils (or ½ cup pre-cooked)

Non-Food Items

*You can buy gluten free, if desired

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