7-Day Healthy Meal Plan (March 30-April 5)

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

I hope everyone is doing well and staying healthy! We are practicing our social distancing and have rediscovered an old love of puzzles and it’s been nice to cook through some of my old cookbooks. I hope the pantry staples post was a helpful tool this week. Remember, especially during these times, it is OK to substitute items you don’t have on hand, and if in the process you create something fabulous, please share it! You will also notice that Saturday night says order in, not eat out. If you are in a position to help support a local eatery with a take out order, please do! Stay safe and healthy and wash those hands!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

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 (3/30)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and an orange (0B 0G 0P)
L: Ranch Chicken Salad* (3B 5G 3P) in ½ an avocado (3B 3G 3P)
D: Houston’s Veggie Burger (6B 13G 7P)

Totals: WW Points 16B 27G 17P, Calories 836**

TUESDAY (3/31)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) in ½ an avocado (3B 3G 3P)
D: Tzatziki Fish Tacos (6B 8G 6P) with Easy Cucumber Salad (0B 0G 0P)
Totals: WW Points 16B 22G 16P, Calories 932**

WEDNESDAY (4/1)
B:  Egg Tomato and Scallion Sandwich (4B 6G 4P) and an orange (0B 0G 0P)
L: Ranch Chicken Salad (3B 5G 3P) over 2 cups Romaine lettuce (0B 0G 0P)
D: Chicken Soup with Spinach and Whole Wheat Acini di Pepe (4B 4G 3P) with 2 Easy Garlic Knots (4B 5G 4P)

Totals: WW Points 15B 20G 14P, Calories 900**

THURSDAY (4/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: The Skinny Tuna Melt (4B 5G 4P) with 8 carrot sticks (0B 0G 0P) and 2 generous tablespoons LEFTOVER light
ranch dressing (3B 3G 3P)
D: Fettuccini with Winter Greens and Poached Egg (recipe x 2) (5B 7G 5P)
Totals: WW Points 17B 23G 17P, Calories 914**

FRIDAY (4/3)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: The Skinny Tuna Melt (4B 5G 4P) with 8 carrot sticks (0B 0G 0P) and 2 generous tablespoons LEFTOVER light
ranch dressing (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Totals: WW Points 19B 23G 19P, Calories 854**

SATURDAY (4/4)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Beef, Tomato and Acini di Pepe Soup (5B 5G 6P)
D: ORDER IN!

Totals: WW Points 10B 10G 7P, Calories 484**

SUNDAY (4/5)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: Summer Pasta Salad with Baby Greens (5B 5G 2P)
D: Italian Beef and Spinach Meatballs (4B 5G 4P) with 1 cup whole wheat rotini (4B 4G 0P) and 2 cups Romaine
lettuce (0B 0G 0P) with 1 ½ tablespoons Skinny Caesar Dressing (1B 1G 1P)
Totals: WW Points 19G 20G 8P, Calories 877**

*Double ranch dressing for lunch Thurs/Fri

**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.

*Google Doc

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13 comments

  1. Hi GINA, 
    Could you please tell me how I have the weekly meal plans sent to my email?
    I m not finding anyplace to sign up. 
    Thank you, 
    Carol Quinn
    Myolds36@comcast.net

  2. I wish I could reach through the screen and hug you. Thank you for making this!! As a new wife, cooking and making food the last couples weeks has been HARD. Cooking has been my frienemy. This makes me want to care of my little family again by making yummy (and healthy!) food again! These are awesome ideas.
    I will sing your praises to everyone I know!

  3. You asked for feedback …..Don’t you DARE STOP publishing these food plans and recipes
    ! I found you by accident recently and I am now an ADDICT! Your recipes are not only fool proof they are out of this world DELICIOUS!

    Our household diet is diverse – I am a vegetarian/vegan and my very better half is not. We have so enjoyed everything we have tried from both aisles and look forward to your emails , updates and blogs. A few home runs include, the baked falafel (OMG) the salmon coated with mayo & parm, and there is a chicken thigh recipe with an Asian glaze that my husband swoons over – I could go on and on ..I will end on , YUM!!!!

    • Thanks Susan!

      • Hi Gina,
        Can you tell me how i sign up for your weekly meal plans? i cant seem to find anyplace to sign up. i would love to receive them weekly.
        Carol Quinn
        myolds36@comcast.net

        Got all your cookbooks and absolutely love them. Also like all the recipes that come on line from you.
        You do a great job….thank you.

        Stay well.,….Carol

      • I’ve got you signed up to receive emails Carol! 🙂

  4. Yes, please continue making these meal plans! They are a life saver. 

  5. We have used these plans for over a year now, every week. Please keep producing them!

  6. Hi Gina,

    We love your recipes. You have a really great palate and your understanding of flavors is better than anyone else we’ve found who writes cookbooks and recipes. Your flavors are always spot-on and leave us satisfied and wishing for that one extra bite. Have you considered teaming up with Instacart as well as Relish? During this time of social lock-down we’re getting everything delivered and not venturing out. I’d love to see a button on your recipes and 7-day meal plans to “Add grocery list to my Instacart,” and then all the delicious, healthy, goodness will be delivered directly to me, ready to make your wonderful and inspiring recipes with no extra effort on my part. Thanks, Matt

  7. I’ve been using your meal plans for several years now, and have recommended them countless times to friends and family. They save me so much time and money (thank you, thank you for the grocery list), and my husband and I are big fans of all your recipes! Really grateful that you are continuing to do these during self-isolation. Thank you!

  8. Yes!!!!!!! I use the meal plans all the time. I do t know what I’d do without them. Please continue doing it!

    Social distancing is going well. The meal plans make that part of my week easier! 🙂