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Skinnytaste Weekly Meal Plan: March 26-April 1

Free 7-Day Flexible Meal Plan with Shopping List (Calories & Weight Watchers Points)

This free, flexible 7-day meal plan includes breakfast, lunch and dinner ideas plus a complete shopping list. Every recipe lists estimated calories and Weight Watchers Freestyle SmartPoints to help you stay on track. The plan is designed to be adaptable—swap recipes, add snacks or beverages, and make it fit your lifestyle.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

This week’s menu features a few seasonal dishes for Easter and Passover, and I’ll be sharing a Hot Cross Buns recipe made with an easy bagel dough tomorrow. If you’re new here, these weekly plans are intended as a helpful guide—plenty of wiggle room is built in so you can add coffee, snacks, fruit, dessert or an evening glass of wine. A general target for many women is around 1500 calories per day, though you should adjust based on your needs.

THE DETAILS:

Breakfasts and lunches from Monday through Friday are sized to serve one person; dinners and all weekend meals are sized for a family of four. Several recipes yield leftovers that can serve as a second dinner or lunch the following day. Everything here is Weight Watchers friendly and includes updated Freestyle SmartPoints. Feel free to substitute any recipe for something you prefer or use this plan simply as inspiration.

The grocery list below is organized and comprehensive, covering everything needed to prepare the recipes on the plan. It includes produce, proteins, grains, dairy and pantry essentials. Before shopping, check your pantry and refrigerator—many common condiments and spices are used repeatedly, so you may already have several items on hand.

This meal plan is intentionally realistic and flexible. There’s plenty of room for treats, healthy snacks, cocktails and dining out. You can also rearrange meals to suit your schedule. If you use these plans, please let me know—it helps decide whether to continue sharing them each week.

Weekly Menu

MONDAY (3/26)
B: Low Fat Peanut Butter Banana Muffins (5) and a pear (0)
L: Egg, Tomato and Scallion Sandwich (4) and an apple (0)
D: Baby Pasta Shells with Asparagus and Marinara
Totals: Freestyle Points 18, Calories 847*

TUESDAY (3/27)
B: Low Fat Peanut Butter Banana Muffins (5) and a cup of strawberries (0)
L: Egg, Tomato and Scallion Sandwich (4) and an apple (0)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6) with Roasted Cauliflower “Rice” with Garlic and Lemon (x2) (2)
Totals: Freestyle Points 17, Calories 945*

WEDNESDAY (3/28)
B: Low Fat Peanut Butter Banana Muffins (5) and a cup of strawberries (0)
L: Turkey sandwich** (7) and an apple (0)
D: Greek Turkey Meatballs (5) with ½ cup brown rice (3), Skinny Tzatziki (0) and ½ cup grape tomatoes (0)
Totals: Freestyle Points 20, Calories 972*

THURSDAY (3/29)
B: Low Fat Peanut Butter Banana Muffins (5) and a pear (0)
L: Turkey sandwich** (7) and an apple (0)
D: Chicken Rollatini with Spinach alla Parmigiana (5) with a green salad (1)***
Totals: Freestyle Points 17, Calories 899*

FRIDAY (3/30)
B: ½ cup quick oats (4) with 2 tablespoons 1% milk (1), pinch of salt (0) and ½ cup blueberries (0)
L: Tuna Deviled Eggs (½ recipe) (2) with 8 carrot sticks (0) and Skinny Tzatziki (0)
D: Skillet Cajun Spiced Flounder (0) over ¾ cup brown rice (5) with Roasted Parmesan Green Beans (1)
Totals: Freestyle Points 13, Calories 946*

SATURDAY (3/31)
B: Mushroom Shallot Frittata (2) with a sliced banana (0) and ½ cup blueberries (0)
L: Lunch out!
D: Braised Brisket with Potatoes and Carrots (9)
Totals: Freestyle Points 11, Calories 572*

SUNDAY (4/1)
B: Hot Cross Buns (7) — recipe coming Sunday
L: Asparagus-Pancetta Potato Hash (4)
D: Roasted Boneless Leg of Lamb (6) with Instant Pot Mashed Potatoes (4) and Homemade Spinach Manicotti (7)
Totals: Freestyle Points 28, Calories 1,079*

*This is a general guide—many women aim for around 1500 calories per day. Use a calorie calculator to estimate your personal needs and adjust portions and snacks accordingly. There’s room to add coffee, beverages, fruit, snacks, dessert or an evening drink.

