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 3-9)
March marks the official beginning of spring, with the Spring Equinox typically falling around March 20th. This is when the days start getting longer, the weather warms up, and nature begins to awaken (one of my favorite times of the year!). It’s a time when the earth shakes off its winter chill and brings fresh, vibrant produce to the table. As we move into the month start looking for fresh produce like asparagus and artichokes!
Just a reminder that I recently launched my brand-new (free) Skinnytaste community and I’m excited to invite you to join us! It’s a place for you to connect with other home cooks, share recipes, get sneak peak recipes, participate in challenges, and so much more to come! I can’t wait to meet all of you!
A Word About the New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. I will start updating the points but it would be a HUGE help if you are on my site and see the new points, to leave a comment on that recipe so I can quickly update it!
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!
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:
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!)
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 (3/3)
B: Spinach Feta Frittata* with 2 kiwi
L: Rosemary Chicken Salad with Avocado and Bacon*
D: White Bean Scampi with Linguine
Total Calories: 1,206**
TUESDAY (3/4)
B: Spinach Feta Frittata with 1 cup strawberries
L: Rosemary Chicken Salad with Avocado and Bacon
D: Smash Tacos with Mexican Cauliflower “Rice”
Total Calories: 1,107**
WEDNESDAY (3/5)
B: Spinach Feta Frittata with 2 kiwi
L: Roast Beef Sandwich with Arugula and Shaved Parmesan and 8 baby carrots
D: Chicken Tenders with Air Fryer Sweet Potato Fries (recipe x 2)
Total Calories: 1,039**
THURSDAY (3/6)
B: Spinach Feta Frittata with 1 cup strawberries
L: Roast Beef Sandwich with Arugula and Shaved Parmesan and 8 baby carrots
D: Beef Barley Soup with 2 Easy Garlic Knots
Total Calories: 1,077**
FRIDAY (3/7)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Beef Barley Soup
D: Air Fryer Salmon with Maple Soy Glaze with ¾ cup brown rice and Roasted Asparagus
Total Calories: 1,104**
SATURDAY (3/8)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ banana (sliced)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: DINNER OUT
Total Calories: 653**
SUNDAY (3/9)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and 1 cup mixed berries
L: Italian Sub Salad
D: Lemongrass Chicken Noodle Bowls
Total Calories: 1,162**
*Prep Sunday night, if desired.
**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.
*Google doc
Shopping list
Produce
- 4 medium kiwi
- 1 medium PLUS 2 large bananas
- 4 medium apples
- 1 (1-pound) package strawberries
- 1 (1-pound) package blueberries
- 2 (6-ounce) containers blackberries and/or raspberries
- 3 medium lemons
- 4 medium limes
- 2 small (5-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium jalapeno
- 2 mini (Persian) cucumbers (or 1 small English)
- 1 small bunch carrots
- 1 small bag baby carrots
- 1 small bunch celery
- 1 small bunch lemongrass (or lemongrass paste)
- 1 ½ pounds (4 medium) sweet potatoes
- 1 bunch (about 1 pound) asparagus
- 1 package bean sprouts (you need 2 cups)
- 1 large package riced cauliflower (you need 4 cups. Can buy frozen, if desired)
- 1 small bunch scallions
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh mint
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 large head Romaine lettuce
- 1 large head Iceberg lettuce
- 2 (10-ounce) container cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 large vine-ripened tomato
- 1 small container Pico de Gallo (or ingredients to make your own)
- 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 6 ounces sliced deli roast beef
- 6 ounces sliced deli turkey
- 2 ounces thin sliced genoa salami
- 2 ounces Capicola
- 1 package turkey pepperoni
- 2 pounds boneless, skinless chicken thighs
- 1 ¼ pounds (12) boneless, skinless chicken breast tenderloins
- 1 pound 93% lean ground turkey
- 1 ½ beef stew meat, such as chuck
- 1 ½ pounds (4) skinless wild salmon fillets
Condiments and Spices
- Extra virgin olive oil
- Avocado 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
- Ground cinnamon
- Vanilla extract
- Dijon mustard
- Red wine vinegar
- Light mayonnaise
- Italian seasoning
- Crushed red pepper flakes
- Taco seasoning (or ingredients to make your own)
- Cumin
- Smoked paprika
- Paprika
- Garlic powder
- Cayenne pepper
- Ketchup, BBQ sauce or your favorite dipping sauce (for Chicken Tenders)
- Bay leaves
- Reduced sodium soy sauce*
- Sriracha sauce
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small box unsalted butter
- 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 pint low fat buttermilk
- 1 package sliced reduced fat cheddar or American cheese
- 1 (8-ounce) bag shredded cheddar or Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella and provolone mix
- 1 small container feta cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small (5-ounce) baguette or French bread
- 1 small loaf sliced whole grain bread
- 1 small package corn tortillas (you need 8)
- 1 package seasoned breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 small package dry pearled barley
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package whole wheat linguine (I like Delallo)
- 1 package dry vermicelli noodles
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small jar pickled pepperoncini or banana peppers
- 1 small can/jar sliced black olives
- 2 (15-ounce) cans cannellini or navy beans
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Misc. Dry Goods
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 small package shelled roasted peanuts (if buying from bulk bin, you need ¼ cup)
- Baking powder
- Baking soda
- 1 small package granulated sugar
- 1 small bottle dry white wine
- Colored sprinkles (optional, for Breakfast Banana Split)
Non-Food Items
*You can buy gluten free, if desired
