7 Day Healthy Meal Plan (April 4-10)

posted April 1, 2022 by Gina

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

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

7 Day Healthy Meal Plan

I can’t believe how fast this year is going! Three months gone already! With Easter around the corner it is time to start planning! Need ideas for school or a kids party?- try my Easter Egg Cake Balls. Planning a brunch?- try my Yogurt Sheet Pan Pancakes  with Mixed Berries, or for a main meal try my Slow Cooker Spiral Ham with Apricot-Dijon Glaze.

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. This week’s meal plan focuses on budget friendly meals. If you love this idea, 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+ . meal plansavailable in Relish+.  Cheers to making life easier and healthier, one meal at a time!

Ultimate . Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the . Ultimate Meal Planner is now available! 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 meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW 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 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 . 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 (4/4)
B: Baked Oatmeal with Blueberries and Bananas
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette and ¼ cup raw almonds
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)

Total Calories: 1,043*

B: LEFTOVER Baked Oatmeal with Blueberries and Bananas
L: Chickpea Avocado Salad
D: Honey Teriyaki Drumsticks with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,053*

B: LEFTOVER Baked Oatmeal with Blueberries and Bananas
L: LEFTOVER Chickpea Avocado Salad
D: Skinny Tuna Noodle Casserole with a green salad**

Total Calories: 902*

B: 2 scrambled eggs with ¼ cup fresh salsa and 1 ounce avocado
L: LEFTOVER Skinny 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: LEFTOVER Skinny Tuna Noodle Casserole with 8 carrot sticks
D: Pork Chops with Mushrooms and Shallots with Skinny Garlic Mashed Potatoes and Roasted Asparagus

Total Calories: 914*

B: Healthy Banana Oatmeal Cookies and ¾ cup nonfat plain Greek yogurt with 1 teaspoon honey
L: Chicken and Lentil Soup

Total Calories: 467*

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

Total Calories: 941*

*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 6 cups chopped Romaine, 2 scallions and ½ cup each: tomatoes, cucumbers, carrots and
chickpeas with ¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List


  • 4 medium bananas
  • 1 dry pint blueberries (can sub frozen blueberries in Baked Oatmeal, if desired)
  • 2 small (5-ounce) Hass avocados
  • 1 large cucumber
  • 1 ¾ pounds asparagus
  • 1 ¼ pound baby bella mushrooms (can sub white mushrooms in Tuna Casserole and Pork Chops, if desired)
  • 1 ½ pounds broccoli florets
  • 3 pounds Yukon Gold potatoes
  • 1 small bunch carrots
  • 1 small jalapeno
  • 2 medium heads garlic
  • 1 medium shallot
  • 1 (1-inch) piece fresh ginger
  • 2 medium bunches scallions
  • 1 large bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small PLUS 1 large head Romaine lettuce
  • 5 medium vine-ripened tomatoes
  • 1 dry pint cherry or grape tomatoes
  • 3 medium yellow onions

Meat, Poultry and Fish

  • 2 ¾ pounds (8) chicken drumsticks
  • 1 small package center-cut bacon (can buy 2 slices for Asparagus Salad from the butcher, if desired)
  • 1 ¼ pounds 93% lean ground turkey
  • ¾ pound (3) boneless, skinless chicken thighs (you can buy 3 bone-in thighs, if desired)
  • 4 bone-in pork loin chops
  • 1 ½ pounds sirloin tip steak


  • 1 small package quick or old fashioned oats (if buying from bulk bin, you need 2 cups)
  • 1 large package dry brown rice
  • 1 small package no yolk egg noodles
  • 1 small package unbleached all-purpose flour (if buying from bulk bin, you need about ¼ cup)
  • 1 small package white or whole wheat seasoned breadcrumbs
  • 1 small package corn tortillas (you need 6)

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Honey
  • Cinnamon
  • Vanilla extract
  • Dijon mustard
  • Red wine vinegar
  • Unfiltered apple cider vinegar
  • Sriracha sauce
  • Sesame oil
  • Sesame seeds
  • Thai sweet chili sauce
  • Regular or reduced sodium soy sauce*
  • Rice wine (NOT rice wine vinegar. Can sub dry sherry in Honey Drumsticks, if desired)
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Cumin
  • Bay leaves
  • Garlic powder
  • Oregano
  • Sazon (can sub paprika in Lentil Soup, if desired)

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 pint skim milk
  • 1 (8-ounce) container 1% milk
  • 1 small box butter
  • 2 (14-ounce) packages extra firm tofu
  • 1 block reduced fat sharp cheddar cheese (I like Cabot)
  • 1 small wedge fresh Parmesan cheese
  • 1 small tub light sour cream (can sub ¼ cup Greek yogurt in Mashed Potatoes, if desired)
  • 1 (32-ounce) container nonfat plain Greek yogurt
  • 1 small package queso fresco (can sub ¼ cup crumbled feta in Tex Mex Migas, if desired)

Canned and Jarred

  • 1 (15-ounce) can chickpeas
  • 1 (32-ounce) carton chicken broth1 (14-ounce) can low sodium chicken stock (can sub 1 cup chicken broth or Better than Bouillon in Pork Chops, if desired)
  • 1 small jar Better than Bouillon chicken flavor
  • 2 (5-ounce) cans tuna in water
  • 1 (8-ounce) can tomato sauce
  • 1 small jar salsa (can sub refrigerated fresh, if desired)


  • 1 (12-ounce) package peas
  • 1 small bag shelled edamame (can sub in pod and shell yourself, if desired)

Misc. Dry Goods

  • 1 (2.25-ounce) package chopped walnuts (if buying from bulk bin, you need ½ cup)
  • 1 small package raw almonds (if buying from bulk bin, you need ¼ cup)
  • 1 small bottle dry sherry (optional, for Tuna Casserole but can also be used as a substitute for rice wine in Chicken Drumsticks, if desired)
  • 1 (1-pound) package dry brown lentils
  • Baking powder

*You can buy gluten free, if desired

Print Shopping List

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