7 Day Healthy Meal Plan (April 17-23)

7 Day Healthy Meal Plan (April 17-23)
This post may contain affiliate links. Read my disclosure policy.

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.

7 Day Healthy Meal Plan (April 17-23)

Looking for quick lunch ideas? Try my Tuna Sandwich with Avocado or my Air Fryer Salmon Fish Sandwich. Want to meal prep? Check out my Honey Sriracha Chicken and Broccoli Meal Prep Bowls and my Tofu Poke Bowl. What’s your favorite?

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!

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 (4/17)
B: Overnight Oats
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Spicy Gochujang Tofu Bowls (recipe x 2)

Total Calories: 984*

TUESDAY (4/18)
B: Overnight Oats
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Slow Cooker Chicken Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,046*

WEDNESDAY (4/19)
B: Scrambled Eggs with Cottage Cheese (½ recipe) with 1 ounce avocado and an orange
L: Tuna Sandwich with Avocado and 8 baby carrots
D: Sloppy Joe on a whole wheat bun with a green salad**
Total Calories: 915*

THURSDAY (4/20)
B: Scrambled Eggs with Cottage Cheese (½ recipe) with 1 ounce avocado and an orange
L: LEFTOVER Sloppy Joe Recipe on a whole wheat bun with a green salad
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 965*

FRIDAY (4/21)
B: Green Smoothie Bowl
L: LEFTOVER Sloppy Joe on a whole wheat bun with a green salad
D: Gochujang-Glazed Salmon with ¾ cup brown rice and Wilted Baby Spinach with Garlic and Oil

Total Calories: 1,195*

SATURDAY (4/22)
B: Asparagus Frittata with 1 cup mixed berries
L: Chicken and Lentil Soup with a whole grain roll
D: DINNER OUT

Total Calories: 680*

SUNDAY (4/23)
B: Banana Nut Protein Oats (recipe x 4)
L: LEFTOVER Chicken and Lentil Soup with a whole grain roll
D: The Best Turkey Meatloaf and Garlic Roasted Cauliflower

Total Calories: 1,130*

*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, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and 6 tablespoons light vinaigrette.  Set aside 2 servings (with dressing on the side) for Thurs/Fri lunch.

*Google doc

What to Eat This Week. Healthy Meal Plan for April 17, 2023

What to Eat This Week. Healthy Meal Plan for April 17, 2023

Welcome to Start TODAY. Sign up for our free Start TODAY newsletter to receive daily inspiration sent to your inbox.

You asked, we answered! Hundreds of Start TODAY members told us they wanted more healthy, balanced meal ideas to help them reach their health goals. This dietitian-designed meal plan will help you learn the building blocks of healthy eating gives and gives you the flexibility to ease into spring and summer.

Planning meals is one of the easiest ways to eat healthier, reduce decision fatigue — no more pondering what’s for dinner at 3 PM — and save money by skipping prepared and takeout meals.

This week’s assortment keeps you on track with easy-to-assemble breakfasts and lunches and low-lift dinners. To plan for the week ahead, review the recipes and make a list of any ingredients you need. Consider whether you’ll be cooking dinner every night or if you’ll double — or triple — a recipe to eat as leftovers later in the week. Then head to the store.

With your kitchen stocked and the menu planned, the next step is making your meals. That’s where the real fun comes: Enjoying a range of healthful fare from cold brew oats to creamy pasta to honey mustard-glazed salmon.

What to Eat This Week, April 17

Start TODAY meal plan for the week of April 17, 2023
Start TODAY meal plan for the week of April 17, 2023

>>Download this week’s meal plan

Monday

Tuesday

Wednesday

Thursday

Friday

>>Get this month’s workout plan: 30-day walking and resistance band routine

Breakfast

Eating breakfast is associated with better energy and concentration, so get your day off to the right start with these easy-to-make breakfast options.

Baked Eggs in Avocado

Shutterstock

Avocado and eggs go together like peanut butter and chocolate, don’t you think? While the avocado cups are broiling, spread a piece of whole-grain toast with Greek yogurt and top with smoked salmon and tomato. This will bolster the protein, fiber-rich carbs, and veggies in your meal. 

Cold Brew Overnight Oats

Courtesy Frances Largeman-Roth

Cold brew is the clever liquid base in these wholesome overnight oats. While oats are a fiber-rich satisfying breakfast, most people benefit from getting at least 20 grams of protein in the morning. To help hit this goal, pair your oats with a side of plain or low-sugar yogurt.

