A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (March 11-17)
One of my favorite Irish “blessings”- ‘May the road rise up to meet you. May the wind be always at your back. May the sun shine warm upon your face; the rains fall soft upon your fields and until we meet again, may God hold you in the palm of His hand.’ It’s hard to believe that it is already March! If you are getting ready for a St. Patrick’s Day party make sure you check out some of my favorite recipes- Corned Beef and Cabbage with Horseradish Cream, Low Fat Irish Soda Bread and this fun Shamrock Shake! Don’t forget a sweet Irish treat to end the night with these Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting. Remember to celebrate safely!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (3/11)
B: Banana Nut Protein Oats
L: Italian Sub Broccoli Salad (½ recipe)
D:Tofu Tacos with Potatoes and Jalapenos with Southwestern Black Bean Salad
Total Calories: 1,285*
TUESDAY (3/12)
B: Banana Nut Protein Oats
L: Italian Sub Broccoli Salad
D:Skillet Ground Turkey Taco Cauliflower Rice with LEFTOVER Southwestern Black Bean Salad
Total Calories: 1,097*
WEDNESDAY (3/13)
B: Greek Yogurt with Berries, Nuts and Honey
L: Italian Sub Broccoli Salad
D:Slow Cooker Chicken and Lentil Soup with Easy Garlic Knots (recipe x 2)
Total Calories: 1,060*
THURSDAY (3/14)
B: Mushroom-Spinach Scrambled Eggs with 1 thin slice whole grain toast
L: Kale and Butternut Squash Salad with Pears and Almonds
D: LEFTOVER Slow Cooker Chicken and Lentil Soup with Easy Garlic Knots
Total Calories: 1,205*
FRIDAY (3/15)
B: Mushroom-Spinach Scrambled Eggs with 1 thin slice whole grain toast
L: Kale and Butternut Squash Salad with Pears and Almonds
D: Shrimp Stir Fry
Total Calories: 1,075*
SATURDAY (3/16)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: White Bean Turkey Chili
D: DINNER OUT
Total Calories: 590*
SUNDAY (3/17)
B: Bell Pepper and Potato Frittata with 1 cup pineapple
L: LEFTOVER White Bean Turkey Chili
D: Crock Pot Corned Beef and Cabbage, Creamy Cauliflower Mash with Kale and Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,088*
*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.
Shopping list
Produce
- 2 medium (ripe) bananas
- 1 small pear
- 2 medium apples
- 1 large pineapple
- 1 (6-ounce) container fresh berries of your choice
- 3 medium limes
- 2 large heads garlic
- 1 (1-inch) piece fresh ginger
- 1 small shallot
- 2 large jalapenos PLUS
- 1 small green bell pepper
- 1 small PLUS 1 large red bell pepper
- 2 large cubanelle peppers
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- ½ pound broccoli florets
- ½ pound asparagus or snow peas
- 1 medium head cauliflower (or 4 cups riced) PLUS 1 large head
- 1 (8-ounce) container sliced mushrooms
- 1 small butternut squash (or 10 ounces pre-cut)
- 1 medium Russet potato
- 1 medium Yukon Gold potato
- 2 medium parsnips
- 2 small PLUS 2 medium carrots
- 1 small head green cabbage
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- 1 large bunch Lacinato kale
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small bunch scallions
- 1 large bunch fresh cilantro
- 1 medium bunch culantro (optional for sofrito)
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 dry pint grape or cherry tomatoes
- 1 small red onion
- 3 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 small package genoa salami (if buying from deli, you need 1 ½ ounces)
- 1 small package sliced deli ham (if buying from deli counter, you need 1 ½ ounces)
- 1 small package sliced deli turkey (if buying from deli counter, you need 1 ½ ounces)
- 4 pounds 93% lean ground turkey
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 1 ¼ pounds large peeled and deveined shrimp
- 2 pounds lean corned beef brisket
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Pure maple syrup
- Honey
- Red wine vinegar
- Oregano
- Reduced sodium soy sauce*
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- Garlic powder
- Turmeric
- Adobo seasoning
- Balsamic vinegar
- Dijon mustard
- Rice vinegar
- Sriracha sauce (optional, for Shrimp Stir Fry)
- Sesame seeds
- Cinnamon
- Nutmeg
- Crushed red pepper flakes
- Bay leaves
Grains*
- 1 small package quick oats
- 1 small package (6-inch) corn tortillas (you need 8)
- 1 medium package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small loaf sliced whole grain bread
- 1 small bag dry white or brown rice (or 2 cups pre-cooked)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 quart liquid egg whites
- 1 (14-ounce) package extra-firm tofu
- 1 (32-ounce) tub nonfat plain yogurt (I like Stonyfield)
- 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small box butter
- 1 pint low fat buttermilk
- 1 (8-ounce) container nonfat milk
- 1 small tub reduced fat sour cream
- 1 small chunk fresh mozzarella
- 1 small block or small bag sliced reduced fat provolone cheese
- 1 small wedge fresh Parmesan cheese
- 1 small package bleu cheese
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 (15.5-ounce) can black beans
- 4 (15.5-ounce) cannellini or navy beans
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (4.5-ounce) can diced green chiles
- 1 medium jar/tub salsa
- 1 small jar sliced pepperoncini
- 3 (32-ounce) cartons chicken broth
Frozen
- 1 small package pearl onions (you need 1 cup)
- 1 (10-ounce) bag corn kernels
Misc. Dry Goods
- Cornstarch
- Baking powder
- Baking soda
- 1 (11-ounce) carton Orgain’s liquid vanilla protein shake
- 1 pound dry green or brown lentils
- 1 small package raw sugar
- 1 small package brown sugar
- 1 medium package walnuts (if buying from bulk bin, you need about ¾ cup)
- 1 small package sliced almonds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package golden raisins (if buying from bulk bin, you need about cup)
*You can buy gluten free, if desired
