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 4-10)
March- comes in like a lion and out like a lamb right? I am ready for the latter and some springlike weather! Did you know that artichokes and asaparagus are some of the first vegetables to ripen and be ready for spring? Some of my favorite recipes are these Italian Stuffed Artichokes and these Parmesan Asparagus Fries that just screams spring!
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 (3/4)
B: High-Protein Egg Bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 red onion rings
L: Cranberry Chicken Salad on Apple Slices
D: Roasted Sweet Potato Black Bean Bowls
Total Calories: 1,361*
TUESDAY (3/5)
B: High-Protein Egg Bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 red onion rings
L: Cranberry Chicken Salad on Apple Slices
D: Turkey Enchilada Stuffed Poblanos Rellenos with Quick Mexican Rice
Total Calories: 1,209*
WEDNESDAY (3/6)
B: Air Fryer Breakfast Banana Split
L: High-Protein Egg Bagel with 1 tablespoon mustard, 2 ounces deli turkey, 1 slice cheddar cheese and 1 leaf lettuce with an orange
D: Butternut Squash Lasagna with Kale and Brussels Sprout Salad**
Total Calories: 1,244*
THURSDAY (3/7)
B: High-Protein Enchilada Scrambled Eggs
L: High-Protein Egg Bagel with 1 tablespoon mustard, 2 ounces deli turkey, 1 slice cheddar cheese and 1 leaf lettuce with an orange
D: LEFTOVER Butternut Squash Lasagna with Kale and Brussels Sprout Salad
Total Calories: 1,228*
FRIDAY (3/8)
B: High-Protein Enchilada Scrambled Eggs
L: Chickpea Tuna Salad (½ recipe) over 2 cups mixed greens
D: Drunken Style Noodles with Shrimp
Total Calories: 1,052*
SATURDAY (3/9)
B: Breakfast Strata with Sausage and Mushrooms
L: Miami Avocado Crab Toast (recipe x 4)
D: DINNER OUT
Total Calories: 531*
SUNDAY (3/10)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: Chicken Pot Pie Soup with Bisquick Garlic Cheddar Biscuits
Total Calories: 1,057*
*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.
**Set aside ½ the salad (undressed) for dinner Thursday.
Shopping list
Produce
- 2 medium sweet apples
- 1 medium banana
- 2 small PLUS 5 medium limes
- 2 medium oranges
- 4 small (4-ounce) Hass avocados
- 2 medium heads garlic
- 3 medium jalapenos
- 4 large poblano chiles
- 1 small red bell pepper
- 4 small radishes
- 2 pounds (4 medium) sweet potatoes
- 2 medium Russet or Yukon Gold potatoes
- 1 large (at least 3 pounds) butternut squash
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 1 small bunch celery
- ½ pound broccoli florets
- ¾ pound sliced baby portobello mushrooms
- 3 large bunches scallions
- 1 small PLUS 1 large bunch cilantro
- 1 small bunch Italian parsley
- 1 medium bunch/container basil
- 1 (5-ounce) container mixed greens
- 1 (5-ounce) container baby kale
- 1 small bunch Lacinato kale
- 2 medium plum tomatoes
- 2 medium vine-ripened tomatoes
- 1 medium PLUS 1 small red onions
- 1 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken (or sub a [12-ounce] raw boneless, skinless chicken breast)
- 1 ¼ pound boneless, skinless chicken breast (or 1 pound pre-cooked)
- ¾ pound 93% lean ground turkey
- 1 pound Italian chicken sausage (I like Al Fresco)
- ¾ pound turkey or chicken breakfast sausage
- ½ pound cooked lump crab meat
- 1 pound large peeled and deveined shrimp
- 1 pound sushi-grade salmon or sashimi
- 1 (4-ounce) package sliced smoked salmon (lox)
- ¼ pound sliced deli turkey (I like Boar’s Head)
Grains
- 1 (8-ounce) wheat ciabatta or sourdough loaf
- 1 small loaf sliced whole grain bread
- 1 package (6-inch) gluten free or whole wheat tortillas (I like Siete Cassava flour)
- 1 small package unbleached all-purpose flour
- 1 (8-ounce) package thick rice noodles
- 1 medium package dry brown rice (or 6 cups pre-cooked)
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)
- Everything Bagel Seasoning (or other bagel toppings)
- Mayonnaise
- Chili powder
- Mexican hot chili powder
- Chipotle chili powder
- Cumin
- Coriander
- Garlic powder
- Oregano
- Bay leaves
- Smoked paprika
- Paprika
- Cayenne pepper
- Pure maple syrup
- Cinnamon
- Dijon mustard
- Yellow mustard (can sub Dijon mustard on Egg Bagel sandwich, if desired)
- Apple cider vinegar
- Adobo seasoning
- Red wine vinegar
- Oyster sauce*
- Fish sauce
- Soy sauce*
- Sriracha sauce
- Toasted sesame oil
- Black and white sesame seeds
- Thyme
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 small container whipped cream cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small box butter
- 1 (half-gallon) container skim milk
- 1 medium wedge Parmesan cheese
- 1 (8-ounce) block reduced fat sharp cheddar (I like Cabot 50% reduced)
- 1 (8-ounce) block cheddar cheese
- 1 (8-ounce) bag reduced fat shredded sharp cheddar cheese
- 1 (8-ounce) bag shredded Colby-Jack cheese blend (can sub ½ cup cheddar in Stuffed Poblanos, if desired)
- 1 (16-ounce) bag part-skim shredded mozzarella cheese
Canned and Jarred
- 1 small can/jar chipotle peppers in adobo sauce
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (28-ounce) can crushed tomatoes (I love Tuttorroso)
- 1 (29-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (6-ounce) can wild albacore tuna in water (I like American Tuna)
- 1 small jar capers
Frozen
- 1 (10-ounce) package classic mixed vegetables (peas, carrots, green beans, corn)
Misc. Dry Goods
- Baking powder
- 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
- 1 medium package pecan halves (if buying from bulk bin, you need about ¾ cup)
- 1 small package dark brown sugar
- 1 small package granulated sugar
- 1 box Heart Smart Bisquick
- 1 package chicken bouillon cubes
- Colored sprinkles (optional, for Breakfast Banana Split)
*You can buy gluten free, if desired