7-Day Balanced Meal Plan for April 11–17

A complimentary, flexible 7-day weight-loss meal plan including breakfast, lunch and dinner options, plus a comprehensive shopping list. All recipes provide macronutrient information and include links to the WW recipe builder so you can view your personal points.

7 Day Healthy Meal Plan

With Easter and Passover coming up, here are a few dish ideas to inspire your holiday table: an Asparagus and Feta Tartlet with a phyllo crust to start, Scalloped Potato Gratin as a side, or an Apricot Rum Glazed Ham as the centerpiece. Wishing you a joyful holiday season with family and friends.

As grocery prices rise, meal planning becomes one of the most effective ways to keep a budget and still eat well. Planning ahead reduces waste, saves money and time, and makes shopping simpler. If you prefer budget-focused plans or want more flexibility, there are multiple Skinnytaste meal plan collections available, including budget-friendly options, dietary-specific plans and quick weekday dinner series.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. It’s a 52-week spiral-bound planner with weekly planning pages that can be torn out and placed on the fridge, a 12-week meal plan, 30 recipes (15 of them new), and tear-out grocery lists. Each week includes space for gratitude, affirmations and intentions to help you start your week with purpose.

Purchase options are listed in the original post.

A note about WW Personal Points:

I no longer publish WW points directly because Weight Watchers plans and point values change frequently. However, each recipe includes a link to the WW Personal Points recipe builder. Look for the orange button in the recipe card that takes you to the Weight Watchers site where, once logged in, you can view the points and add the recipe to your day (U.S. accounts only). All cookbook recipes in the cookbook index have been updated to include this feature.

About This Meal Plan

These free, flexible 7-day meal plans are intended to serve as a helpful guide with plenty of wiggle room. You can add additional portions, coffee, beverages, fruit, snacks, dessert or wine, or swap recipes to suit your tastes. Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals are sized for a family of four. Several recipes yield leftovers suitable for another meal or next-day lunches.

As a general guideline, many women aim for roughly 1,500 calories per day, but individual needs vary by age, weight, activity level and goals. Use a calorie calculator or consult a nutrition professional to determine what’s right for you. This plan leaves room to add extra snacks or beverages as needed.

The included grocery list organizes produce, proteins, grains, pantry items and refrigerated goods so shopping is quicker and less stressful. Planning in advance helps reduce takeout and food waste and keeps you on track with healthy habits.

If you use social media, you may enjoy the Skinnytaste Facebook community where people share photos and tips for recipes from the site. Subscribing to the email list is another way to receive meal plans and updates directly.

Meal Plan:

Breakfast and lunch Monday–Friday are designed to serve one; dinners and weekend meals are for four. The grocery list below covers all ingredients needed for the full plan and can be adjusted to match the number of servings you require.

MONDAY (4/11)
B: Cream Cheese–Filled Almond Flour Banana Muffins with 1 cup mixed berries
L: Protein Egg and Quinoa Salad Jars
D: Air Fryer Falafel with Tzatziki, Chopped Feta Salad and half a whole-wheat pita
Total Calories: 995 (guide)

TUESDAY (4/12)
B: Leftover muffins with 1 cup mixed berries
L: Leftover quinoa salad
D: Spice-Rubbed Grilled Salmon with Black Beans and Corn
Total Calories: 1,037 (guide)

WEDNESDAY (4/13)
B: Leftover muffins with 1 cup mixed berries
L: Antipasto Salad
D: Spinach-Stuffed Chicken Breast with Tomato and Feta over baby arugula with light balsamic vinaigrette
Total Calories: 919 (guide)

THURSDAY (4/14)
B: Savory Cottage Cheese Bowl
L: Salmon Avocado Salad (half recipe)
D: Sheet Pan Turkey Meatloaf and Broccoli with Instant Pot Mashed Potatoes
Total Calories: 1,027 (guide)

FRIDAY (4/15)
B: Savory Cottage Cheese Bowl
L: Leftover Salmon Avocado Salad
D: Blackened Shrimp and Grits with String Beans with Garlic and Oil
Total Calories: 917 (guide)

SATURDAY (4/16)
B: Banana Nut Pancakes with 1 tablespoon maple syrup
L: Antipasto Salad (recipe x 4)
D: Dinner out
Total Calories: 452 (guide)

SUNDAY (4/17)
B: Crustless Ham and Cheese Quiche
L: Classic Deviled Eggs and Spring Pea Soup with Fresh Herbs
D: Roasted Boneless Leg of Lamb with Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (recipe x 4) and Layered Potato Cups with Spring Herbs and Leeks
Total Calories: 1,075 (guide)

*Prepare muffins and the salad base Sunday night if you prefer. Freeze any excess to avoid waste. These calorie totals are provided as a rough guide; individual needs will vary.

* Google doc