Health & Fitness

7 Day Healthy Meal Plan (March 29 – April 4)

sent March 26, 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 give you plenty of scope to add more foods, 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 will eat out 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 sign up 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 is 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 (March 29th)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Greek chickpea salad (6B 6G 6P)
D: Carrot and ginger soup (3B 3G 3P) with grilled cheese * (8B 8G 8P)

Total: WW points 24B 24G 24P, calories 917 **

TUESDAY (March 30th)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of chopped pineapple (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Coriander, lime and fish tacos (6B 6G 6P) with Mexican cauliflower rice (1B 1G 1P)
Total: WW points 13B 17G 13P, calories 886 **

WEDNESDAY (March 31st)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Greek chickpea salad (6B 6G 6P)
D: Stew Chicken and Artichoke Cavatappi (6B 8G 6P)

Total: WW points 19B 21G 19P, calories 980 **

THURSDAY (4/1)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup of chopped pineapple (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Carne en Bistec (4B 4G 5P) with avocado salad with citrus vinaigrette (4B 4G 4P) and ¾ cup of brown rice (5B 5G 0P)

Total: WW points 19B 23G 15P, calories 1,042 **

FRIDAY (4/2)
B: Open omelette with avocado and pico de gallo (1B 3G 1P)
L: LEFTOVER Carne en Bistec (4B 4G 5P) with ¾ cup of brown rice (5B 5G 0P)
D: Pan Shrimp Oreganata leaf (3B 5G 3P) with broccoli and orzo (4B 4G 4P)
Total: WW points 17B 21G 13P, calories 984 *

SATURDAY (4/3)
B: Hot Cross Buns (7B 8G 7P)
L: Crustless ham and cheese quiche (5B 6G 5P) with an orange (0B 0G 0P)
D: ORDER!

Total: WW points 12B 14G 12P, calories 507 **

SUNDAY (4/4)
B: Cacio e Pepe Frittata with Cauliflower and Lemon Yogurt (4B 8G 4P) with 1 cup of mixed berries (0B 0G 0P)
L: Cream of asparagus soup (1B 1G 1P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Roast leg of lamb boneless (6B 6G 6P), layered potato cups with spring herbs and leek (5B 5G 2P) and
Beans with Garlic and Oil (2B 2G 2P)

Total: WW points 21B 25G 18P, calories 1,055 **

* Grilled cheese includes 2 thinly sliced ​​whole wheat breads and 1 ounce of cheddar cheese.
** 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 have left a lot of leeway for you so that you can buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

* Google Doc

Print shopping list

grocery list

To produce

1 small banana4 medium navel oranges1 (12 oz) container of fresh strawberries2 (6 oz) container of fresh berries (your choice) 6 medium lemons6 medium limes1 small fresh pineapple2 medium (6 oz) Hass avocados4 Persian (mini) cucumbers1 medium cucumber1 medium green pepper3 medium sized Jalapenos3 medium garlic1 (2 inch) piece of fresh ginger2 pounds of fresh asparagus1 pound of fresh green beans1 pound of broccoli florets1 small PLUS 1 medium cauliflower (can “travel” under 4 cups if desired for medium head 2 pounds of yukon) golden potatoes1 pound of baby carrots4 medium leeks ½ smaller Head of purple cabbage¼ pound fresh kale1 (5 oz) bag / clamshell baby rocket1 (5 oz) bag / clamshell mixed baby greens1 small bundle / container fresh oregano1 small bundle / container fresh rosemary1 small bundle / container fresh thyme1 small bundle / container fresh chives1 small bundle fresh Coriander1 small bundle fresh e Italian parsley1 dry pint grape or cherry tomatoes7 medium-sized ripe tomatoes2 medium plum tomatoes1 sm all red onions2 small PLUS 3 medium yellow onions1 large white onions

Meat, poultry and fish

1 pound boneless, skinless chicken tender1 pound flounder or tilapia1½ pound sirloin steak2 pounds jumbo or colossal shrimp9 ounce ham steak1 (3½ to 4 pounds) boneless leg of lamb

Grains *

1 loaf of thinly sliced ​​whole wheat bread (I like Dave’s Killer) 1 (8 ounce) multigrain baguette1 small pack of corn tortillas (you will need 8) 1 pack of Cavatappi Pasta1 pack of Orzo Pasta1 small pack of whole wheat bread crumbs1 small pack of dry brown rice (or 3 cups pre-cooked) 1 small pack Pack of unbleached all-purpose or whole wheat flour

Spices and spices

Extra virgin olive oilcooking spray

Dairy & Miscellaneous Chilled Items

2 dozen large eggs1 (8 oz) half and half container1 (8 oz) bottle of 2% milk1 (8 oz) bottle of unsweetened almond milk1 small box of unsalted butter1 medium wedge of fresh Pecorino Romano cheese1 small wedge of fresh Parmesan (optional, for Chicken Cavatappi) 1 ( 4 oz.) Piece of fresh feta cheese1 small tub of low fat sour cream1 small tub / pack of garlic and herb cheese spread (such as alouette, boursin, or goat cheese) 1 (17.5 oz) container of nonfat Greek yogurt (17.5 oz) I like Fage or Stonyfield Farms) 1 (32 oz) container of whole milk Greek yogurt1 small piece of Swiss cheese ¼ pound (4 thick slices) of cheddar cheese

Potted and shaken

1 small glass of peanut or almond butter1 (15 oz) can chickpeas1 small glass of Kalamata or Gaeta olives1 (14.5 oz) glass of quartered artichoke hearts1 package of sun-dried julienne-cut tomatoes (not in oil) 1 (32 oz) carton of reduced sodium Vegetable Broth1 (48 oz) carton reduced sodium chicken broth1 (4 oz) can or (4.5 oz) tube of tomato paste

Frozen

Other dry goods

Optional smoothie bowl toppings: almond slices, chia or flax seeds, 1 bottle of dry white wine, baking powder, 1 small pack of raw sugar, 1 small pack of raisins (if you buy from the large container, you need 3 tablespoons) 1 small pack of powdered sugar

Non-food items

* If you wish, you can buy gluten-free

Print shopping list

sent March 26, 2021 by Gina

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