Whole Grain Toaster Waffle

Spread waffle with Greek yogurt (plain or low sugar) and top with berries.

Get more weekly meal plans

Lunch

This week’s lunches are multi-taskers — both could be transformed into a salad or sandwich. We’ve recommended one of each. Though leftovers are eater’s choice, we think the Edamame-Roasted Corn Succotash would be a perfect packed lunch.

Waldorf Tuna Salad with Greek Yogurt

Carrie Parente

Swapping traditional mayo for Greek yogurt doesn’t just save calories, it also boosts nutrition, providing some calcium and gut-nourishing live and active cultures. We suggest serving this dish over salad greens with whole grain crackers on the side, but you could also stuff it into a whole grain pita and have veggies on the side.

Rotisserie Chicken Sandwich

Spread whole grain bread with mayo and grainy mustard and stack with rotisserie chicken, lettuce and tomato. Serve with baby carrots on the side. For a vegetarian option, use mashed chickpeas.

Dinner

This week’s dinner lineup includes numerous timesaving tactics, such as bottled salad dressing, frozen edamame, and a one-pan dinner. If something catches your eye, make enough for leftovers, the ultimate timesaver.

Sheet-Pan Honey Mustard-Glazed Salmon with Broccoli and Sweet Potatoes

TODAY

A balanced sheet-pan dinner means you don’t have to have multiple dishes cooking at once, and clean up is a breeze.

Edamame-Roasted Corn Succotash

Nathan R. Congleton / TODAY

Since edamame is a plant protein, you can easily serve this dish as a meatless main course. However, if you want another easy protein source, have it with store-bought rotisserie chicken.

 Lemon Tarragon Chicken

FitMenCook(TM)

This is a dish that’s hard to mess up. The combo of lemon juice, olive oil and fresh tarragon elevates ordinary boneless chicken thighs in under 20 minutes. Serve over brown rice (from frozen, if desired) and roasted vegetables.

Creamy Kitchen Garden Pasta

Raymond Prado

Pasta is an easy and affordable meal, and this version is the perfect mix of creamy and nourishing. What could be better? 

Caesar Chicken Thighs with Broccoli

Nina Elder

A lettuce-less Caesar? You bet! Store-bought Caesar dressing is an easy way to dress up your next chicken dinner. Since this Caesar has no croutons, serve with a slice of sourdough bread to sop up leftover dressing.

Snacks

Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are a few ideas:

● Medjool dates with nut or nutless butter

● Blueberries over ricotta cheese

● Celery spread with cottage cheese

● Baby carrots dipped in protein-boosted mashed avocado. To make the dip, mash chickpeas or white beans into avocado.

● Apple slices sprinkled with cinnamon and drizzled with tahini

Related:


7 Day Healthy Meal Plan (April 10-16)

7 Day Healthy Meal Plan (April 10-16)
This post may contain affiliate links. Read my disclosure policy.

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.

7 Day Healthy Meal Plan (April 10-16)

Asparagus always makes me think of spring! In case you missed my post earlier this week, check out these 23 Easy Asparagus Recipes which has some of my favorites like Cream of Asparagus Soup and this Asparagus Bacon Salad. If you have an air fryer, you will love this Air Fryer Rotisserie Chicken (which can also be baked in the oven)!

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

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it 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!

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 (4/10)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Veggie Lo Mein

Total Calories: 908*

TUESDAY (4/11)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Enchilada Turkey Meatloaf with Cilantro Lime Rice
Total Calories: 1,036*

WEDNESDAY (4/12)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette (½ recipe)
D: Chicken Parmesan with 1 cup whole wheat pasta and String Beans with Garlic and Oil (recipe x 2)

Total Calories: 1,197*

THURSDAY (4/13)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette
D: LEFTOVER Baked Chicken Parmesan Recipe with 1 cup whole wheat pasta and String Beans with Garlic and Oil

Total Calories: 1,197*

FRIDAY (4/14)
B: Air Fryer Breakfast Banana Split
L: Egg Tomato and Scallion Sandwich with an apple
D: Salmon Caesar Salad with Potato Leek Soup

Total Calories: 1,091*

SATURDAY (4/15)
B: Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Italian Sub Broccoli Salad
D: DINNER OUT

Total Calories: 571*

SUNDAY (4/16)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Spicy California Shrimp Stack
D: Air Fryer Rotisserie Chicken with Perfect Baked Potato and Parmesan Asparagus Fries

