7-Day Healthy Meal Plan (April 11-17)

sent April 8, 2022 from gina

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

7 day healthy meal plan

With Easter being this Sunday, I already have some great ideas on the menu, but you can also try Phyllo Crusted Asparagus Feta Tarts for starters, Scalloped Potato Gratin as a side, or my Apricot Rum Glazed Ham for mains. I wish you a good start to Passover and a Happy Easter, may you all enjoy the time with your family and loved ones!

With food 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 on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)

If Budget Friendly isn’t your thing, you want more flexibility and/or the ability to customize the 7-day plan, you have dietary restrictions, want to cook meals, 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 Meal Planner by Skinnytaste

Skinnytaste Ultimate Meal Planner

I’m also excited to announce that the Skinnytaste Ultimate Meal Planner is now available! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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 meal planner here:

A note on WW Personal Points:

I no longer provide points as they vary with the new Weight Watchers plans, but I provide links to them WW Personal points Recipe maker for all recipes. search for orange button My personal WW points are in the recipe card. Click on this and you will be taken to the Weight Watchers website where you can see the WW points and add them to your tag (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.

There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!

meal plan:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the 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 whole wheat pita

Total Calories: 995**

TUESDAY (4/12)
B: REMAINING cream cheese-filled almond flour banana muffins with 1 cup mixed berries
L: LEFT protein egg and quinoa salad jars
GB: Spiced grilled salmon with black beans and corn
Total Calories: 1,037**

WEDNESDAY (4/13)
B: REMAINING cream cheese-filled almond flour banana muffins with 1 cup mixed berries
L: Salad appetizer
GB: Spinach-stuffed chicken breasts with tomatoes and feta over 2 cups baby arugula with 2 teaspoons light balsamic vinegar
vinaigrette

Total Calories: 919**

THURSDAY (4/14)
B: Savory Cottage Cheese Shells
L: Salmon and 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 Shells
L: REMAINING Salmon and Avocado Salad
D: Blackened shrimp and grits and green beans with garlic and oil
Total Calories: 917**

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

Total Calories: 452**

SUNDAY (4/17)
B: Ham and cheese quiche without the crust
L: Classic egg and spring pea soup with fresh herbs
D: Roasted Boneless Lamb Shank 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 prepare salad Sunday night if desired. Freeze any leftovers that you/your family won’t eat.
**This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator for estimating
your calorie needs. I have left plenty of leeway for you to add more groceries such as coffee, drinks, fruit,
Snacks, dessert, wine etc.

# If necessary, adjust the ingredients according to your serving size.

*Google Doc

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