Health & Fitness

7-Day Healthy Meal Plan (March 22-28)

Posted March 19, 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

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 will 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 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 strongly 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 (3/22)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chickpea egg salad (½ recipe) (2B 13G 2P)
D: Hearts of Palm Peanut Noodle Peanut Stir Fry (Recipe x 4) (7B 9G 7P)
Total: WW points 14B 30G 14P, calories 1,039 *

TUESDAY (3/23)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chickpea Egg Salad (2B 13G 2P)
D: Turkey Enchilada Stuffed Poblano Rellenos (6B 6G 6P) with Arroz Congri (4B 6G 4P)
Total: WW points 17B 33G 17P, calories 1,001 *

WEDNESDAY (3/24)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice of wholemeal toast (3B 3G 3P) and ½ pink grapefruit (0B 0G 0P)
L: Tuna salad and endive wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Turmeric Braised Chicken with Golden Beets and Leek (9B 9G 9P)

Total: WW points 13B 18G 13P, calories 1,076 *

THURSDAY (25.03.)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Tuna salad endive wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Minced turkey with potatoes and spring peas (5B 6G 3P) with ¾ cup of brown rice ** (5B 5G 0P)

Total: WW points 16B 21G 9P, calories 877 *

FRIDAY (March 26th)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice of wholemeal toast (3B 3G 3P) and ½ pink grapefruit (0B 0G 0P)
L: LEFTOVER ground turkey with potatoes and spring peas (5B 6G 3P) with ¾ cup of brown rice (5B 5G 0P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Total: WW points 20B 25G 13P, calories 950 *

SATURDAY (27.03.)
B: Bell pepper and potato frittata (1B 5G 0P) with an orange (0B 0G 0P)
L: 2 air fryer lobster jalapeno empanadas (10B 10G 10P) and 8 carrot sticks (0B 0G 0P)
D: ORDER!

Total: WW points 11B 15G 10P, calories 561 *

SUNDAY (March 28th)
B: High protein oat wafers (3B 4G 1P) with ¼ cup of chopped strawberries (0B 0G 0P), ½ banana (sliced) (0B 0G 0P), and 1 tablespoon of maple syrup (3B 3G 3P)
L: blood orange salad with gorgonzola, pecans and baby greens (9B 8G 8P)
D: Pork chops with pears and spicy mustard greens (7B 7G 7P) and roasted radishes with onions (1B 1G 1P)

Total: WW points 23B 23G 20P, calories 955 *

* 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.
** Make 1 extra serving of rice for Friday lunch.

* Google Doc

Print shopping list

Shopping List

To produce

2 (6 oz) containers of fresh berries (of your choice) 1 (12 oz) container of fresh strawberries2 small bananas2 medium apples (any variety) 2 medium very firm D’Anjou pears1 medium pink grapefruit5 blood oranges5 oranges (any variety) 3 medium lemons1 medium lime1 large green peppers1 large red peppers4 large poblano chillies1 medium jalapeno1 (4 inch) piece of fresh ginger2 large heads of garlic1 medium shallot1 pound green onion (can buy extra shallots and desired in roasted radishes) 2 medium leeks1 small bunch of green onions1 pound (2 large bunches) radishes4 golden beets1 pound (about 2 medium) Yukon golden potatoes1 small grapes celery4 medium carrots1 medium head endive1 pound broccoli florets1 small packet of fresh green peas1 (5 oz) bag / clamshell mixed baby greens1 (5 oz) bag / clamshell baby spinach1 pound chard, mustard or spinach1 medium bunch of fresh coriander1 small bunch of fresh parsley1 small r Bunch / container of fresh chives1 small bunch / container of fresh sage2 medium tomato es1 small red onion2 small yellow onions

Meat, poultry and fish

4 chicken drumsticks (about 1 pound) 4 bone-in chicken thighs (about 1 ½ pounds) 2 pounds of 93% lean ground turkey 24 ounces (4) boned pork chops in the center 1 pound of peeled pitted jumbo shrimp 1/2 pound of raw lobster meat

Grains *

1 small pack of dry long grain rice 1 small pack of dry brown rice (or 3 ¾ cups pre-cooked) 1 small pack of wholemeal sliced ​​bread 1 small pack of orzo noodles 1 small pack of oat flour (can undergo whole oats and grind yourself if desired)

Spices and spices

Virgin olive extraCanolaölKochsprayOliveölspray (or Mistoöl-Mister) Kosher salt (I like diamond crystal) pepper mill (or fresh peppercorns) honey apple cider vinegar (I like Bragg’s) red wine vinegar balsamic vinegar, sesame oil Reduced sodium soy sauce * Sriracha sauce sesame SamenCuminOreganoBay leaves Mexican hot chili powder Light Mayonnaise Turmeric Ground IngwerCrushed peppers FlockenPaprikaGarlic powder Vanilla extract Pure maple syrup

Dairy & Miscellaneous Chilled Items

2 dozen large eggs1 small box of unsalted butter1 (32 oz) tub of non-fat Greek yogurt1 (6 oz) container 4% fat (full fat) small curd cottage cheese1 (4 oz) pack of Gorgonzola cheese1 small wedge of fresh Parmesan cheese1 (8 -ounce) bag of shredded Colby -Jack Blend Cheese

Potted and shaken

4 (12 ounce) packs of Hearts of Palm Linguini (I like Palmini) 1 (15 ounce) can of black beans1 (15 ounce) can of chickpeas1 (8 ounce) can PLUS 1 (29 ounce) can of tomato sauce1 small can or glass of Chipotle Chilies in Adobo1 (14.5 ounces) reduced sodium chicken broth1 small glass of peanut or almond butter1 (5 ounces) can tuna in water

Frozen

Other dry goods

1 sachet of halved or chopped pecans 1 (2.25 oz) sachet of chopped walnuts 1 bottle of white wine 1 small packet of granulated sugar (optional for oat waffles) baking powder

* If you wish, you can buy gluten-free

Print shopping list

Posted March 19, 2021 by Gina

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