7-Day Weight-Loss Meal Plan (March 16-March 22)

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 Weight-Loss Meal Plan

So while quite a few St. Patty’s Day events have been canceled, you can still celebrate at home with my St. Patrick’s recipes (some of which are included in this week’s plan!

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 (3/16)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with an orange (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: 10-Minute Soba Noodle Veggie Noodle Stir-Fry (recipe x 4) (11B 13G 6P)
Totals: WW Points 17B 27G 11P Calories 1,062*

TUESDAY (3/17)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with 1 cup whole strawberries (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: Instant Pot Corned Beef and Cabbage (5B 5G 5P) with Creamy Cauliflower Mash with Kale (2B 2G 2P)

Totals: WW Points 13B 21G 12P, Calories 1,036*

WEDNESDAY (3/18)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with an orange (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Teriyaki Chicken and Asparagus Stir-Fry (2B 5G 2P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 11B 23G 5P, Calories 915*

THURSDAY (3/19)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with 1 cup whole strawberries (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P) and 1 ½ cups romaine lettuce (0B 0G 0P)
with Skinny Caesar Dressing (2B 3G 2P)

Totals: WW Points 15B 26G 9P, Calories 860*

FRIDAY (3/20)

B: 1 cup cooked oats in water (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ a diced pear (0B 0G 0P), 1
tablespoon milk (0B 0G 0P), 1 tablespoon chopped walnuts (2B 2G 2P), pinch salt
L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
D: Broiled Tilapia with Thai Coconut Curry Sauce (3B 4G 3P) with ¾ cup jasmine rice (4B 4G 4P) and 1 cup steamed
green beans (0B 0G 0P)

Totals: WW Points 23B 25G 14P, Calories 1,025*

SATURDAY (3/21)
B: Yogurt Waffles (4B 4G 4P) with Yogurt Whipped Cream (3B 3G 3P) and ½ cup mixed berries (0B 0G 0P)
L: Creamy Shrimp and Celery Salad (2B 3G 2P)
D: DINNER OUT!

Totals: WW Points 9B 10G 9P, Calories 465*

SUNDAY (3/22)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: French Onion Soup (9B 9G 9P)
D: Roast Chicken with Rosemary and Lemon (5B 7G 5P) with Skinny Buttermilk Mashed Potatoes with Chives (5B
5G 1P) and Easy Garlic Broccolini (1B 1G 1P)

Totals: WW Points 26B 28G 20P, Calories 1,053*

*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.

Meal Plan 3/16-3/22

**Google Doc

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19 comments

  1. Hello,   

    Can you tell me why I cannot automatically type your shopping list.   Your website won’t allow.  

  2. I really need meal plans reusing a handful of ingredients. I live alone I cant buy all these items without them spoiling. If you dont have a teeny tiny apartment fridge which is like a Barbie fridge , there isnt room to freeze these until later. Also its hard now to search for recipes that are stuck in the 7 day pplans. I type thai soup and i get to s of 7 day meal plan resukts and have to open eachand search the entire 7 fays only to NOT find what i need. It would be better if you just did recipes and linked to side dishes. Or did a meal builder like i type 3 ingredients and it pulls up recipes of yours that use them. I would be willing to PAY for this add on feature. Tour recipes are amazing 

  3. Thank you soooo much for your meal plans. I had bought into the Keto ideology, but was always hungry, always bored, with no variety. As someone who grew up on a farm, it was really hard to equate fresh fruits and vegetables as unhealthy! Now I eat until I am full, I am never hungry, or binge eating a craving. I am satisfied, and have no desire to eat after dinner, my energy is wonderful, and my health has definitely improved. I have struggled with a 20# weight gain after menopause, and this is wonderful. My husband and 2 sons are loving the recipes and variety as well. Thank you again.

  4. Please continue to share I love these 

  5. Thank you so much for sharing the weight-loss plan of 7 days. I will use this planner in my Daily Life.

  6. Hi! Love all your ideas, and your receipes look delish! however what do you do if you can’t eat certain foods, condiments, etc…? I’m trying this for the first time and it seems a little overwhelming…😬

  7. I am just discovering your site.  I love it.  I have been a weight watcher for years but now seem so stressed with what is happening this has given me something to learn and do and actually feel accomplished when I make something.  Thank you 

  8. During a week that has been dark, stressful, and difficult… thank you for providing one thing that myself and my family can count on. There is so much out of my control at the moment. I can’t work, because as a hair stylist I cannot honor social distancing and do my job. This is costing my family greatly financially…
    But I can do one thing, and that is consistently put delicious, healthy food on the table for my family. Amazing recipes and something to focus on this week that I know i can accomplish successfully. It seems so simple, but this has meant more to me than you know. Thank you. 

  9. Hi Gina, thank you for the meal plan! I was wondering if it would be possible for the upcoming meal plan to focus on healthy staple pantry items recipes. In light of all the social distancing, it would be helpful for us to have some healthy options with the limited supplies we have or may have. I hope you and your family enjoy this time and remain safe. 

  10. Thanks for these useful meal plans, Gina! For this upcoming week’s meal plan, do you think it can focus on utilizing items in your pantry and cooking healthy meals.? With the social distancing and perhaps limited movement it might be nice to have some healthy staple recipes. I hope you and your family stay safe!

  11. potatoes on BLUE are not 0 points????

    : Bell Pepper and Potato Frittata (1B 5G 0P) with an orange (0B 0G 0P)

    Just wondering if it’s a mistake??

  12. I cannot thank you enough for supplying these recipes for free. I am trying to move my family into more vegetarian or vegan eating, while still working with recipes that may bring weight loss for my husband and me. Your constant offering of your menu plans and recipes is very helpful–for though they are not necessarily vegan or vegetarian, they can be easily altered to be so.

    Your recipes are creative, easy, and inspiring., and your actual presentation of these is easy to follow–which is the most helpful part of what you do for my family and me. I look forward to each week with what you have to bring to the rest of us. I am a counselor in private practice, and I also have volunteered (and am now being paid) to teach at a local alternative high school, as well as being a professor at an Indigenous institution of higher learning–and so, being quite busy and wanting to have a break when possible. Your menus and recipes help me to find some time to rest. Thank you!

  13. This Meal Plan is amazing. I appreciate the categorized shopping list, variety (yet no waste via repeat meals), and tasty selection of recipes with wiggle room. Thank you for being dedicated to nutrition and good health!

  14. Thank you for doing this every week! Makes my life easier.

  15. Thank you! But please note that when referring to St. Patrick’s Day it should never be St. Patty’s  (that is short for Patricia) it is always St. Paddy’s (which is short for Patrick. 

  16. Thank you so much for these meal plans! I never thought I could be a meal prepper/planner but have found these easy to follow and keep everyone happy with.

  17. Thank you for still doing this!!! In the middle of the chaos that is our world. This makes it feel like the world is still normal. I love all your recipes and cant thank you enough for your guidance