Health & Fitness

7 Day Healthy Meal Plan (March 1-7)

Posted February 26, 2021 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 Day Healthy Meal Plan

So stick to the theme of meatless Mondays and Lent Fridays – here are some vegetarian and fish recipes to check out – and don’t forget to add the dessert! Some of my quick and easy favorites are Strawberries Romanoff and Maple Pecan Cheesecake Shooters. And I know the weather is still insane, but remember – spring will be here soon !!!!!

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide and leave plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You eat less, waste less food, and have everything you need on hand to keep up-to-date.

If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can register here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are a lot of Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are some things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should keep sharing them!

MONDAY (3/1)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chicken salad in the style of a dining car with white sauce * (8B 8G 8P)
D: Cheesy Eggplant Gnocchi Caprese (11B 11G 11P)

Total: WW points 23B 25G 23P, calories 1,010 **

TUESDAY (3/2)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken salad in the style of a dining car with white sauce (8B 8G 8P)
D: Turkey picadillo (5B 4G 5P) with quick cabbage salad (2B 2G 2P) and ¾ cup of brown rice (5B 5G 0P)

Total: WW points 25B 27G 20P, calories 1,085 **

WEDNESDAY (3/3)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chicken salad in the style of a dining car with white sauce (8B 8G 8P)
D: Sheet of Teriyaki Salmon and Vegetables Pan (Recipe x 2) (4B 7G 4P)

Total: WW points 16B 21G 16P, calories 900 **

THURSDAY (3/4)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken salad in the style of a dining car with white sauce (8B 8G 8P)
D: Fried potatoes, sausage and peppers in a pan (8B 8G 4P)

Total: WW points 21B 24G 17P, calories 920 **

FRIDAY (3/5)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and an orange (0B 0G 0P)
L: Turkey Club (7B 8G 7P) and an apple (0B 0G 0P)
D: Coriander and lime shrimp (1B 2G 1P) with Cuban-style black beans (1B 3G 1P) and ¾ cup of brown rice (5B 5G 0P)

Total: WW points 15B 23G 10P, calories 1,093 **

SATURDAY (3/6)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Buffalo and chickpea salad (3B 6G 3P)
D: ORDER!

Total: WW points 8B 11G 4P, calories 457 **

SUNDAY (3/7)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: BLT with avocado (recipe x 4) (9B 9G 9P)
D: Stew spaghetti puttanesca (8B 8G 8P) with a green salad # (1B 1G 1P)
Total: WW points 23B 23G 19P, calories 914 **

* Prepare for Sunday evening if desired.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

Shopping List

To produce

1 medium apple (any variety) 4 medium bananas1 (1 pound) container of fresh blueberries1 (6 ounce) container of fresh berries (your choice) 3 medium lemons2 medium limes1 medium orange2 small (5 ounces) Hass avocados2 medium heads of garlic1 (2 inches) Piece of fresh ginger1 small cucumber3 medium red peppers1 medium pack of mini sweet rainbow peppers (you need about 20) 1 (1 pound) eggplant1 pound broccoli florets1 ½ pound (about 3 large) russet or new potatoes2 large carrots1 small celery1 small bundle of spring onions1 small bundle of fresh Italian Parsley1 medium bunch of fresh coriander1 small bundle / container of fresh oregano1 small bundle / container of fresh basil1 (5 oz) sachet / clamshell mixed greens1 (5oz) sachet / clamshell baby spinach2 medium heads romaine lettuce½ small head kale (or 5 cups pre-shredded tomatoes1 dry pint grape tomatoes 1 small red onion 1 small PLUS 2 middle l yellow onions

Meat, poultry and fish

1 packet of bacon in the middle 3 ounces sliced ​​turkey breast (I like Boars Head) 1 pound Italian chicken sausage1½ pound peeled and deveined jumbo shrimp1 pound (4) wild salmon fillets1 ¼ pound 93% lean ground turkey1½ pound (4 large) boneless, skinless Chicken thighs

Grains *

1 loaf of sliced ​​whole wheat bread 1 pound bag of gnocchi (I like Delallo) 1 pound bag of spaghetti 1 small bag of dry brown rice (or 6 cups pre-cooked) 1 small packet of steel cut oats

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a misto oil mister) Kosher salt (I like diamond crystal) Pepper grinder (or fresh peppercorns) Light vinaigrette (or make your own using ingredients in the list) Crushed red pepper flakesFrank’s RedHot sauce (pure maple syrup, cinnamon, cinnamon) can put 8 teaspoons of honey in steel oats if desired) Red wine vinegarApple cider vinegarUnspiced rice vinegarReduced sodium soy sauce * Sesame oilRoasted sesame seedsOreganoCuminBay leavesRegular or light mayonnaiseGarlic powderRosemaryHoneyTurmericSweet peppers

Dairy & Other Chilled Items

½ dozen large eggs1 (17.5 oz) tub of non-fat Greek yogurt1 (8 oz) container of whole milk yogurt1 (6 to 8 oz) tub of small mozzarella cheese balls1 (8 oz) container of milk of your choice1 small box of blue cheese (optional, for Buffalo Chickpea Salad)

Potted and shaken

1 (15 oz) can of black beans2 (15 oz) cans of chickpeas1 small container of tahini1 small tin / glass of anchovy fillets1 small glass of capers1 small glass of pitted Kalamata olives1 small glass of green olives (can put ¼ cup capers in picadillo if desired) 1 (4-ounce ) Can or (4.5-ounce) tube of tomato paste1 (28-ounce) can of shredded San Marzano style tomatoes1 (8-ounce) can of tomato sauce1 (32-ounce) carton of unsalted chicken broth1 small glass of mild harissa (optional, for cart-style chicken salad)

Other dry goods

1 small pack of granulated sugar, 1 small pack of brown sugar, 1 small pack of chopped walnuts (if you buy from the large container, you need 2 tablespoons)

* If you wish, you can buy gluten-free

Print shopping list

Posted February 26, 2021 by Gina

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