7-Day Weight-Loss Meal Plan (March 9-15)

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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

Spring seems so close but yet so far! For those of you who want to close your eyes and pretend it is here, check out my spring recipes and don’t forget to turn your clocks ahead this weekend!

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!


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 (3/9)
B: PB + J Smoothie (4B 4G 9P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Spring Asparagus Risotto  (8B 8G 8P) with 2 cups arugula (0B 0G 0P) and 1 tablespoon light balsamic vinaigrette
(1B 1G 1P)

Totals: WW Points 17B 17G 22P, Calories 851**

TUESDAY (3/10)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Healthy Cod Fish Tacos (5B 7G 5P) with Instant Pot Refried Beans (0B 3G 0P)
Totals: WW Points 9B 18G 9P, Calories 939**

B:  PB + J Smoothie (4B 4G 9P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit* (3B 3G 3P)
Totals: WW Points 16B 18G 19P, Calories 928**

B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: LEFTOVER Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit (3B 3G 3P)
D: Pork Chops with Dijon Herb Sauce (5B 5G 5P) and a Baked Sweet Potato (5B 5G 0P)
Totals: WW Points 18B 24G 11P, Calories 915**

FRIDAY (3/13)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit (3B 3G 3P)
D: Shrimp Fajita Bowls (8B 6G 4P)

Totals: WW Points 21B 24G 15P, Calories 1,046**

B: Steamed Asparagus with Poached Eggs (0B 2G 0P)
L: Asian Chicken Lettuce Wrap Chopped Salad (8B 8G 8P)

Totals: WW Points 8B 10G 8P, Calories 446**

SUNDAY (3/15)
B: Chorizo Breakfast Bowls (7B 11G 5P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Baked Chicken Parmesan (4B 6G 4P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 18B 29G 16P, Calories 1,082**

*Freeze any leftover biscuits you/your family won’t eat
**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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  1. What does the B, G and P mean? For example on the Peanut Butter and Jelly Smoothie on Day 1 it says 4B, 4G and 9P. What does that mean?

  2. A healthy body is the cornerstone of achieving the goal

  3. Hi there! i’m definitely using the plans now. I’m ashamed to say I didn’t realize there was a online goodie bag here! I’ve had the cookbook for acouple years now and it’s been the one i use most. I was thrilled when my dietician suggested these meal plans. THANK YOU SO MUCH! 😀

  4. This one is wrong! Where is the 9th to the 14th?

  5. I have been cooking from the Skinnytaste cookbooks and blog for several years now but this is my first time doing a Skinnytaste meal plan and I have LOVED it! My favorite thing is most definitely the pre planned grocery list! 

  6. Wow! I’m only halfway through this weeks meal plan, but you are already knocking it out of the ball park! I’m racking up some favorites this week, that’s for sure! I always want you to know how appreciated you are, and we look forward to the meal plans every week. 

  7. Gina thank you so much for your amazing meal plans! I’ve loved every recipe I’ve ever made from you (and I’ve made a lot).
    Question-In the meal plan you have the peanut butter and jelly smoothie listed as 4 blue points, but the recipe says it’s 9. Wondering which it is (please say 4, please say 4 😉)!

  8. I’ve browsed these meal plans before, but today I had a CTJ moment realizing I need to plan meals for me and not just my picky kids. Thank you!

  9. Thank you for sharing this! It’s my first time trying it, and think that it’s just what I needed to get me back on track and counting my points. My friend and I are going WW and also appriciate the points values you’ve included, as well as the calories!

  10. These meal plans are incredible! Thank you so much, they must have taken so much time and thought! Please continue to share. I’m a working mom and I struggle to plan healthy meals for my family. I stumbled upon this plan and it will be my first time using it but I can already see how it will change my routine for the better. Thank you thank you thank you!

  11. Gina thank you so much for sharing your meal plans and your wonderful recipes! I started using them 5 weeks ago and I lost 12 lbs so far. I don’t feel like I’m on a diet and my husband and toddler love your recipes too, so I don’t have to cook different meals for everyone. Thanks again for sharing 🙂

  12. Gina, I continue to be inspired by your weekly meal plans. They are the best that I have found and are easy to navigate. I especially appreciate the shopping lists. Please keep them coming along with your wonderful recipes. 

  13. Thanks for doing this every week I really appreciate it and use it. Thank you.

  14. Thank you so much for these meal plans! I’ve been following them for the past month and I’m already down 5 pounds. I previously struggled with meal prepping because I usually didn’t enjoy the food I ate, but that problem is no more. Thank you again for all the time and effort you put to prepare these, it’s very much appreciated!! 🙂

  15. I love your meal plans!  I look forward to what you’ll put together next and as a WW member on Blue and a pretty decent home cook, you have saved  me countless hours in prep and pointing out my menu.  (I work full time too!!) thanks to your help, I’m down 40 pounds and still going.  I can’t thank you enough!!!

  16. Hei ,I was wondering if you have heard of this weight loss program before? http://bit.ly/39yM9t8 . It looks like a great program to help people lose weight. I was just looking for some opinions before I made my decision . By the way I love the content you have been posting lately!

  17. I love your meal plans, they are so incredibly helpful!  I work full time and meal planning is not my strong point, so I look here first because I know I will find fast delicious meals!  Thanks for sharing with us!