Free 7 Day Healthy Meal Plan (April 1-7)

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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.

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Free 7 Day Healthy Meal Plan (April 1-7)

As spring continues to bloom, artichokes, arugula, and asparagus are some of the first vegetables ready to harvest, but don’t forget about beets, Brussel sprouts, and leeks too! What is your favorite early spring veggie?

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!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! 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

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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!

My 5 Favorite Sales Right Now

Check out my 5 favorite deals and sales happening this weekend:

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 (4/1)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and 1 cup pineapple
L: Hearts of Palm Peanut Noodle Stir Fry
D:Spinach Artichoke Lasagna Roll-Ups with a green salad*
Total Calories: 1,116**

TUESDAY (4/2)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and 1 cup pineapple
L: LEFTOVER Spinach Artichoke Lasagna Roll-Ups with a green salad
D: Turkey Picadillo with ¾ cup brown rice and Quick Cabbage Slaw
Total Calories: 1,192**

WEDNESDAY (4/3)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and a kiwi
L: LEFTOVER Spinach Artichoke Lasagna Roll-Ups with a green salad
D: Marry Me Chicken with Quinoa # and Easy Broccolini

Total Calories: 1,162**

THURSDAY (4/4)
B: Classic Egg Salad on 1 (1-ounce) slice sourdough bread and a kiwi
L: Rainbow Quinoa Salad with Lemon Dressing (½ recipe)
D:One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 1,022**

FRIDAY (4/5)
B: Air Fryer Breakfast Banana Split
L: Rainbow Quinoa Salad with Lemon Dressing
D:Korean-Inspired Salmon Tacos Spicy Slaw and Roasted Asparagus
Total Calories: 1,110**

SATURDAY (4/6)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Zesty Lime Shrimp and Avocado Salad with 12 tortilla chips
D: DINNER OUT

Total Calories: 725**

SUNDAY (4/7)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Classic Chicken Salad with 1 cup mixed greens in a whole wheat low carb tortilla and an apple
D: Crockpot Balsamic Pork Roast with Paprika Smashed Potatoes and Garlic Butter Mushrooms

Total Calories: 1,091**

*Green salad includes 8 cups mixed greens, 3 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette. Set aside 2 servings (with dressing on side) for lunch Tues/Wed.
**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.

#Make an extra 2 cups quinoa for lunch Thurs/Fri.

*Google doc

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