Free 7-Day Balanced Meal Plan for April 22-28

A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points where applicable.

Free 7 Day Healthy Meal Plan (April 22–28)

By request I’ve added a new category. Passover begins this Monday—wishing everyone who celebrates a happy holiday. Looking for menu ideas? Try Passover Matzo Pizza, Baked Salmon or Braised Brisket with Potatoes and Carrots.

About the Meal Plan

If this is your first time here, I publish free, flexible 7-day healthy meal plans as a guide. These plans are intentionally adjustable—there’s plenty of room to add more food, coffee, beverages, fruit, snacks, dessert or wine, and you can swap in your preferred recipes. Recipes are organized by course in the recipe index. Depending on your goals, aim for at least 1,500 calories per day; individual needs vary by age, weight and activity level.

This plan includes an organized grocery list to make shopping faster and less stressful. Meal planning saves time and money, reduces food waste and helps you stay on track during the week.

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Where to Buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

Meal Plan

Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers for an additional dinner or next-day lunch. The shopping list below includes everything you need to make the full plan.

MONDAY (4/22)
B: Loaded Egg Muffins with 1 cup blueberries
L: Spicy Tuna Poke Bowl
D: Cheesy Eggplant Gnocchi Caprese with Arugula Salad
Total Calories: 1,178*

TUESDAY (4/23)
B: Loaded Egg Muffins with 1 cup blueberries
L: Spicy Tuna Poke Bowl
D: Ground Turkey Tacos with 2 oz avocado and Instant Pot Refried Beans
Total Calories: 1,158*

WEDNESDAY (4/24)
B: Loaded Egg Muffins and a pear
L: Cranberry Chicken Salad on Apple Slices
D: Braised Brisket with Potatoes and Carrots with Kale and Brussels Sprouts Salad with Parmesan and Pecans
Total Calories: 1,157*

THURSDAY (4/25)
B: Loaded Egg Muffins and a pear
L: Cranberry Chicken Salad on Apple Slices
D: Leftover Braised Brisket with salad (reserve half the salad with dressing on the side for Thursday)
Total Calories: 1,157*

FRIDAY (4/26)
B: Avocado Toast with Lemon and Kale (½ recipe)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame and ¼ cup shelled pistachios
D: Pad Thai (double batch)
Total Calories: 1,144*

SATURDAY (4/27)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tbsp maple syrup
L: ¾ cup Avocado Egg Salad on 1 slice whole grain bread with 1 cup sliced cucumbers
D: Dinner out
Total Calories: 622*

SUNDAY (4/28)
B: Leftover Yogurt Sheet Pan Pancakes with 1 tbsp maple syrup
L: 1½ cups Italian Shrimp Salad and ¼ cup shelled pistachios
D: Chicken Saltimbocca with Pasta with Asparagus
Total Calories: 1,115*

*This plan is a guide. Women generally should aim for around 1,500 calories per day; individual needs vary. Use a calorie calculator to estimate your requirements. I’ve left room in each day for coffee, beverages, fruit, snacks and dessert.

Shopping list

Produce

• 2 medium pears
• 1 (1‑lb) container fresh blueberries
• 2 (6‑oz) containers mixed berries
• 3 lemons (two small, one medium)
• 1 medium lime
• 2 red apples
• 3–4 Hass avocados (varied sizes listed originally)
• 2 Persian or 1 small English cucumber
• 2 large English cucumbers
• 1 medium zucchini
• 1 small red bell pepper
• 1 (1‑lb) eggplant
• ½ lb Brussels sprouts or pre-shredded
• 1 lb thin asparagus
• 1 small bunch celery
• 1 small radish
• 3 large carrots
• 2 lb red potatoes (about 8 medium)
• 10 oz bean sprouts
• 1 large bunch scallions
• 2 medium heads garlic
• fresh chives, basil, sage and Italian parsley (small bunches)
• 1 (5‑oz) clamshell baby arugula
• 1 (5‑oz) clamshell baby kale
• 1 (5‑oz) clamshell baby spinach
• ½ small head iceberg lettuce
• 1 vine‑ripened tomato
• 1 small red onion, plus additional white and yellow onions as listed
• 1 container fresh pico de gallo or ingredients to make your own

Meat, Poultry & Fish

• 1 package center-cut bacon
• 1 small package sliced prosciutto
• ½ lb sushi-grade tuna
• 1 lb medium shrimp, peeled and deveined
• 1¼ lb cooked, peeled tail-off jumbo shrimp
• 1 lb 93% lean ground turkey
• 1½ lb boneless, skinless chicken breasts
• 1 rotisserie chicken
• 1 (about 5‑lb) beef brisket

Condiments & Spices

• Extra virgin olive oil
• Canola or avocado oil
• Cooking spray
• Olive oil mister or spray
• Kosher salt
• Pepper or pepper mill
• Reduced-sodium soy sauce
• Sesame oil
• Sriracha
• Mayonnaise (regular or light)
• Black sesame seeds
• Taco seasoning or ingredients to make your own
• Cumin, chili powder, cayenne (optional)
• Apple cider vinegar, Dijon mustard, pure maple syrup
• Fish sauce, rice vinegar, vanilla extract, red wine vinegar

Dairy & Refrigerated

• 2 dozen large eggs
• 1 (12‑oz) package firm tofu
• 1 (8‑oz) package mini mozzarella balls
• 1 (8‑oz) package shredded cheddar
• Small wedge fresh Parmesan
• 1 (16‑oz) container nonfat plain yogurt
• 1 (8‑oz) container milk of your choice
• 1 small box unsalted butter

Grains

• Whole grain sliced bread (small loaf)
• 6‑inch corn tortillas or crispy corn taco shells (need 8)
• Unbleached all-purpose flour
• White whole wheat flour
• 1 lb package gnocchi
• 1 lb spaghetti or preferred pasta
• Rice noodles or rice sticks
• Dry brown or white sushi rice (or 1 cup pre-cooked)

Canned & Jarred

• Tomato paste (4 oz or tube)
• 28‑oz can crushed tomatoes (San Marzano recommended)
• 8‑oz can tomato sauce
• 14‑oz can reduced-sodium chicken broth
• 32‑oz beef broth
• Jar or pack of mixed Italian pitted olives

Frozen

• Frozen chopped spinach
• Frozen shelled edamame

Dry Goods & Pantry

• Dry pinto beans
• Dried cranberries (small amount)
• Peanuts (small amount)
• Pecans or walnut halves (small package)
• 6‑oz package shelled pistachios
• Chia seeds (small amount)
• Granulated sugar, baking soda, baking powder
• Small bottle white wine

You can choose gluten-free alternatives where preferred.