Skinnytaste Weekly Meal Plan: April 16-22

A free, flexible 7-day meal plan that includes breakfast, lunch and dinner plus a complete shopping list. All recipes include calorie counts and Weight Watchers Freestyle SmartPoints to help with meal planning and tracking.

Spring has arrived, and this week’s meal plan features several grilled recipes. If you don’t have an outdoor grill, a grill pan or your broiler will work perfectly. For easy, make-ahead lunches I added Grilled Chicken Shawarma, which is great to pack for grab-and-go days. If you prefer, you can add pita or rice—there’s room to customize.

If you’re new to these plans, I share free, flexible 7-day healthy meal plans designed as a practical guide. They offer plenty of wiggle room to add coffee, beverages, fruit, snacks, dessert, or a glass of wine. The target is roughly 1500 calories per day for women as a general guideline. Each plan contains Weight Watchers Freestyle SmartPoints and calorie counts for convenience.

This plan includes a clear, organized grocery list to make shopping faster and less stressful. With everything planned, you’ll save time and money, waste less food, and be less likely to dine out. The grocery list also notes pantry staples and product suggestions I use frequently—cross-check your pantry before shopping since many of these items are commonly on hand.

Join the Skinnytaste Facebook Community to see photos and ideas from people cooking these recipes and sharing tips. Engage with others and find inspiration for swaps and variations.

PS: To create your own custom plan, search recipes by course in the recipe index. Use this meal plan as a template and swap recipes to match your tastes and schedule.

THE DETAILS

Breakfast and lunch Monday through Friday are portioned for one person, while dinners and all meals on Saturday and Sunday are designed to serve a family of four. Several recipes yield leftovers suitable for a second night or for packing for lunch. While no single meal plan fits everyone, this guide aims to appeal to a wide range of tastes and lifestyles. Everything is Weight Watchers friendly—feel free to substitute recipes or use this plan as inspiration.

The shopping list is comprehensive and includes everything needed for the full week. It’s organized by category to streamline grocery store trips and minimize stress. The plan is intentionally flexible: there’s plenty of room for healthy snacks, cocktails, desserts, and eating out when needed. You can also move meals around to suit your schedule.

Please let me know if you find these plans helpful—your feedback helps decide whether to continue sharing weekly menus.

MONDAY (4/16)
B: 2 hard-boiled eggs (0) and 1 cup mixed berries (0)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and eight cucumber slices (0) plus 2 tablespoons extra yogurt sauce (1)
D: Spaghetti Squash Primavera (5) (double batch) with 1½ ounces fresh mozzarella (4)
Totals: Freestyle Points 12, Calories 997*

TUESDAY (4/17)
B: Greek Yogurt with Berries, Nuts and Honey (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and eight cucumber slices (0) plus 2 tablespoons extra yogurt sauce (1)
D: Turkey Taco Lettuce Wraps (5) with 2 tablespoons reduced-fat cheddar (1) and Mexican Cauliflower “Rice” (1)
Totals: Freestyle Points 16, Calories 921*

WEDNESDAY (4/18)
B: 1 banana (0) with 2 tablespoons peanut butter (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and eight cucumber slices (0) plus 2 tablespoons extra yogurt sauce (1)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3)
Totals: Freestyle Points 12, Calories 856*

THURSDAY (4/19)
B: Greek Yogurt with Berries, Nuts and Honey (6)
L: Grilled Chicken Shawarma (2) with ½ cup grape tomatoes (0) and eight cucumber slices (0) plus 2 tablespoons extra yogurt sauce (1)
D: Grilled Flank Steak with Black Beans, Corn and Tomatoes (4) with 2 ounces avocado (3)
Totals: Freestyle Points 16, Calories 903*

FRIDAY (4/20)
B: 1 banana (0) with 2 tablespoons peanut butter (6)
L: Leftover Grilled Flank Steak with Black Beans, Corn and Tomatoes (4)
D: Grilled Salmon Kebabs (0) with 2 cups chopped romaine (0), ½ ounce Parmesan (2) and Skinny Caesar Dressing (2)
Totals: Freestyle Points 14, Calories 965*

SATURDAY (4/21)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Chickpea Avocado Salad (3) (double batch)
D: Dinner out!
Totals: Freestyle Points 7, Calories 473*

SUNDAY (4/22)
B: Leftover Sausage, Cheese and Veggie Egg Bake (4)
L: Asparagus and Green Lentils with Poached Egg (2) and an orange (0)
D: Reuben Stuffed Pork Tenderloin (5) with String Beans with Garlic and Oil (2)
Totals: Freestyle Points 13, Calories 879*

*This plan is a guide. Women should aim for around 1500 calories per day as a general target. I’ve left room for extras like coffee, drinks, fruit, snacks, dessert, and an occasional glass of wine.

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