Total Calories: 1,019*

*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

Top 10 kitchen appliances designed for quick, easy and efficient meal prep

Top 10 kitchen appliances designed for quick, easy and efficient meal prep

If you’re a passionate lover of cooking, or you’ve recently kickstarted your cooking journey, and want to accelerate it even further in 2023, then you’ve reached the right place. Having an efficient and streamlined cooking process is the key to preparing dishes that simply taste excellent! And the number one aid you need in having an effortless process is an arsenal of great kitchen appliances.  With the right kitchen tools and appliances, cooking can be an increasingly fun and simplified process. The right products can reduce your prep time in half, make the little cooking tasks much easier, and help you with tedious and complicated techniques. From ‘The Tesla of Ovens’ to a compact induction cooker that fits every conceivable cooking method in its modular stackable design – these innovative and exceptional appliances are all you need in your kitchen.

1. Brava

Meet Brava, an oven that harnesses the power of pure light to cook food to perfection. Unlike radiant heat, which heats the entire oven chamber, light can be precisely delivered to specific zones within the oven chamber, allowing you to cook with precise control and no energy wastage.

Why is it noteworthy?

With three dedicated zones on the cooking tray, and lights above and below it to match, Brava can cook three-part meals at three different temperatures at the same time, on the same tray, and in minutes as opposed to hours on a grill or oven

What we like

  • The three light zones help focus the heat into three distinct categories, letting you cook meats and veggies on one tray, but at different temperatures
  • A camera built into the smart oven gives you a literal window into the oven’s interiors, letting you see your lasagna bake and your meat sear in real-time

What we dislike

  • Some people may prefer ovens with transparent displays

2. The BlendQuik

Designed to be used on the kitchen countertop as well as on a mountaintop, the BlendQuik is the world’s first mason jar-style portable blender that can do everything from making smoothies at home and protein shakes at the gym to churning up quick guacamole at a picnic or even a frappe in your car.

Why is it noteworthy?

The BlendQuik is a nifty blender with a vessel big enough to hold your daily smoothie, and a 10-blade design powerful enough to cut right through dense ingredients like carrots, nuts, ice cubes, etc. The blender’s motor and blades are built right into its leak-proof cap. Chuck your ingredients into the mason jar, lock the cap in place, and hit the power button before flipping it over.

What we like

  • Makes everything from shakes to dips, cocktails, slushies, batters, emulsions, purees, and everything else you’d otherwise need a large blender for
  • Features a portable design, so it’s  not restricted to the kitchen

What we dislike

  • We don’t know how durable it is, so it could get damaged when you travel

3. Pronto

Rather aptly named the Pronto, this relatively compact gadget handles every part of the cooking process, from weighing to sautéing, slow-cooking, simmering, reheating, and even air-frying thanks to its modular companion, the Alto.

Why is it noteworthy?

With its small footprint and multipurpose design, the dynamic duo of Pronto and Alto occupy a fraction of the countertop space and let you prep elaborate meals without all the messy dishes and dread-inducing clean-up. Pronto and Alto were designed to take the effort out of cooking, so you can focus on the most important part… eating!

What we like

  • Multipurpose design
  • Make meal prep easier, faster, and smarter

What we dislike

  • There is a learning curve involved in getting used to the design

4. The Affinitea Brewing System

Designed as an elegant tabletop device, the Affinitea Brewing System expertly makes you a fresh cup of luxury loose-leaf tea in just 90 seconds. The Clearview re-usable chamber takes care of every aspect from agitating, pressurizing, and steeping the tea brew, before straining and dispensing it directly into your cup.

Why is it noteworthy?

The patented chamber uses pressure and agitation to handle the steeping cycle perfectly, creating a brew that has fewer tannins (the chemical that creates that bitter aftertaste) while extracting the maximum flavour.

What we like

  • An LCD screen right above the control panel lets you view and confirm your choices
  • Has a subscription service allowing you to try different teas

What we dislike

  • Space-consuming and bulky design

5. Makit’s Portable Microwave

This cordless microwave uses the cordless XTGT system to help you heat your meals and snacks when you’re on the go. It has 40-volt rechargeable batteries and can use up to 500 watts for eight minutes and then 350 watts after that to save energy.

Why is it noteworthy?

When the batteries are fully charged, it will be able to warm up 11 meals or 20 drinks. It also has a USB port so you can also juice up your smartphone or a gadget, but of course, you’ll probably have to choose between your meal or your device. The microwave also comes with a handle and a strap so you can carry it around with you.

