7 Day Healthy Meal Plan (March 1-7)

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

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

7-Day Healthy Meal Plan

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

Why Should Everyone 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 helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (3/1)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Food Cart-Style Chicken Salad with White Sauce* (8B 8G 8P)
D: Cheesy Eggplant Gnocchi Caprese (11B 11G 11P)

Totals: WW Points 23B 25G 23P, Calories 1,010**

TUESDAY (3/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Turkey Picadillo (5B 4G 5P) with Quick Cabbage Slaw (2B 2G 2P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 25B 27G 20P, Calories 1,085**

WEDNESDAY (3/3)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) (4B 7G 4P)

Totals: WW Points 16B 21G 16P, Calories 900**

THURSDAY (3/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)

Totals: 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: Cilantro Lime Shrimp (1B 2G 1P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 15B 23G 10P, Calories 1,093**

SATURDAY (3/6)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Buffalo Chickpea Salad (3B 6G 3P)
D: ORDER IN!

Totals: 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: One-Pot Spaghetti Puttanesca (8B 8G 8P) with a green salad # (1B 1G 1P)
Totals: WW Points 23B 23G 19P, Calories 914**

*Prep Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc

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21 comments

  1. Great Sharing!!

  2. These menus are so helpful!  Thank you for the diversity in options.  I can mix and match my favorites.  Keep up the great work!

  3. This looks amazing! Thanks for making these!

  4. I love this menu. Its a lifesaver. I am so grateful for the shopping list. I love all of your books but I really love not putting a shopping list together. You are the best thank you for doing this.

  5. Still using them, thank you! Starting over for lent!

  6. Looking forward to the weekly meal plans

  7. Omg you are a lifesaver!! I going to try this out for the first time and you are saving me so much time, especially with the categorized grocery list. Thank you!!

  8. Thank you for these meal plans! I look for them every week and use them as my launching point for planning the coming week’s meals. They also help me get out of the rut of cooking the same thing every week. Appreciate your work in putting them together.

  9. I’ve been making your recipes for several years now and they are awesome. In January of this year I started using your meal plans and I love them. I hope you don’t stop doing this. I’ve learned so much and this is a great way to eat healthy, lose some weigh and enjoy cooking.

  10. Thank you, awesome menu!
    I’m a newbie, loving your site & help with menu planning. 

  11. Love the meal plans! I use them every week. 

  12. I’ve been using your meal plans forever.  Love the plans and the recipes.  Keep them coming please even though I no longer am dieting they are perfect for regular eating as well.

  13. I love these meal plans so much! They are so helpful when life gets busy

  14. I really love the design of your Meal Planner book and am very tempted to buy it. However, as one who has had bariatric surgery what I need to track is the amount of proteins, carbs, fluids I ingest as well as my supplements. I have been trying to find a planner that has room for all of that, have been trying to design my own and nothing I find or come up with satisfies me. Maybe you could think about adapting yours to the special needs of bariatric patients? I have seen some on Amazon, bought a couple, but they really don’t have enough room to record properly. Anyway, just a thought.

  15. Please keep the weekly meal plans and shopping list going! I love them and use them all the time.

  16. Thank you so much, Gina, for your meal plans. I am using them, you are an amazing woman. I like your meals, they are healthy, tasty and simple.

  17. Please keep these weekly recipes coming! This helps me out so much!

  18. Hi!

    I can never do avocado and eggplant. What should I replace/subsitute them with?
    Thanks,
    Danielle

    • You may try substituting avocado with soft cheese, peanut butter, hummus or banana; aubergine can be substituted with mushrooms, zucchini or okra