Healthy

7 Day Healthy Meal Plan (April 18-24)




posted April 15, 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

Looking for some new dinner ideas? For a quick dinner on the run try my BBQ Chicken Salad, Turkey Cutlets with Parmesan Crust or Cheeseburger Crunch Wrap. Want to have it ready when you come home? Try my Slow Cooker Pulled Pork. Whether you want vegetarian or air fryer– I’ve got you covered!

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 (4/18)
B: Loaded Baked Omelet Muffins* with 1 cup diced pineapple
L: BLT with Avocado
D: Quinoa Fiesta Enchilada Bake

Total Calories: 870**

TUESDAY (4/19)
B: LEFTOVER Loaded Baked Omelet Muffins with 1 cup diced pineapple
L: LEFTOVER Quinoa Fiesta Enchilada Bake
D: Loaded Nachos with Ground Turkey, Beans and Cheese
Total Calories: 964**

WEDNESDAY (4/20)
B: LEFTOVER Loaded Baked Omelet Muffins with 1 cup strawberries
L: LEFTOVER Quinoa Fiesta Enchilada Bake
D: Instant Pot Turkey Meatball and Ditalini Soup

Total Calories: 860**

THURSDAY (4/21)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup
D: Crispy Breaded Air Fryer Pork Chops with Raw Shredded Brussels Sprouts with Lemon and Oil

Total Calories: 1,036**

FRIDAY (4/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup
D: Salmon Tikka Masala over ¾ cup brown rice and Roasted Rainbow Carrots with Ginger

Total Calories: 1,107**

SATURDAY (4/23)
B: Instant Pot Steel Cut Oats
L: Warm Salad with Artichoke Hearts, Roasted Peppers, Mozzarella (recipe x 4)
D: DINNER OUT

Total Calories: 574**

SUNDAY (4/24)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Turkey Club (recipe x 4)
D: Chicken Cutlet Caprese Salad

Total Calories: 1,048**

*Make muffins Sunday night, if desired and freeze any 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.

*Google doc

Shopping List

Produce

  • 1 small pineapple
  • 1 (12-ounce) container fresh strawberries
  • 1 small PLUS 4 medium bananas
  • 1 large lemon
  • 1 medium (6-ounce) Hass avocado
  • 1 medium head garlic
  • 1 (2-inch) piece fresh ginger
  • 1 medium jalapeno (optional, for topping on Nachos)
  • 1 small bell pepper (any color)
  • 1 medium zucchini
  • ½ pound Brussels sprouts
  • 1 small bunch celery
  • 2 pounds rainbow carrots plus 1 small carrot
  • 2 medium bunches fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh basil
  • 1 small bunch scallions
  • 1 large head Romaine lettuce
  • 1 (10-ounce) clamshell/bag mixed baby greens
  • 1 dry pint heirloom cherry tomatoes
  • 3 small vine-ripened tomatoes
  • 1 small red onion
  • 1 medium yellow onion

Meat, Poultry and Fish

  • 1 large package center-cut bacon
  • ½ pound 99% lean ground turkey breast
  • 1 pound 93% lean ground turkey
  • 1 pound (2) boneless, skinless chicken breasts
  • 2 pounds (6) center-cut boneless pork chops
  • 1 ½ pounds skinless salmon
  • ¾ pounds thinly sliced deli turkey breast (I like Boar’s Head)

Grains*

  • 1 loaf sliced whole grain bread
  • 1 small package dry quinoa
  • 1 small package dry brown rice (or 3 cups cooked)
  • 1 small package baked tortilla chips1 package seasoned breadcrumbs
  • 1 package panko breadcrumbs
  • 1 package ditalini pasta
  • 1 small box cornflakes (or cornflake crumbs)
  • 1 package steel cut oats

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)
  • Cumin
  • Garlic powder
  • Bay leaves
  • Ground ginger
  • Ground cinnamon
  • Cinnamon sticks
  • Pure maple syrup
  • Paprika
  • Onion powder
  • Chili powder
  • Turmeric
  • Garam masala
  • Coriander
  • Cardamom
  • Balsamic vinegar
  • Light mayonnaise

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 small wedge fresh parmesan cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Turkey Meatball Soup, if desired)
  • 2 (8-ounce) bags reduced fat shredded Mexican cheese blend
  • 1 small block cheddar cheese (can sub ½ cup reduced fat Mexican cheese blend in Egg Muffins, if desired)
  • 1 small box butter
  • 1 small container ghee (can sub ½ tablespoon butter in Tikka Masala, if desired)
  • 1 (8-ounce) container Bocconcini mozzarella
  • 1 (8-ounce) chunk fresh mozzarella
  • 1 pint almond milk
  • 1 small tub light sour cream
  • 1 container fresh Pico de Gallo (or ingredients to make your own)

Canned and Jarred

  • 1 large jar roasted red peppers
  • 2 (14-ounce) cans artichoke hearts
  • 1 small jar capers
  • 1 (4-ounce) can diced green chilies
  • 1 small can/jar chipotle peppers in adobo
  • 1 (14-ounce) can petite diced tomatoes
  • 1 (28-ounce) can San Marzano tomatoes (I like Tuttorosso)
  • 1 (8-ounce) can tomato sauce
  • 1 (14-ounce) can coconut milk
  • 1 jar fat-free spicy black bean dip (such as Desert Pepper Trading Company Black Bean Dip or Trader Joes)
  • 1 (15-ounce) can black beans
  • 1 (48-ounce) carton reduced sodium chicken broth
  • 1 small jar peanut (or almond) butter

Frozen

  • 1 medium package blueberries (can sub 2 cups fresh in Steel Cut Oats, if desired)
  • 1 small package strawberries
  • 1 small package corn kernels
  • 1 small package frozen spinach

*You can buy gluten free, if desired

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