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Skinnytaste Meal Plan Week of April 23-29

7-Day Flexible Meal Plan with Shopping List

A complimentary, flexible 7-day meal plan that includes breakfast, lunch and dinner, plus a complete shopping list. Each recipe includes calorie counts and Weight Watchers Freestyle SmartPoints for easy tracking.

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.

Happy Saturday — I hope you’re doing well! I ran my first 5K today and I’m thrilled, since I’ve never considered myself a runner. I’m also photographing the final lifestyle images for my upcoming cookbook, Skinnytaste One and Done, which is available for preorder and will be published in October.

If you’re new to these meal plans, I regularly share free 7-day flexible healthy meal menus that serve as guides with plenty of room for personalization. You can swap recipes, add snacks, coffee, dessert or a glass of wine, and tailor portions to suit your needs. Aim for roughly 1,500 calories per day as a baseline, adjusting up or down depending on your activity level and goals.

The meal plan includes an organized, precise grocery list to make shopping faster and less stressful. With a consolidated list you’ll save time, reduce food waste, and be better prepared to stick to your plan.

If you’d like community support, there’s an active community where people share photos and ideas from these recipes. If you prefer to build your own plan, you can browse recipes by course in the recipe index and mix and match to create a plan that works for you.

The Details

Breakfast and lunch Monday through Friday are portioned for one person; dinners and all meals on Saturday and Sunday are scaled to feed a family of four. Some dishes intentionally yield leftovers for a second meal or next-day lunches. While no single plan fits everyone perfectly, this menu is designed to appeal to a wide range of tastes and lifestyles. All recipes are Weight Watchers friendly and include updated Freestyle SmartPoints for convenience. Feel free to substitute recipes or adjust serving sizes as needed.

The grocery list is comprehensive and includes everything required to prepare all meals in the plan. Many pantry staples and condiments are used repeatedly, so check your cupboards before shopping to avoid buying duplicates. This plan is intentionally flexible and realistic — there’s plenty of room for snacks, cocktails, desserts, or eating out. You can also shuffle meals to match your schedule.

Weekly Meal Plan

MONDAY (4/23)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) with an arugula salad* (4)
Totals: Freestyle Points 18, Calories 929**

TUESDAY (4/24)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 oz avocado (1) and Creamy Cilantro Tomatillo Dressing (1)
Totals: Freestyle Points 13, Calories 843**

WEDNESDAY (4/25)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0)
L: Leftover Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0) with 1 oz avocado (1) and Creamy Cilantro Tomatillo Dressing (1)
D: Sheet Pan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 14, Calories 920**

THURSDAY (4/26)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0)
L: Leftover Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0) with 1 oz avocado (1) and Creamy Cilantro Tomatillo Dressing (1)
D: Grilled Steak with Tomatoes, Red Onion and Balsamic (4) and corn on the cob (0) with 2 tsp butter (3)
Totals: Freestyle Points 13, Calories 855**

FRIDAY (4/27)
B: 6 oz nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 tsp honey (1)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) topped with 3 oz leftover steak (3)
D: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Vinaigrette (4)
Totals: Freestyle Points 13, Calories 934**

SATURDAY (4/28)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) — double the batch to serve 4
L: Baked Potato Soup (5)
D: Dinner out! (choose freely)
Totals: Freestyle Points 12, Calories 460**

SUNDAY (4/29)
B: Easy Bagel (3) with 2 tbsp light cream cheese (3) and 1 cup mixed berries (0)
L: Tuna Deviled Eggs (2) with an apple (0)
D: Moroccan Meatballs (6) with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 14, Calories 1,008**

*Arugula salad includes 1½ cups arugula, ½ oz shaved Parmesan and 2 tbsp balsamic vinaigrette.

**These totals are a guide. Many women aim for about 1,500 calories per day, but individual needs vary. Use a trusted calorie calculator to estimate your personal needs and adjust portions or snacks accordingly. There’s room in this plan for coffee, additional beverages, fruit, snacks, dessert, or a glass of wine if desired.

