Good Kitchen Blog: Skinnytaste Meal Plan (April 9-April 15)

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.

Hope everyone has a great weekend! Enjoy the new meal plan for the week!

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

THE DETAILS:

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 (4/9)
B: 2 hard boiled eggs (0) and a pink grapefruit (0)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0), ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: Carrot Ginger Soup (3) with Quinoa and Spinach Patties* (5)
Totals: Freestyle Points 12 , Calories 862*

TUESDAY (4/10)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0), ½ cup sliced strawberries (0) and 2 tablespoons sliced almonds (2)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0), ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: Grilled Shrimp Tostadas (4) with Quick Mexican Brown Rice (5)
Totals: Totals: Freestyle Points 19, Calories 998*

WEDNESDAY (4/11)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0), ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: General Tso’s Chicken (5) with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 13, Calories 882*

THURSDAY (4/12)
B: 2 hard boiled eggs (0) and an orange (0)
L: Easy Shredded Harissa Chicken (2) with 1 cup cubed cucumbers (0), ½ a whole wheat pita (2) and Skinny Tzatziki (0)
D: Orecchiette Pasta with Chicken Sausage and Broccoli (8) with an arugula salad** (4
Totals: Freestyle Points 16, Calories 870*

FRIDAY (4/13)
B: 1 banana (0) with 2 tablespoons peanut butter (6)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (3) and an apple (0)
D: Grilled Garlic Dijon Herb Salmon (1) with Houston’s Couscous (7)
Totals: Freestyle Points 17, Calories 1,056*

SATURDAY (4/14)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and ½ a grapefruit (0)
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli (8)
D: DINNER OUT!
Totals: Freestyle Points 14, Calories 537*

SUNDAY (4/15)
B: Gluten-Free Lightened Up Banana Bread (4) with 1 cup chopped strawberries (0)
L: BBQ Chicken Salad (2) (recipe x 2) and an apple (0)
D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle Points 16, Calories 873*

*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.

**Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette

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