7 Day Healthy Meal Plan (March 8-14)

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 (March 8-14)

7-Day Healthy Meal Plan

Can you feel it? I’m starting to feel it!!!! That hint of beautiful warm sunshine that can only mean one thing—spring is on the way! I am so ready! St. Patty’s day is just a week or so away, and while I will incorporate some traditional meals in that weeks plan, just in case your planning an early party check these out–St. Patrick’s Day Cake Pops, a Shamrock Shake and Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting.

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 (3/8)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Antipasto Salad (6B 6G 6P)
D: Chickpea Tomato Soup (1B 4G 1P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 23B 29G 23P, Calories 1,057**

TUESDAY (3/9)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Chickpea Tomato Soup (1B 4G 4P) with a whole wheat roll (3B 3G 3P)
D: One-Pot Chicken Fajita Pasta (8B 9G 8P)

Totals: 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 Tomato Soup (1B 4G 4P) with a whole wheat roll (3B 3G 3P)
D: Beef Negimaki Stir Fry (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 15B 22G 13P, Calories 919**

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

Totals: WW Points 23B 24G 12P, Calories 973**

FRIDAY (3/12)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Classic Egg Salad (½ recipe) (3B 6G 3P) on a whole wheat roll (3B 3G 3P) with an orange (0B 0G 0P)
D: Broiled Miso Salmon (1B 4G 1P) with Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)

Totals: WW Points 18B 27G 14P, Calories 1,040**

SATURDAY (3/13)
B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Antipasto Salad (6B 6G 6P) (recipe x 4)
D: ORDER IN!

Totals: WW Points 15B 16G 15P, Calories 517**

SUNDAY (3/14)
B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Cheeseburger Soup (7B 8G 7P)
D: Chicken Thighs with Shallots in Red Wine Vinegar (8B 8G 8P) with Garlic Mashed Potatoes (5B 5G 1P) and
Roasted Asparagus (0B 0G 0P)

Totals: WW Points 29B 31G 25P, Calories 1,062**

*Grilled cheese includes 2 thin-sliced whole grain bread and 1.5 ounces (2 slices) cheddar cheese.
**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.

# Prepare oats with water according to package directions.

*Google doc 

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31 comments

  1. Thank you so much for the meal plans and WW points!

  2. Thank you for such a great resource. Half the battle is knowing where to start and now I have a jump start!

  3. Only a few months ago a friend told me about Skinnytaste, now I own 2 books, a meal planner, get the emails and use these meal plans! These are wonderful tools and help me out a lot! Thank you!!

  4. Just got the meal planner and implementing the pre set meal plan this week for the first time. It is so hard to put it all together and I appreciate you doing it! Looking forward to trying it this week.
    Thank you!

  5. Is it possible to print this grocery list? It seems to be blocking me when I click the print tab

  6. These meal plans are the best I have come across! I actually look forward to making and eating the food, LOVE that you implement slow cooker recipes, and it’s actually a doable meal plan that still includes all food groups. Love love love, thank you so much for providing these!! 

  7. Just bought your planner and using your meal planning meals. Im doing WW and your website and meal plans are very helpful. Thank you

  8. I’m using your meal plan this week! I only recently discovered your site, and I love it so much.

  9. This meal plan is amazing Thank you so much…going into actual work site first time in a year, I have been working from home the past year! With your meal plan I am ready to go. Following your plan since 2018, glad all the “new” normals are just plain normal when it comes to following your meal plan.

  10. Thank you Gina.  I use your meal plans regularly.  They are so helpful with my busy life and my weight loss journey.  They are also delicious.  I can’t even remember what I did before meal planning.

  11. I LOVE your recipes, just bought two of your cookbooks. I have just completed the first week of your meal plans and I am so grateful to you for these. Of a busy mum of two boys and a husband that works away a lot, these make my life so much easier. Simple and delicious food. My goal is to lose 10kgs but also these recipes and diet is one I can easily continue as they are so well balanced I don’t see myself getting sick of any of the recipes you provide like I did with say keto. Thank you so much!! Love your work!!

  12. I am DEFINITELY using these meal plans. I love then. Please dont stop!!! They are tasty, easy and delicious. I have your meal planner and the one and done cook book. Huge fan!

  13. Thanks again! Are you selling a 2020 meal planner or 2021? 🙂
    “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!”

    I want to forget about 2020. Hello 2021 so far so good…

  14. Thank you Gina for all your hard work.  My husband and I really enjoy your recipes and have cooked them often often over several years.  This year I am determined to loose the 30 plus pound I’ve been carrying over the last 2 years.  Your meal plan is just the ticket to getting there.  In just one week I have lost close to 5 lbs by simply sticking with your well organized guide.  I copy every weeks plan, review with Dave and adjust accordingly to suit our moods.  I also love that we can go back several years to preview and make other food menus.  You are truly amazing

  15. I love, love, love your meal plans and recipes! I would gladly pay a monthly service for a tool for me to build my own weekly meal plans from skinnytaste.com that gives me a shopping list and spreadsheet of what the week looks like. My breakfast and lunches are pretty basic and I’d love to be able to switch them out, yet still have dinner and the option to change dinner if I don’t like one of the recipes.

    Thanks for all you do! I love your website and have all 5 of your cookbooks!

  16. Thank yo so much for these meal plans! I love the versatility and the ability to add to it

  17. Love the meal plans for inspiration! Any chance of putting macros right on the list, like WW points? I know they’re on the recipes but it would be so great to see them in parentheses like the WW points.

  18. Hi Gina,
    I’ve loved a lot of your recipes for a long time now. But I had taken a break due to my son having an allergy (ironically, now that I’m looking around again, I see you have a whole section dedicated that would’ve worked for us- *facepalm*). I’m looking for some old favorites, and seeing some new stuff, and I’m noticing stuff I either don’t remember, or has changed. I looked around for some kind of key and I don’t see one.
    I’d like to start WW again (on my own, I’ve done it before with the app), so I’m trying to make sense of the points. When I see SP I know it’s smart points, but the color coding I’m lost on. And the meals above all have numbers after them too. Like the first one–Monday breakfast– has: (6B 9G 6P). Can you point me to a post or something that has a breakdown of what all of this is?
    Thanks so much!!

    • Its complicated doing WW without joining. Perhaps counting macros would be better with my fitness pal? Its basically the same, and its free.

      • I actually did end up just joining. I figured probably enough has changed that I should at least do a couple paid months to learn the new points system. But I still don’t know what the numbers refer to on your recipes. This morning I made your Greek yogurt chocolate chip muffins. But the points on them say 7, 8, and 7… I don’t know what to record them as

      • Great, I think that’s your best bet. The points are depending on which color plan you are choosing.

      • Hey Gina,
        That is exactly what I have been doing. You got this!

    • Gina Thanks so much! Now that I see the new way they do their plans, I get what you’re talking about