Skinnytaste Meal Plan (April 23-April 29)

Shopping List

Produce

  • 4 large portabella mushroom caps
  • 3 oranges
  • 1 small jalapeño
  • 4 apples
  • 1 small and 4 medium ears of corn
  • 1 bunch or container fresh basil
  • 2 small bananas
  • 1 tomatillo
  • 2 small zucchini
  • 1 bunch fresh Italian parsley
  • 1 bunch fresh cilantro
  • 1 small and 1 medium heads cauliflower (or 1 small plus 4 cups riced cauliflower)
  • 2 large heads broccoli florets
  • 2 large heads garlic
  • 1 (2-inch) piece fresh ginger
  • ½ small head purple cabbage (about 4 cups shredded)
  • 1 small (4 oz) and 1 large (6 oz) Hass avocado
  • 1 bunch scallions
  • 1 small bag carrots
  • 1 small bag snow peas (you need about 1 cup)
  • 1 medium and 1 large red bell pepper
  • 2 medium yellow bell peppers
  • 1 dry pint cherry or grape tomatoes
  • 1 large clamshell baby arugula
  • 1 small bag or bunch baby spinach
  • 1 medium lime
  • 2 medium red onions
  • 2 small yellow onions
  • 2 (1‑lb) containers fresh strawberries
  • 1 (6‑oz) container fresh blueberries
  • 3 (6‑oz) containers mixed berries (your choice)
  • 1 small head butter lettuce
  • 1 small and 2 large heads Romaine lettuce
  • 1 medium lemon
  • 3 medium vine‑ripe tomatoes
  • 2 medium russet potatoes
  • 1 small container or bunch chives

Meat, Poultry and Fish

  • 1 small package center‑cut bacon
  • ½ lb peeled and deveined shrimp
  • 2½ lb trimmed, boneless pork shoulder or blade roast
  • 2 lb boneless, skinless chicken thighs (about 8 thighs)
  • 2 lb flank steak
  • 1 lb 93% lean ground beef
  • 1 lb skin‑on wild salmon

Grains

  • 1 small bag all‑purpose, whole wheat, or gluten‑free flour

Condiments & Spices

  • Extra virgin olive oil
  • Cooking spray or olive oil mister
  • Kosher salt (Diamond Crystal recommended)
  • Freshly ground black pepper
  • Canola oil
  • Cumin
  • Sazón (or make your own — see note)
  • Oregano
  • Bay leaves
  • Adobo seasoning (Goya recommended)
  • Garlic powder
  • Dried parsley
  • Onion powder
  • Basil
  • Thyme
  • Balsamic vinegar
  • Honey
  • Mirin
  • Soy sauce or gluten‑free tamari
  • Sesame oil
  • Sesame seeds
  • Ground ginger or fresh ginger
  • Cinnamon
  • Maple syrup
  • Light mayonnaise
  • Paprika and hot paprika
  • Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic and onion flakes
  • Light balsamic vinaigrette (or ingredients to make your own)
  • Red wine vinegar

Dairy & Refrigerated

  • 18 large eggs
  • 16 oz carton liquid egg whites
  • Wedge fresh Parmesan cheese
  • 17.5 oz nonfat plain Greek yogurt
  • Small carton almond milk
  • Small container white miso
  • 8 oz bag shredded part‑skim mozzarella
  • 15 oz container part‑skim ricotta
  • Small wedge bleu or gorgonzola cheese
  • 16 oz carton low‑fat buttermilk
  • Small container light cream cheese
  • 16 oz bag reduced‑fat shredded cheddar
  • 12 oz container 1% milk
  • 8 oz container light sour cream
  • Small box butter

Frozen

  • Small bag frozen strawberries
  • Small bag shelled edamame

Canned & Jarred

  • Small jar peanut or almond butter
  • Jar marinara sauce
  • 32 oz reduced‑sodium chicken broth
  • 7 oz can chipotle peppers in adobo
  • Small jar green olives
  • Two 6 oz cans albacore tuna packed in water
  • Two 14 oz cans no‑salt‑added diced tomatoes

Miscellaneous Dry Goods

  • Baking powder
  • Small bag or box granulated sugar (or use honey or maple syrup where noted)
  • Optional smoothie bowl toppings: chia seeds, flaxseeds, slivered almonds

Note: To make your own saźon blend, combine common spices from the list plus coriander and a pinch of annatto (achiote) or turmeric for color.