What we like

  • If you’re worried about safety, the design has safety measures in place for user’s convenience
  • It also deactivates when it’s tilted or when the door is opened

What we dislike

  • If you’re warming up frozen meals, it might take up more energy so you’ll be able to reheat fewer meals

6. The Slide Toaster

The toasting process begins in the Slide toaster with an LED ring indicating the toasting level and completion. The slide-up tray has a translucent design element to it so that you can keep an eye on the toast turning perfectly brown to your delight Level of the toast crispness can be set with an adjustment dial like all other toasters we’ve seen countless times. This is ably aided by audio indications to keep the user well-informed.

Why is it noteworthy?

Harry Rigler wants to reinvent the trusted image of the toaster with a detour to the soft form design of this household kitchen appliance. That too keeps in mind the requirements of modern users, and the present as well as future design progression of kitchen interiors. Rather than being a pop-up toaster like most out there, this is the Slide toaster which rolls the toasting grill to the side like a rollable smartphone. The tray slides out – you put in the bread and slide it back in.

What we like

  • Audio indications to update the user on their toast
  • Unique slide-out tray

What we dislike

  • The radically changed design may not be easily accepted in households

7. The CookMate

Designed for this new, ‘smaller than life’ home, the Cookmate is an all-in-one kitchen appliance that goes from prep to cooking to serving, in one device. Its modular design has stackable pieces that turn the cooktop into a pan, crock pot, and even a steamer. The induction coil on the inside works on electricity, saving the need to place a gas cylinder under the hob.

Why is it noteworthy?

The Cookmate looks at the cooking process as something that goes from idea to ingredient to table. Rather than focusing on just the cooking, this induction cooktop (although it seems highly reductive to call it just that) considers every aspect of the cooking process. This isn’t just clever, holistic design thinking, it also helps the Cookmate be more universally applicable so you save effort, energy, and space with other utensils.

What we like

  • Features an integrated weighing scale
  • Can be split into 6 parts

What we dislike

  • As we can either use one at a time or them all together, the cooking time has to be finely balanced for each layer

8. The SüpKüp

The SüpKüp is a travel mug that is not really a mug in itself but serves more as an alternative to the disposable paper coffee sleeves. It is able to hold the paper cups (medium and large at least) that most coffee shops provide, including the still pretty popular Starbucks.

Why is it noteworthy?

It is made from durable polycarbonate and has a pretty elegant and minimalist design that can still display whatever cup is snugly placed inside. This holder doesn’t need any liquid transfer or constant cleaning that’s why it’s more convenient.

What we like

  • Your hot drink can remain hot for longer, 50{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} longer, than when you just hold your paper cup
  • Has a double helix screw ejector that lets you eject the cup when you’ve finished just by twisting the rotating base

What we dislike

  • It helps retain your coffee drinkability rather than an alternative to disposable cups, leaving scope for future plastic-free design

9. The 4T7 Smart Chopping Board

The 4T7 Smart Chopping Board is meant to help simplify every stage of meal prep and go beyond it as well. Made up of different parts, all the components of the chopping board come together to create a rather innovative, united, and creative product.

Why is it noteworthy?

The 4T7 breaks meal prep into its different components, adding good design and tech wherever necessary. The board comes with 4 distinct parts, a main bamboo chopping board, a secondary silver-ion anti-bacterial board for veggies to prevent cross-contamination, a third heat-conducting defrosting tray that helps rapidly thaw frozen foods, and lastly, the 4T7’s base, which has its own built-in weighing scale. The only part of the 4T7 experience to exist outside the actual board is its smartphone app, which counts calories as you weigh your ingredients. Once your prep work is done, the digital display on the 4T7 can also function as a kitchen timer, while the board itself becomes a magnetic knife holder.

What we like

  • All of 4T7’s components are designed to be wonderfully functional as independent items
  • The board works equally well for fruits/veggies as well as for meats

What we dislike

  • It precisely counts calories for you, which isn’t always the best route to healthy eating, since many users can get unhealthily hooked on counting calories

10. Roll

Roll is an attempt to preserve not only the flavors of food but also their presentation. It eschews the traditional square or rectangular shape of food containers in favor of something round.

Why is it noteworthy?

What makes Roll different from bowl food containers (which do exist, of course) is that it wholeheartedly embraces the culture of using the lid or dish cap as a plate. That’s why the cap itself was made to look presentable, using soft and clean tones like ivory, sky blue, and terracotta. The idea is that you set the freshly cooked food on the lid itself and then later just cover it with the glass bowl when it’s time to put it away.

