7-Day Weight-Loss Meal Plan (March 2-March 8)

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

Now that the Lenten season has begun, make sure to check recipes like Cod Fish Tacos, Easiest Pasta and Broccoli Recipe, or any of my vegetarian recipes for those meatless Fridays.

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 (3/2)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ a diced apple (0B 0G 0P) 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Air Fryer Falafel (1B 5G 1P) in a whole wheat pita (4B 4G 4P) with ¼ cup Tzatziki (0B 0G 0P), 2 tablespoons each
cucumber and tomato and 4 slices red onion (0B 0G 0P)

Totals: Freestyle™ SP 20B 24G 16P, Calories 935**

TUESDAY (3/3)
B: 1 slice whole grain bread (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ medium banana (0B 0G
0P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Skillet Taco Cauliflower Rice (5B 5G 5P)

Totals: Freestyle™ SP 19B 19G 19P, Calories 849**

WEDNESDAY (3/4)
B:  ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ a diced apple (0B 0G 0P) 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Balsamic Chicken with Roasted Vegetables (9B 9G 8P)

Totals: Freestyle™ SP 24B 24G 19P, Calories 1,019**

THURSDAY (3/5)
B: 1 slice whole grain bread (3B 3G 3P) with 1 tablespoon peanut butter (3B 3G 3P) and ½ medium banana (0B 0G
0P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Pepper Steak (5B 6G 5P) with ¾ cup brown rice (5B 5G 0P)

Totals: Freestyle™ SP 24B 25G 19P, Calories 944**

FRIDAY (3/6)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ¼ cup blueberries (0B 0G 0P) 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (6B 8G 5P)
D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with Raw Shredded Brussels Sprouts with Lemon and Oil (2B 2G 2P)

Totals: Freestyle™ SP 18B 23G 13P, Calories 870**

SATURDAY (3/7)
B: Czech Crepes with Berries and Cream (4B 4G 4P)
L: Arugula Salad with Crispy Prosciutto, Parmesan and Fried Egg (6B 8G 6P) (recipe x 2)
D: DINNER OUT!

Totals: Freestyle™ SP 10B 12G 10P, Calories 524**

SUNDAY (3/8)
B: Quinoa Huevos Rancheros Bowls (6B 11G 5P)
L: Broccoli and Cheese Potato Soup (7B 9G 5P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7B 7G 7P ) with Mashed Cauliflower (2B 2G 2P)

Totals: Freestyle™ SP 25B 32G 22P, Calories 963**

*Prepare oats with water according to package directions

**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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19 comments

  1. I love these meal plans! Thank you so much!

  2. This saves me a lot of time. Thank you for doing this.

  3. These meals plan ideas really help break up my usual meal planning, because if I don’t do something about it, I’ll just cook chicken, chicken, chicken all week. It’s cheap, easy, tasty, and healthy…but too much is too much! Thank you so much for these meal plans.

  4. Love your meal plans!  Great starting point for my week!

  5. Every week is a new cooking adventure on your plan! I truly look forward to a new week, every week. So far, your Food Cart Chicken with White Sauce has blown us away! I love that I never feel at all deprived on your meal plan. In fact, we feel more satisfied than ever before! Still consistently losing weight every week too. Thank you, Gina! Please keep this going as long as you can! I want to eat this way forever 

  6. I LOVE the meal plans!

  7. How do you make the oatmeal(?)? Is it oatmeal or meant to be a kind of granola? Whatever it is, it sounds yummy!

  8. Just wanted to say (a thousand times) thank you for these wonderful meal plans. My picky husband is loving all of the different things I am putting in front of him and in conjunction with my nutrition plan (using macros), I’m starting to drop pounds.

  9. I am fairly new to your website and facebook group, I love that you do a weekly meal plan, my question is will these plans help to lose weight, I am in my early 60’s and struggle with maintaining a weight loss plan, but your food plans look so normal to me ( I know that sounds kind of strange, but most plans take everything away) I just want to incorporate a healthy lifestyle with normal food. I just was curious if other older people had good results with the meal plans in losing and maintaining a healthy weight.
    thank you for your time and appreciate that you take the time to post your weekly plan menus….

  10. Exactly what I needed to kick off some healthy eating! Thanks so much for making this available!

  11. Amazing group of meals as always! The food cart-style chicken is my absolute favorite of all you meals! I’m looking forward to the falafel and stuffed pork chops too! Thank you so much for all you do and for keeping us supplied with flavorful and healthy meals.

  12. I absolutely love these plans and use them almost every week! Definitely keep posting them! Thanks!

  13. Thank you for doing this every week. It makes my life healthier and easier.