7 Day Healthy Meal Plan (April 25-May 1)

Post April 22, 2022By Gina

A 7-day free, flexible weight loss plan that includes breakfast, lunch, dinner, and a shopping guide. All recipes include macros as well as links to WW Recipe Builder to earn your own points.

7 Day Healthy Meal Planning

I found a proverb that says ” No matter how long the winter, spring is sure to follow”. I believe this applies to more than just seasons. Right now, however, I would happily accept new flowers, sunshine, and warmer temperatures. Some of my favourite spring recipes combine fresh ingredients with simplicity! What could be better than that? You can find easy options in my Spring Pea Soup with Fresh Herbs as well as my Greek Chickpea Salad and BBQ Chicken Salad.

With grocery prices on the rise, many people are forced to adjust, scale back, and/or be more creative with their meals. A MEAL PLAN is one of the best ways to keep your budget in check and to maintain healthy eating habits. 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+.  Let’s make life easier and healthier one meal at a.

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral bound meal plan includes weekly meal planning grids, 30 (15 fresh) recipes, and tear-out grocery list. I love to start my week with gratitude, affirmations, and intentions. So I added a space for that. I hope you enjoy this as much I do!

Get the meal plan here

A note about WW Personal points:

I no longer offer points as they are different on the new Weight Watchers programs, but I do provide links. WW Personal pointsRecipe builder for all recipes Look out for the Orange buttonMy WW personal points are listed in the recipe card. Click on the link to go to Weight Watchers. There you can view the WW points and add them to your day. Only US users are allowed to click on this link. All cookbook recipes are updated in the cookbook index!

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 room to maneuverWe are here for you Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap out recipes for meals that you prefer. 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. This will help you save 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! You can find out more by clicking here email list, you can subscribe hereSo you don’t miss a meal plan!

Meal Plan

Breakfast and lunch Monday through Friday can be served to one person, while Saturday and Sunday meals can feed four. Some recipes can be made into leftovers that can be used for lunch the next day or two nights. The grocery list is complete and includes all the ingredients you need to prepare all meals on your plan.

MONDAY (4/25)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice thin whole grain bread and 1 cup mixed berries
L: Antipasto Salad
D: Balsamic Roasted Veggie & White Bean Pasta

Total Calories: 961*

TUESDAY (4/26)
B: Overnight Oats In A Jar
L: LEFTOVER Balsamic Roasted Veggie, White Bean Pasta
D: Skillet Ground Turkey Taco Cauliflower with Quick and Delicioso Cuban Style Beans

Total Calories: 986*

WEDNESDAY (4/27)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice thin whole grain bread and 1 cup mixed berries
L: LEFTOVER Balsamic Roasted Veggie, White Bean Pasta
D: Beef, Tomato and Acini de Pepe Soup with a green salad**
Total Calories: 1,064*

THURSDAY, 4/28)
B: Overnight Oats In A Jar
L: LEFTOVER Beef Tomato, Acini de Pepe Soup with LEFTOVER green lettuce
D: One Pan Roasted Potatoes and Sausage, Peppers

Total Calories: 918*

FRIDAY (4/29)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice thin whole grain bread and 1 cup mixed berries
L: LEFTOVER Beef and Tomato Soup with LEFTOVER green salad
D: Garlic Shrimps with Instant Pot Risotto and Peas with Herbs
Total Calories: 1,167*

SATURDAY (4/30),
B: Peanut Butter Oatmeal Protein Cookies
L: Pepperoni Pizza Bites #
D: DINNER OUT

Total Calories: 590*

SUNDAY (5/1)
B: Breakfast Pizza
L: Tomato Tuna Melts (recipe x 2)
D: General Tso’s Chicken with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,084*

*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 9 cups mixed greens, 3 scallions, 3/4 cup each: tomatoes, carrots, cucumbers, chickpeas and generous ⅓ cup light vinaigrette. For lunch Thurs/Fri, reserve 2 portions (undressed).

# Double the dough for Sunday Breakfast Pizza

*Google doc