**Turkey sandwich includes a 100-calorie roll or slice of bread, 2 ounces of turkey, 2 teaspoons mustard, 1 leaf of lettuce, 1 slice red onion and 2 ounces of avocado.

***Green salad: 5 cups Romaine, 2 scallions, ½ cup each of carrots, tomatoes and cucumber, and ½ cup light Italian dressing.

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Shopping List

Produce

  • 1 large head Romaine lettuce
  • 1 (8-ounce) container white mushrooms
  • 2 pears
  • 4 apples
  • 7 medium bananas (3 very ripe)
  • 1 (1-pound) container fresh strawberries
  • 2 medium heads cauliflower (or two 1-pound bags riced cauliflower)
  • ¾ pound green beans
  • 1½ pounds thin asparagus
  • 1 pint and one 6-ounce container fresh blueberries
  • 2 pounds Russet potatoes
  • 2 pounds red potatoes
  • 1 pound Yukon Gold potatoes
  • 1 medium zucchini
  • 1 small bunch fresh rosemary
  • 5 large carrots
  • 1 large and 4 medium shallots
  • 1 small bunch scallions
  • 1 large cucumber
  • 1 small bunch fresh chives
  • 1 bunch fresh Italian parsley
  • 1 small bunch fresh mint
  • 3 medium lemons
  • 4 large white onions
  • 1 small green bell pepper
  • 2 large heads garlic
  • 2 small red onions
  • 4 large vine-ripened tomatoes
  • 1 pint grape tomatoes
  • 1 small yellow onion
  • 1 small bunch fresh dill (or 1 teaspoon dried for Tzatziki)
  • 1 small bunch fresh oregano (or 2 teaspoons dried for meatballs)
  • 1 small (4-ounce) avocado

Meat, Poultry & Fish

  • 1 pound peeled and deveined jumbo shrimp, tail-off
  • 4 ounces sliced deli turkey
  • 1¼ pounds 93% lean ground turkey
  • 1½ pounds (about 8) thin chicken cutlets
  • 4 (6-ounce) flounder fillets (or another white fish such as tilapia)
  • 1 large beef brisket (about 5 pounds)
  • 1 small container diced pancetta (need about 2 ounces)
  • 1 boneless trimmed leg of lamb (about 3½–4 pounds)

Grains

  • All-purpose flour (2-pound bag recommended)
  • White whole wheat flour (2-pound bag) — can substitute 1 cup all-purpose if needed
  • 100-calorie sandwich rolls or thin sandwich flats (or thin-sliced whole wheat bread)
  • Baby pasta shells
  • Corn tortillas
  • Dry brown rice
  • Whole wheat seasoned breadcrumbs
  • Sliced whole wheat bread
  • Quick oats

Condiments & Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil mister or spray
  • Kosher salt
  • Black pepper
  • Vanilla extract
  • Light mayonnaise
  • Red pepper flakes
  • Dijon mustard
  • Yellow mustard (optional)
  • Light Italian or Caesar dressing
  • Red wine vinegar
  • Dried thyme
  • Cajun seasoning
  • Garlic powder
  • Cinnamon

Dairy & Refrigerated

  • Pecorino Romano cheese (small wedge)
  • Parmesan cheese (large wedge)
  • Butter
  • Shredded part-skim mozzarella (two 8-ounce bags)
  • Large eggs (18-pack)
  • Liquid egg whites (pint)
  • Plain nonfat Greek yogurt (6-ounce and 17.5-ounce containers)
  • Light sour cream (8-ounce)
  • 1% buttermilk (pint)
  • 1% milk (pint)
  • Part-skim ricotta cheese (32-ounce)

Frozen

  • Two 10-ounce packages frozen chopped spinach

Canned & Jarred

  • Two jars marinara sauce
  • Small jar unsweetened applesauce
  • Peanut butter (natural or light)
  • Tomato paste (8-ounce can or 4.5-ounce tube)
  • Anchovy fillets (small jar)
  • Albacore tuna in water (6-ounce can)
  • Beef broth (16-ounce box)

Miscellaneous Dry Goods

  • Baking soda
  • Light brown sugar
  • Raw sugar
  • Raisins (you need about 3 tablespoons)
  • Powdered sugar

Notes: You can substitute gluten-free ingredients where needed. To make your own marinara, buy two 28-ounce cans crushed tomatoes, plus bay leaves, dried oregano and fresh basil.