Health & Fitness

7-Day Healthy Meal Plan (March 8-14)

Posted March 5, 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

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’ve done our best to develop something that would 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 always exchange the desired recipes or simply 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 (3/8)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Antipasti salad (6B 6G 6P)
D: Chickpea and tomato soup (1B 4G 1P) with grilled cheese * (10B 10G 10P)
Total: WW points 23B 29G 23P, calories 1,057 **

TUESDAY (3/9)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: LEFTOVER chickpea and tomato soup (1B 4G 4P) with a wholemeal roll (3B 3G 3P)
D: Stew Chicken Fajita Noodles (8B 9G 8P)

Total: WW points 18B 25G 21P, calories 988 **

WEDNESDAY (3/10)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P)
L: LEFTOVER chickpea and tomato soup (1B 4G 4P) with a wholemeal roll (3B 3G 3P)
D: Beef Negimaki Stir Fry (5B 5G 5P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 15B 22G 13P, calories 919 **

THURSDAY (3/11)
B: ½ cup of oatmeal # (4B 4G 0P) with 1 teaspoon of honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon of 1% milk (0B 0G 0P), 1 tablespoon of chopped pecans (1B 2B 2G 2P), a pinch of salt
L: Classic egg salad (½ recipe) (3B 6G 3P) on a wholemeal roll (3B 3G 3P) with an orange (0B 0G 0P)
D: Slow Cooker Banh Mi Rice Bowls (10B 8G 3P)

Total: WW points 23B 24G 12P, calories 973 **

FRIDAY (3/12)
B: ½ cup of oatmeal (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B) 2G 2P), pinch of salt
L: Classic egg salad (½ recipe) (3B 6G 3P) on a wholemeal roll (3B 3G 3P) with an orange (0B 0G 0P)
D: Fried miso salmon (1B 4G 1P) with Asian chopped salad with sesame soy vinaigrette (4B 7G 4P)

Total: WW points 18B 27G 14P, calories 1,040 **

SATURDAY (13.03.)
B: Yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Antipasti Salad (6B 6G 6P) (recipe x 4)
D: ORDER!

Total: WW points 15B 16G 15P, calories 517 **

SUNDAY (3/14)
B: Yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Cheeseburger Soup (7B 8G 7P)
D: Chicken legs with shallots in red wine vinegar (8B 8G 8P) with garlic mashed potatoes (5B 5G 1P) and
Roasted Asparagus (0B 0G 0P)

Total: WW points 29B 31G 25P, calories 1,062 **

* Grilled cheese contains 2 thinly sliced ​​whole grain breads and 2 slices of cheddar cheese.
** This is just a guide, women should aim for around 1500 calories per day. Here is a useful 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.

# Prepare oats with water according to the instructions in the package.

* Google Doc

Print shopping list

Shopping List

To produce

2 medium apples (any variety) 2 medium oranges1 medium lemon1 medium (6 oz) Hass avocado2 (6 oz) container of fresh berries (of your choice) 1 medium PLUS 1 large red pepper1 medium PLUS 1 large yellow pepper1 large cucumber1 small English cucumber2 small jalapenos2 medium radishes2 medium heads of garlic1 large shallot1 (3 inch) piece of fresh ginger ½ pound French green beans2 ½ ounces (1 cup) snow peas1 pound asparagus1 small head cauliflower6 medium (about 2 ¾ pounds) Yukon Gold potatoes1 small bunch of celery3 medium whole carrots1 (10 Ounce) bag of shredded carrots1 small head of purple cabbage1 small PLUS 1 medium head of romaine lettuce1 (5 ounce) bag / clamshell baby spinach5 ounces of watercress2 large bunches of spring onions1 small amount of fresh Italian parsley1 small amount of fresh coriander1 small amount / container of fresh basil1 small bundle / container of fresh rosemary (can if desired, a pinch of dry rosemary in ki pea and tomato soup) 1 dry pint cherry or grape tomatoes1 small red onion1 large white onion n1 small PLUS 1 medium yellow onion

Meat, poultry and fish

1 pack of turkey hot peppers1 pack of sliced ​​ham1 pound boneless, skinless chicken breast2 pounds boneless, skinless chicken thighs ½ pound 93% lean ground turkey1 pound flank steak1 pound pork tenderloin1 pound wild salmon

Grains *

1 loaf of thinly sliced ​​wholemeal bread (I like Dave’s Killer) 1 pack of small wholegrain rolls (I like Martins wholegrain potato buns) 1 pack of small noodles (like Cavatappi or Fusilli) 1 small pack of unbleached all-purpose flour1 small pack of white wholemeal flour1 small pack of dry brown rice (or 6 cups of pre-cooked rice) ) 1 small pack of quick oats

Spices and spices

Extra virgin olive oilCanola oilCoconut or avocado oil (if you wish, you can put rapeseed oil in beef negimaki underneath) Cooking sprayOlive oil spray (or a misto oil Mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) CinnamonNutmegRed wine vinegar, distilled white pepper Powder HoneyPure Maple SyrupTamari or Coconut Amino Acids (can accommodate ¼ cup of reduced sodium soy sauce in Beef Negimaki if desired) Reduced sodium soy sauce * Rice vinegarMirineSesame oilSesame seedsMayonnaiseVanilla extract

Dairy & Other Chilled Items

1 dozen large eggs1 (8 ounce) pack of sliced ​​cheddar cheese1 (8 ounce) pack of shredded portion skim mozzarella cheese1 (8 ounce) pack of low fat shredded hot cheddar cheese1 small wedge of fresh Parmesan cheese1 (8 ounce) reduced fat container Milk1 (8 oz) container of skimmed milk1 (8 oz) tub of light sour cream1 (32 oz) tub of 0% fat plain yogurt (I like Stonyfield) 1 box of plain or unsalted butter1 small tub of whipped butter (can put under 1 tablespoon of regular butter in mashed potatoes, if desired) 1 small container of white miso

Potted and shaken

1 (15 oz) can of chicken broth1 (48 oz) carton of reduced sodium chicken broth1 (32 oz) carton of low sodium chicken broth1 glass of green or black olives1 glass of pepperoncini1 glass of roasted red pepper1 glass of giardiniera (like Victoria) 2 (15-ounce cans of chickpeas1 ( 28-ounce) can shredded tomatoes1 (4-ounce) can or (4.5-ounce) tube tomato paste1 (10-ounce) can RoTel mild diced tomatoes and green chili peppers

Frozen

1 medium pack of peeled edamame

Other dry goods

1 bottle of dry white wine1 small bottle of sake (optional for Beef Negimaki. Can be under ¼ cup white wine if desired) baking soda baking powder1 small pack of granulated sugar1 small pack of raw sugar1 small pack of brown sugar1 (2.25 oz) pack of chopped pecans1 small pack of golden raisins (if purchased from the large container you need 1 tablespoon)

* If you wish, you can buy gluten-free

Print shopping list

Posted March 5, 2021 by Gina

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