Skinnytaste Meal Plan (April 29-May 5)

posted April 27, 2019 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!


Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (4/29)
B: Berry Quinoa Breakfast Bowls (5) (Recipe x 2)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Three Cheese Zucchini Stuffed Lasagna Rolls (6) with a green salad (2)*
Totals: Freestyle™ SP 20, Calories 856**

TUESDAY (4/30)
B: Berry Quinoa Breakfast Bowls (5)
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with 8 baby carrots (0)
D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced fat cheese (1), 1 tablespoon light sour cream (1) and
Instant Pot Refried Beans (0)

Totals: Freestyle™ SP 13, Calories 869**

B: Berry Quinoa Breakfast Bowls (5)
L: LEFTOVER Three Cheese Zucchini Stuffed Lasagna Rolls (6) with 8 baby carrots (0)
D: Slow Cooker Pernil (6) with ½ cup brown rice (3) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 22, Calories 970**

B: Berry Quinoa Breakfast Bowls (5)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette***(3) (Recipe x 2)
D: Cuban Sandwich Quesadilla (5) (Recipe x 4) with 1 ounce avocado (1) and Quick and Delicioso Cuban Style Black
Beans (1)

Totals: Freestyle™ SP 15, Calories 829**

FRIDAY (5/3)
B: PB + J Smoothie (4)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette (3)
D: Naked Salmon Burgers with Sriracha Mayo (3) with grilled corn (0)
Totals: Freestyle™ SP 10, Calories 829**

B: Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)
L: Naked Salmon Burgers with Sriracha Mayo (3) with grilled corn (0)

Totals: Freestyle™ SP 6, Calories 521**

SUNDAY (5/5)
B: LEFTOVER Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0)
L: Mexican Shrimp Cobb Salad (3)
D: Skillet Chicken in Tomato-Chipotle Sauce with Avocado Crema (2) with ½ cup brown rice (3) and Skillet Mexican
Zucchini (4)

Totals: Freestyle™ SP 13, Calories 868**

*Freeze any leftover rolls you/your family won’t eat.
Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ½
cup light vinaigrette.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.

***Prep Wednesday night, if desired

*google calendar

*google doc

Shopping list:


  • 2 medium bananas
  • 1 large head Iceberg lettuce
  • ½ small head green cabbage
  • 1 large head Romaine lettuce
  • 1 (10-ounce) bag/clamshell baby spinach
  • 1 (10-ounce) bag/clamshell arugula
  • 1 medium bunch scallions
  • 4 medium ears corn
  • 11 medium oranges
  • 1 medium lemon
  • 6 medium limes
  • 1 pound fresh asparagus
  • 2 pounds zucchini
  • 1 small and 1 large English cucumber
  • 1 (1-pound) bag baby carrots
  • 2 medium heads garlic
  • 1 large red bell pepper
  • 1 small yellow bell pepper
  • 1 small green bell pepper
  • 1 medium bunch fresh cilantro
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh oregano (can sub ½ teaspoon dill in Cucumber Salad, if desired)
  • 2 medium (5-ounce) Hass avocados
  • 1 small jalapeno
  • 1 small shallot
  • 2 (1-pound) packages fresh strawberries
  • 1 dry pint fresh blueberries
  • 3 large vine-ripened tomatoes
  • 1 dry pint grape tomatoes
  • 1 small red onion
  • 2 small yellow onions

Meat, Poultry and Fish

  • 1 1/3 pounds 99% lean ground turkey
  • 3 pounds boneless lean pork shoulder blade roast
  • 4 ounces lean sliced deli ham
  • 1 pound cooked large shrimp
  • 2 pounds (4) boneless, skinless chicken breasts
  • 1 pound wild salmon fillet
  • 1 package center cut bacon


  • 1 box lasagna noodles
  • 1 small package dry quinoa
  • 1 small package dry brown rice (or 4 cups pre-cooked)
  • 1 package 6 or 8-inch whole wheat tortillas
  • 1 small package panko breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Cinnamon
  • Vanilla extract
  • Honey
  • Garlic powder
  • Cumin
  • Chili powder
  • Chipotle chili powder
  • Paprika
  • Oregano
  • Cayenne (optional for Refried Beans)
  • Apple cider vinegar
  • Red wine vinegar
  • Golden balsamic vinegar
  • Light balsamic vinaigrette (or make your own with ingredients in list)
  • Dijon mustard
  • Yellow mustard
  • NuNaturals Vanilla liquid stevia (or sweetener of your choice)
  • Light mayonnaise
  • Sriracha
  • Reduced sodium soy sauce*
  • Seasoning salt
  • Bay leaves

Dairy & Misc. Refrigerated Items

  • 1 (32-ounce) carton unsweetened vanilla almond milk
  • 1 package reduced fat sliced Swiss cheese (I like Sargento)
  • 1 (18-pack) large eggs
  • 1 (8-ounce) tub light sour cream
  • 1 small wedge fresh Parmesan cheese
  • 1 small package queso blanco or cotija
  • 2 ounces soft goat cheese
  • 1 small block feta cheese
  • 1 (8-ounce) bottle skim milk
  • 1 (8-ounce) bag reduced fat shredded Mexican blend cheese
  • 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
  • 1 (8-ounce) bag part-skim mozzarella cheese


  • 1 (10-ounce) package frozen chopped spinach
  • 1 small bag frozen corn kernels (or sub 1 medium fresh ear of corn)

Canned and Jarred

  • 1 small jar pitted kalamata olives
  • 1 jar marinara sauce (I like Dellalo Pomodoro)
  • 1 (15-ounce) can chickpeas
  • 1 (8-ounce) can tomato sauce
  • 1 small jar dill pickles
  • 1 small jar peanut butter
  • 1 small jar artichokes
  • 1 small jar pickled jalapenos (can sub 1 teaspoon fresh jalapeno in Skillet Zucchini, if desired)
  • 2 (15-ounce) cans black beans
  • 1 (15-ounce) can low sodium chicken broth
  • 1 small jar/can chipotle peppers in adobo

Misc. Dry Goods

  • 1 small package hemp seeds, pepitas or nuts (for Breakfast Bowls)
  • 1 small bag dried pinto beans

*You can sub gluten-free, if desired

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