Free 7-Day Balanced Meal Plan April 13-19

A complimentary, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes nutrition information such as macros and Weight Watchers points to help you track progress and make healthier choices.

Free 7-Day Healthy Meal Plan (April 13–19)

Spring brings warmer weather and longer days, and family schedules often fill up with sports, rehearsals, and school activities. With busy evenings, having a few reliable slow cooker or make-ahead dinners—like Slow Cooker Chili, Pulled Pork, or Chicken Enchiladas—can be a real lifesaver. Prepare meals earlier in the day and dinner will be ready when practice ends.

If you’re new to these meal plans, this is one in a weekly series of free, flexible 7-day plans designed as a practical guide. There’s plenty of room to add more food, drinks, fruit, snacks, dessert, or wine, and you can swap dishes for alternatives you prefer. Depending on your goals, aim for at least 1,500 calories per day as a general baseline; individual needs vary by age, activity level, and weight. This plan also includes a detailed grocery list to simplify shopping, reduce waste, save money, and keep you organized for the week.

Join the Skinnytaste Facebook community to share photos and ideas, or subscribe by email to never miss a meal plan. The weekly planner and printable resources make it simple to follow this 7-day healthy eating plan.

Where to Buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

Meal Plan Overview

This plan lists breakfasts and lunches for Monday through Friday sized for one person, while dinners and all weekend meals are sized for a family of four. Many recipes yield leftovers that can be used for a second dinner or lunch the next day. The grocery list below is organized and comprehensive so you have everything needed for the week.

MONDAY (4/13)
B: Chorizo Egg Bites with 1 cup pineapple
L: Spicy Canned Salmon Rice Bowl
D: Pesto Pasta with Asparagus, Peas, and Pistachios

Total Calories: 1,131*

TUESDAY (4/14)
B: Chorizo Egg Bites with 1 cup pineapple
L: LEFTOVER Pesto Pasta
D: Best Chicken Enchiladas with 1 oz avocado and Black Beans and Rice

Total Calories: 1,190*

WEDNESDAY (4/15)
B: Chorizo Egg Bites with an orange
L: LEFTOVER Chicken Enchiladas with 1 oz avocado and Black Beans and Rice
D: One-Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 1,114*

THURSDAY (4/16)
B: Chorizo Egg Bites with an orange
L: LEFTOVER Chicken Enchiladas with 1 oz avocado and Black Beans and Rice
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice**

Total Calories: 1,279*

FRIDAY (4/17)
B: Berry Cottage Cheese Breakfast Bowl
L: Spicy Canned Salmon Rice Bowl
D: Drunken Noodles with Shrimp

Total Calories: 1,108*

SATURDAY (4/18)
B: Green Smoothie Bowl (recipe scaled for four)
L: Loaded Nachos with Turkey, Beans and Cheese
D: Dinner out

Total Calories: 790*

SUNDAY (4/19)
B: Crustless Ham & Cheese Quiche with 1 cup strawberries
L: ¼ of White Bean Salad
D: The Best Turkey Meatloaf with Instant Pot Mashed Potatoes and Asparagus with Dijon Vinaigrette

Total Calories: 1,165*

*This plan is a guide. Women may aim for around 1,500 calories per day depending on individual needs. For a personalized estimate, use a reliable calorie calculator. The meal plan leaves room to add coffee, beverages, fruit, snacks, dessert, or wine as desired.
**Make an extra cup of rice for Friday’s lunch.

