Health & Fitness

7 Day Healthy Meal Plan (March 15-21)

Posted March 12, 2021 by Gina

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

7 Day Healthy Meal Plan

“May you worry me less and be your blessing more and nothing but luck come through the door” – an Irish blessing I wish you all! (We all deserved it after the year we had). As promised, I’ve included some traditional dishes for St. Patrick’s Day, but here are a few more – some traditional and some not! The bell pepper and potato frittata, shepherd’s pie and a shamrock shake for dessert!

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 have shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals 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’ll 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 designed 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 Wiggle room for cocktails, healthy snacks, dessert and dinner. 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 (03/15)
B: Avocado toast with Sunny Side Egg (4B 6G 9P)
L: Taco Salad Meal Prep * (7B 7G 7P)
D: Baby noodle bowls with asparagus marinara sauce (9B 9G 9P) with green salad ** (1B 1G 1P)

Total: WW points 21B 23G 26P, calories 919 #

TUESDAY (March 16)
B: PB + J yogurt (6B 9G 6P)
L: Taco Salad Meal Preparation (7B 7G 7P)
D: Simple healthy turkey chorizo ​​(3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and pico de gallo salsa (0B 0G 0P) with instant pot frozen beans (0B 3G 0P)

Total: WW points 19B 25G 19P, calories 890 #

WEDNESDAY (March 17th)
B: Avocado toast with Sunny Side Egg (4B 6G 9P)
L: Taco Salad Meal Preparation (7B 7G 7P)
D: Crock Pot Corned Beef and Cabbage (8B 8G 6P) and Creamy Cauliflower Mash with Kale (2B 2G 2P) with Irish Whole Wheat Soda Bread Muffins (6B 6G 6P)

Total: WW points 27B 29G 30P, calories 1,096 #

THURSDAY (March 18th)
B: 2 hard-boiled eggs (0B 4G 0P) with 1 cup of grapes (0B 0G 0P)
L: Taco Salad Meal Preparation (7B 7G 7P)
D: Chicken barley soup (3B 5G 1P) with 2 ounces whole grain baguette (3B 3G 3P)
Total: WW points 13B 19G 11P, calories 953 #

FRIDAY (19.03.)
B: PB + J yogurt (6B 9G 6P)
L: Egg, tomato and spring onion sandwich (4B 6G 4P) and an apple (0B 0G 0P)
D: Salmon, beet and rocket salad with pistachios and pomegranates (recipe x 2) (8B 11G 8P)

Total: WW Points 18B 26G 18P, calories 1,002 #

SATURDAY (March 20th)
B: Asparagus pancetta potato hash (4B 6G 2P)
L: Zesty Lime Shrimp and Avocado Salad (2B 4G 2P)
D: ORDER!

Total: WW points 6B 10G 4P, calories 414 #

SUNDAY (3/21)
B: Baked oatmeal with blueberries and bananas (6B 6G 4P)
L: Irish nachos with sweet potatoes (10B 12G 5P)
D: General Tso’s Chicken (5B 7G 5P) with ¾ cup of brown rice (5B 5G 0P) and sesame orange broccoli (1B 1G 1P)

Total: WW points 27B 31G 15P, calories 907 #
* Make pico de gallo from Tuesday dinner and use 1 cup for taco salad meal prep.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

# 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.

7 Day Healthy Meal Plan (March 15-21)

* Google Doc

Print shopping list

Shopping List

To produce

1 medium apple (any variety) ½ pound of red seedless grapes2 medium bananas1 dry pint of fresh blueberries1 small pomegranate (or small container of seeds) 1 medium orange7 medium limes1 small (5 oz) PLUS 1 medium (6 oz) Hass avocados1 small jalapeno2 small chili peppers (mild or spicy) 1 medium red pepper1 small cucumber2 medium beets (or 8 ounce pre-cooked) 4 medium radishes2 medium parsnips2 medium garlic knots1 large shallots1 (2 inch) piece of fresh ginger ¾ pound broccoli florets1 large cauliflower (or 6 cups pre-chopped) 1½ pound asparagus1 medium sized Bundle of carrots1 small bundle of celery1 ¾ pound (4 medium) sweet potatoes1 pound of Yukon golden potatoes2 medium bundle of spring onions1 medium bundle of fresh coriander1 medium bundle of fresh Italian parsley1 (5 oz) bag / baby clam rocket1 (5 oz) bag / clamshell head of mixed green cabbage1 large head medium sized Pile of kale 7 medium and 1 large ripe tomato 1 small white onion 1 small red onion 2 medium yellow onions

Meat, poultry and fish

2 pounds of 93% lean ground turkey2 pounds of lean corned beef brisket1 ½ pound of boned chicken breast1 pound of boneless, skinless chicken breast1 pound of wild salmon1 pound of jumbo cooked prawns2 ounces of pancetta

Grains *

1 loaf of wholemeal bread1 (8 ounces) multigrain baguette1 small sandwich roll (can put sliced ​​bread in an egg sandwich underneath if you wish) 1 medium-sized pack of corn tortillas (you need 8) 1 small pack of fast-paced oats1 small pack of pearl barley (when buying) You will need 2/3 of the large container Cup) 1 small pack of white whole wheat flour 1 small pack of all-purpose unbleached flour 1 pack of baby noodle bowls 1 small pack of dry brown rice (or 3 cups pre-cooked)

Spices and spices

Extra virgin olive oilBacking sprayObive oil spray (or a misto oil mister) Kosher salt (I like diamond crystal) Pepper millWoches peppercornGarlic powderCuminCuminChili powderAncho chilli powderCayenneGround clovesBay leavesPaprikaSmoked paprikaMake your own wineOreganoLaniseed peppers with vonna Extract Reduced Sodium Soy Sauce * Sriracha SauceHoisinSesame OilSesame SeedsCrushed Red Pepper Flakes (optional, for sesame-orange-broccoli)

Dairy & Other Chilled Items

1 dozen large eggs1 small box of butter4 ounces goat cheese1 pint of skimmed milk1 pint of low fat buttermilk1 (8 ounce) bag of grated cheddar cheese1 small bag / block of low fat pepper Jack cheese1 small wedge of Pecorino Romano cheese1 (17.5 oz.) Tub of non-fat Greek yogurt

Potted and shaken

1 medium glass of mild salsa1 small glass of pickled jalapenos1 small can of sliced ​​black olives (optional, for Irish nachos) 1 small glass of capers1 small glass of reduced sugar grape jelly1 small glass of reduced fat (or normal) peanut butter1 glass of marinara (or ingredients to make your own 1 (8 ounce) can of tomato sauce2 (32 ounce) cartons of reduced sodium chicken broth1 (15 ounce) can of chickpeas

Frozen

1 packet of pearl onions

Other dry goods

Baking powderBaking powderCornstarch1 small bag of dry pinto beans (if you buy from the bulk container, you need 1 cup) 1 small pack of chopped walnuts or pecans (if you buy from the bulk you need ¼ cup) 1 small pack of peeled pistachios (if you buy from the bulk crate), you need ¼ Cup) 1 small pack of raisins (if you buy from the large container you will need 2/3 cup) 1 small pack of unsalted peanuts (if you buy from the large container you will need about 1 tablespoon)

* If you wish, you can buy gluten-free

Print shopping list

Posted March 12, 2021 by Gina

Related Articles