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 18-24)
This week it is official! Spring is finally here! Who else is excited with me? I can’t wait for vibrant spring meals like Creamy Orzo with Asparagus and Peas or this Swiss Chard Frittata. I love the fresh colors!
If you need an early start on Easter recipes try these- Classic Deviled Eggs, Mini Quiche, Roasted Asparagus and this beautiful Carrot Ginger Soup.
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 (3/18)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Spicy Canned Salmon Rice Bowl
D:Pesto Pasta with Arugula, Asparagus, Peas and Pistachios
Total Calories: 1,008*
TUESDAY (3/19)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: LEFTOVER Pesto Pasta with Asparagus, Peas and Pistachios
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes
Total Calories: 1,032*
WEDNESDAY (3/20)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Avocado Quinoa Salad
D: Sheet Pan Turkey Meatloaf and Broccoli with Instant Pot Mashed Potatoes
Total Calories: 1,159*
THURSDAY (3/21)
B: High Protein Egg White Muffins with Turkey Bacon and a pear
L: Avocado Quinoa Salad
D:Air Fryer Chicken Bites over ¾ cup brown rice with Shaved Brussels Sprout Salad with Pears and Pomegranate**
Total Calories: 1,233*
FRIDAY (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER 2 cups Shaved Brussels Sprout Salad with Pears and Pomegranate with ¼ cup pistachios
D: Pineapple Shrimp Fried Rice
Total Calories: 1,143*
SATURDAY (3/23)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: LEFTOVER Air Fryer Chicken Bites with Broccoli Salad (½ recipe)
D: DINNER OUT
Total Calories: 670*
SUNDAY (3/24)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: Avocado Egg Salad on 1 slice whole grain bread with an orange
D: Za’atar Lamb Chops with Basic Quinoa and Chopped Feta Salad
Total Calories: 1,124*
*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.
**Make an extra 3 cups brown rice for dinner Friday. Set aside 2 cups salad, with dressing on the side, for lunch Friday.
*Google doc
Shopping list
Produce
- 4 medium pears (any variety)
- 1 large red pear
- 4 medium oranges
- 1 small PLUS 2 medium lemons
- 1 medium lime
- 1 dry pint blueberries
- 1 (6-ounce) container blackberries
- 1 (6-ounce) container raspberries
- 1 small pomegranate (or container fresh pomegranate seeds)
- 2 medium pineapples
- 1 small head garlic
- 1 medium shallot
- 2 medium jalapenos
- 2 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
- 1 medium orange or red bell pepper
- 1 package Persian (mini) cucumbers (you need about 7. Can sub 1 large English, if desired)
- 3 pounds broccoli florets
- ¾ pound Brussels sprouts (or 1 [12-ounce] bag pre-shredded)
- 2 pounds Russet potatoes
- 1 ½ pounds (4 medium) sweet potatoes
- ½ pound asparagus
- 2 medium bunches scallions
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch cilantro
- 1 (10-ounce) bag/clamshell baby arugula
- 1 large head Romaine lettuce
- 1 medium beefsteak or heirloom tomato
- 1 small red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 package uncured turkey bacon (I like Applegate)
- 1 package center-cut bacon (Can sub turkey bacon in Egg White Muffins, if desired)
- 4 pounds boneless, skinless chicken breasts
- 1 ¼ pounds 93% lean ground turkey
- 1 ¼ pounds large peeled and deveined shrimp
- 1 ¾ pounds (8) bone-in lamb loin chops
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)
- Garlic powder
- Adobo seasoning
- Light mayonnaise
- Sriracha sauce
- Furikake (can sub crumbled nori and sesame seeds, if desired)
- Crushed red pepper flakes (optional, for serving with Pesto Pasta)
- Ketchup
- Worcestershire sauce
- Italian dressing
- Italian seasoning
- Sazon (optional, for Air Fryer Chicken Bites)
- Dijon mustard
- Apple cider vinegar
- Red wine vinegar
- Soy sauce*
- Fish sauce
- Vanilla extract
- Maple syrup
- Za’atar
- Thyme
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 quart low fat buttermilk
- 1 small container light sour cream
- 1 small tub whipped butter (can sub unsalted plus extra salt in Mashed Potatoes, if desired)
- 1 small box unsalted butter
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small package goat cheese
- 1 small package feta cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small wedge fresh Parmesan cheese
Grains
- 1 small package dry brown rice (or 6 ¾ cup cooked)
- 1 small package dry quinoa
- 1 small loaf sliced whole grain bread
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package quick oats
- 1 (16-ounce) package whole wheat fusilli or other short pasta (I like Delallo)
Canned and Jarred
- 1 (5-ounce) can skinless wild pink or red salmon in water
- 1 (10-ounce) can enchilada sauce (or ingredients to make your own)
- 1 (14.5-ounce) can vegetable or chicken broth
Frozen
- 1 small package peas (can buy fresh, if desired)
Misc. Dry Goods
- 1 small package shelled pistachios (if buying from bulk bin, you need about ½ cup)
- 1 small package pepitas (if buying from bulk bin, you need ¼ cup)
- 1 small package slivered almonds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package shelled sunflower seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package dried unsweetened cranberries (if buying from bulk bin, you need ¼ cup)
- 1 small package granulated sugar
- Baking powder
- Baking soda
Non-Food Items
*You can buy gluten free, if desired
