7-Day Healthy Meal Plan (April 4-10)

Posted April 1, 2022 through gina

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

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

I can’t believe how fast this year is going by! Three months have passed! With Easter around the corner, it’s time to start planning! Need ideas for school or a kids party? Try my Easter Egg Cake Balls. Are you planning a brunch? – Try my Yoghurt Sheet Pancakes with Mixed Berries or, for a main meal, my Slow Cooker Spiral Ham with Apricot Dijon Glaze.

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. This week’s menu focuses on budget meals. If you like this idea, you can get more great-value 5-day 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 available -Menu plans on 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 previous 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’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 (4/4)
B: Baked oatmeal with blueberries and bananas
L: Asparagus Egg Bacon Salad with Dijon Vinaigrette and ¼ cup raw almonds
D: Spicy Sriracha Tofu Rice Bowls (Recipe x 2)

Total Calories: 1,043*

TUESDAY (4/5)
B: Leftover baked oatmeal with blueberries and bananas
L: Chickpea and avocado salad
D: Honey teriyaki drumsticks with ¾ cup brown rice and roasted broccoli with crushed garlic

Total Calories: 1,053*

WEDNESDAY (4/6)
B: Leftover baked oatmeal with blueberries and bananas
L: REMAINING Chickpea and Avocado Salad
D: Skinny Tuna Pasta Casserole with Green Salad**

Total Calories: 902*

THURSDAY (4/7)
B: 2 scrambled eggs with ¼ cup fresh salsa and 1 ounce avocado
L: LEFT Thin tuna noodle casserole with 8 carrot sticks
D: Ground turkey with potatoes and peas over ¾ cup brown rice
Total Calories: 918*

FRIDAY (4/8)
B: 2 scrambled eggs with ¼ cup fresh salsa and 1 ounce avocado
L: LEFT Thin tuna noodle casserole with 8 carrot sticks
GB: Pork chops with mushrooms and shallots with thin garlic puree and roasted asparagus

Total Calories: 914*

SATURDAY (4/9)
B: Healthy Banana Oatmeal Cookies and ¾ cup plain low-fat Greek yogurt with 1 teaspoon honey
L: Chicken and lentil soup
D: DINNER

Total Calories: 467*

SUNDAY (4/10)
B: Tex-Mex migas
L: LEFTOVERS Chicken and Lentil Soup
D: Colombian Carne en Bistec with ¾ cup brown rice

Total Calories: 941*

*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.
**Green salad contains 6 cups chopped romaine, 2 spring onions, and ½ cup each: tomatoes, cucumbers, and carrots
Chickpeas with ¼ cup light vinaigrette.

*Google Doc

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