Home Healthy Eating 7-day healthy meal plan (April 12-18)

7-day healthy meal plan (April 12-18)

posted April 9, 2021 by Gina

7 days free, flexible weight loss meal plan including breakfast, Lunch and dinner and a shopping list. All cooking recipe includes updated WW calories and smart scores.

7-day healthy meal plan

Why should everyone plan meals?

Meal planning is a great way to organize your meals for the past week. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

Introduction to Meal Plans

If you are new to my meal plan, I have shared these 7 day free, versatile healthy meal plans (you can check out my previous post) eating plan here) means a guide, with plenty of room for you to add more food, coffee, drinks, fruit, snacks, desserts, alcohol, etc. or swap recipes for Meals you like, you can search cooking recipe of course in Table of contents. Aim for about 1500 calories * per day.

There’s also an accurate, organized grocery list that will make grocery shopping easier and much less stressful. Help you save money and time. You’ll eat dinner less often, waste less food, and you’ll have everything you need to get you on the right track.

Finally, if you’re on Facebook, join Skinnytaste Facebook Community Where people share photos of recipes they’re making, you can join here. I love all of everyone’s shared ideas! If you want to get on email list, you can Sign up here So you never miss a meal plan!

Also, if you don’t have one Skinnytaste Meal PlannerNow would be a great time to have a hold for 2020! There was a print error last year, but now it’s perfect! You can put it here!


Breakfast and lunch from Monday through Friday are designed to serve 1 person while dinner and all meals on Saturday and Sunday are designed to serve a family of 4. While we truly believe there isn’t one size that fits all meal plans, we did our best to find something that appealed to many people. Everything is Weight Watchers friendly, I’ve included WW Blue SP updated for your convenience, feel free to swap out whatever recipe you want or just use it for inspiration!

The grocery list is comprehensive and includes everything you need to make all of your meals planned. I’ve even included brand recommendations on products I love and use regularly. Double-check your cabinet for the variety of spices you’ll notice I use often, so you probably already have plenty of them.

And last, but certainly not least, this meal plan is versatile and practical. Have much Juggling room for cocktails, healthy snacks, desserts and dinners. And if needed, you can move some things around so that it works according to your schedule. Please let me know if you are using these packages, this will help me decide if I should continue sharing them!

MONDAY (December 4)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Greek chickpea salad (6B 6G 6P)
D: Portobello Burger with Mozzarella & Pesto Mayonnaise (9B 9G 9P) with Fast cabbage slaw (2B 2G 2P)

Total: WW score 20B 20G 20P, calorie 830 *

Wednesday (April 13)
B: Avocado toast with sun eggs (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Black fish tacos with mango cabbage salad (4B 5G 4P) with Instant baked beans (0B 3G 0P)

Total: WW score 14B 20G 14P, calorie 895 *

Wednesday (April 14)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Greek chickpea salad (6B 6G 6P)
D: Spinach stuffed chicken breast with tomato and feta (6B 8G 6P) with Pilaf homemade rice (6B 6G 2P)

Total: WW Score 21B 23G 17P, Calories 1,007 *

THURSDAY (April 15)
B: Avocado toast with sun eggs (4B 6G 4P) and 1 cup strawberries (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Bell peppers stuffed with turkey (5B 5G 3P) with green salad ** (1B 1G 1P)
Total: WW Score 16B 18G 14P, Calories 882 *

FRIDAY (April 16)
B: Protein PB & J Smoothie Bowl (5B 5G 5P)
L: LEFT-lover Bell peppers stuffed with turkey (5B 5G 3P) with green salad (1B 1G 1P)
D: Honey garlic shrimp (2B 3G 2P) with Edamame Asian Fried Rice (4B 5G 1P)
Total: WW score 17B 19G 12P, calorie 965 *

SATURDAY (April 17)
B: Yogurt waffles (4B 4G 4P) with ½ cup mixed strawberries (0B 0G 0P) and 1 teaspoon of maple syrup (3B 3G 3P)
L: Navel Orange Salad with Butter (7B 7G 7P)

Total: WW score 14B 14G 14P, Calories 568 *

Sunday (April 18)
B: Omelet Tortilla Breakfast Packs (formula x 4) (4B 8G 4P)
L: Melted tuna tomatoes (recipe x 2) (4B 5G 3P) and 8 baby carrots (0B 0G 0P)
D: Turkish period bread (3B 5G 3P) with Garlic mashed potatoes (5B 5G 1P) and Grilled asparagus (0B 0G 0P)

Total: WW score 16B 23G 11P, Calories 1,064 *

* This is just a guide, women should aim for about 1500 calories per day. This is a useful calculator for making estimates
Your calorie needs. I left a lot of room for you to add more food like coffee, drinks, fruit,
snacks, desserts, wine, etc.
** Green salad consists of 7 ½ cup green mixed vegetables, 3 scallions, ¾ cup each: tomato, cucumber, carrot, green bean and ½ cup light vinegar oil. Save 1 meal for Friday lunches.

*Google Documentation



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