Printable Shopping List

Produce

• 1 small pineapple
• 2 medium mangoes
• 2 medium oranges
• 4 medium bananas
• 1 (1‑lb) PLUS 1 (2‑lb) packages strawberries
• 2 (6‑oz) packages fresh berries (your choice)
• 2 medium limes
• 1 small PLUS 2 medium lemons
• 1 large Hass avocado (about 7 oz)
• 1 small PLUS 1 medium English cucumber
• 1½ lbs asparagus
• 2 medium PLUS 1 large red bell pepper
• 2 large cubanelle peppers
• 1 medium jalapeño (optional, for Loaded Nachos)
• 2 large heads garlic
• 1 (1‑inch) piece fresh ginger
• 3 large heads broccoli florets
• 3½ lbs Russet potatoes
• 2 large bunches scallions
• 1 medium PLUS 1 large bunch fresh cilantro
• 1 medium bunch fresh culantro (optional for sofrito)
• 1 small bunch fresh Italian parsley
• 1 large bunch/container fresh basil
• 1 (5‑oz) bag baby spinach
• 1 (5‑oz) bag baby arugula
• 1 (1‑lb) container Campari tomatoes
• 1 container fresh pico de gallo (or ingredients to make your own)
• 1 small red onion
• 1 small PLUS 3 medium yellow onions

Meat, Poultry & Fish

• 9 oz thick-cut deli ham
• 1 lb Italian chicken sausage
• 1 rotisserie chicken (or 1 lb raw chicken breast, cooked)
• 1⅓ lb 93% lean ground turkey
• ½ lb 99% lean ground turkey breast
• 1 lb 93% lean ground beef
• 1 lb peeled and deveined large shrimp

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Kosher salt
• Fresh ground black pepper
• Honey
• Nutmeg
• Light mayonnaise
• Sriracha
• Cumin
• Garlic powder
• Crushed red pepper flakes (optional)
• Oregano
• Rosemary
• Chipotle chili powder
• Reduced-sodium soy sauce
• Sesame oil
• Toasted sesame seeds
• Oyster sauce
• Fish sauce
• Ketchup
• Worcestershire sauce
• Marjoram
• Dijon mustard
• Red wine vinegar
• Furikake (or sesame seeds ± crumbled nori)
• Sazon with annatto (or ingredients to make your own)

Dairy & Refrigerated

• 1 (12‑oz) package soy chorizo (or turkey/chicken chorizo)
• 2 dozen large eggs
• 1 pint low-fat (1%) buttermilk
• 1 (8‑oz) container half-and-half
• 1 quart 2% milk
• 1 (16‑oz) container low-fat cottage cheese
• 1 (16‑oz) container plain yogurt (Greek or regular)
• 1 small container light sour cream
• 1 small tub whipped butter
• 1 (8‑oz) bag shredded Mexican cheese blend
• 1 (8‑oz) bag reduced-fat shredded Mexican cheese blend
• 1 small block Swiss, cheddar, gouda, or preferred cheese
• 1 small wedge Parmesan

Grains

• 1 small package dry brown rice (or 4½ cups pre-cooked)
• 1 small package dry long grain white rice
• 1 (8‑oz) package thick rice noodles
• 1 package (7‑inch) whole wheat low-carb tortillas
• 1 small package baked tortilla chips (or corn tortillas to make your own)
• 1 package whole wheat fusilli or other short pasta
• 1 package seasoned whole wheat breadcrumbs

Canned & Jarred

• 1 small jar pickled jalapeños
• 1 small jar pitted Manzanilla olives
• 2 (5‑oz) cans skinless wild pink or red salmon
• 1 jar fat-free spicy black bean dip
• 1 (15‑oz) can black beans
• 1 (29‑oz) can cannellini beans
• 1 small can chipotle peppers in adobo
• 2 (8‑oz) cans tomato sauce
• 1 (14‑oz) can reduced-sodium chicken broth

Frozen

• 1 small package peas (fresh is fine)
• 1 large package mango chunks

Misc. Dry Goods

• Roasted shelled pistachios (about 3 tablespoons if from a bulk bin)
• Slivered almonds (about 2 tablespoons if from a bulk bin)
• Unsweetened coconut flakes
• Vegetable or chicken bouillon cubes
• Dark brown sugar
• Cornstarch

You can purchase gluten-free alternatives where indicated if needed.

This meal plan and shopping list are intended to simplify weekly meal prep, improve grocery budgeting, and support healthy eating habits. Adjust portion sizes and snacks to meet your personal calorie and nutrition goals, and use the included recipes for cooking instructions and nutrition details.