What we like

  • The next time you want to eat the food, you don’t have to rearrange the food again to make it presentable
  • Roll takes the food container concept upside-down, literally, by making it usable, whether as a bowl with a round lid or a plate with a bowl cover

What we dislike

  • Not the most shape-efficient design/shape for storage in a refridgerator

7 Day Healthy Meal Plan (April 3-9)

7 Day Healthy Meal Plan (April 3-9)
This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.

I can’t believe Easter is already here, 2023 is flying by! Looking for a new brunch recipe this year? Try my Artichoke Pie, Bacon Spinach Breakfast Casserole or make a fancy bagel board! If you want something to make in the air fryer these Prosciutto wrapped figs are delicious. I wish everyone a Happy Easter and a Happy Passover!

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

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it 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!

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 (4/3)
B: Tropical Chia Pudding Breakfast Bowl*
L: Orange and Arugula Salad with Red Onion and Gorgonzola with 4 ounces cooked chicken breast*
D: Greek Mac and Cheese with Spring Pea Soup with Fresh Herbs
Total Calories: 1,171**

TUESDAY (4/4)
B: Tropical Chia Pudding Breakfast Bowl
L: LEFTOVER Greek Mac and Cheese
D: Turkey Enchilada Stuffed Poblanos Rellenos with Fiesta Lime Rice
Total Calories: 1,032**

WEDNESDAY (4/5)
B: Tropical Mango Blueberry Lassi with 2 hard-boiled eggs
L: LEFTOVER Greek Mac and Cheese
D: Braised Brisket with Potatoes and Carrots with Kale and Brussels Sprouts Salad

Total Calories: 1,157**

THURSDAY (4/6)
B: High-Protein Enchilada Scrambled Eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing (½ recipe)
D: LEFTOVER Braised Brisket with Potatoes and Carrots with LEFTOVER Kale and Brussels Sprouts Salad

Total Calories: 1,164**

FRIDAY (4/7)
B: High-Protein Enchilada Scrambled Eggs with ½ cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Baked Shrimp Hero with 2 cups arugula, 1 tablespoon shaved parmesan and 2 teaspoons light vinaigrette dressing

Total Calories: 1,184**

SATURDAY (4/8)
B: Banana Nut Pancakes with 1 tablespoon melted peanut butter and ½ cup sliced strawberries
L: Loaded “Nacho” Chicken Tostadas
D: DINNER OUT

Total Calories: 564**

SUNDAY (4/9)
B: Crustless Ham and Cheese Quiche
L: Classic Deviled Eggs and Asparagus and Feta Tartlet with Phyllo Crust
D: Apricot-Rum Glazed Spiral Ham with Cream of Asparagus Leek Soup with Creme Fraiche and Layered Potato Cups with Spring Herbs and Leeks

Total Calories: 860**

*Prep Chia Pudding and chicken for Monday on Sunday night.
**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

7 Day Healthy Meal Plan (March 26-April 2)

7 Day Healthy Meal Plan (March 26-April 2)
This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.

As spring and warmer weather get closer every day, my salad cravings (and visions of farmers markets) begin. I love a good salad! In addition to the salads in this weeks meal plan, some of my other favorites are Salmon Caesar Salad, Chopped Feta Salad and my Chickpea Tuna Salad.

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

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it 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!

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 (3/27)
B: High Protein Oat Waffles* with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Tofu Poke Bowl (recipe x 2)

Total Calories: 1,281**

TUESDAY (3/28)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1 ounce avocado

Total Calories: 1,104**

WEDNESDAY (3/29)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1ounce avocado

Total Calories: 1,125**

THURSDAY (3/30)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Chicken Piccata with Baby Pasta Shells with Asparagus and Marinara Sauce
Total Calories: 1,220**

FRIDAY (3/31)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Broiled Tilapia Oreganato and Lemon Asparagus Couscous Salad with Tomatoes

Total Calories: 1,064**

SATURDAY (4/1)
B: Savory Steel Cut Oatmeal (recipe x 4)
L: Pepperoni Pizza Bites # with 8 baby carrots
D: DINNER OUT

Total Calories: 604**

SUNDAY (4/2)
B: Breakfast Pizza
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and Roasted Parmesan Green Beans

Total Calories: 1,081**

*Can make waffles Sunday night and freeze any left over, if desired. 
**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.

#Double dough recipe for breakfast Sunday.

*Google doc