Skinnytaste Meal Plan (March 12-March 18)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

This week, I created another meal prep dish with my Embarrassingly Easy Crock Pot Salsa Chicken Thighs. You can pack the lettuce and tomatoes separate for an easy lunch for the week. Chicken breast can also be used in place of thighs, if you prefer!

If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a 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!

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 Weight Watcher Freestyle Points 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 (3/12)
B: 1 piece whole grain toast (3) with 1 tablespoon peanut butter (3) and 1 banana (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine lettuce (0), ¼ cup tomatoes (0) and 2 tablespoons reduced fat cheese (1)
D: Spaghetti Squash Enchilada Boats (3) with Black Beans and Corn (0)
Totals: Freestyle Points 15, Calories 1,034*

TUESDAY (3/13)
B: 2 hard boiled eggs (0) and an orange (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine lettuce (0), ¼ cup tomatoes (0) and 2 tablespoons reduced fat cheese (1)
D: Sheet Pan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 14, Calories 987*

WEDNESDAY (3/14)
B: 2 hard boiled eggs (0) and an orange (0)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine lettuce (0), ¼ cup tomatoes (0) and 2 tablespoons reduced fat cheese (1)
D: Asian Lettuce Wrap Chicken Chopped Salad (8)
Totals: Freestyle Points 14, Calories 890*

THURSDAY (3/15)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 teaspoon honey (1) and 2 tablespoons cashews (3)
L: Embarrassingly Easy Crock Pot Salsa Chicken Thighs (2) with ½ cup brown rice (3), 1 cup chopped romaine lettuce (0), ¼ cup tomatoes (0) and 2 tablespoons reduced fat cheese (1)
D: Lasagna Soup (8)
Totals: Freestyle Points 18, Calories 885*

FRIDAY (3/16)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 teaspoon honey (1) and 2 tablespoons cashews (3)
L: 1 whole wheat pita (4), with ¼ cup hummus (3) and carrot sticks (0)
D: Dinner out!
Totals: Freestyle Points 11, Calories 540*

SATURDAY (3/17)
B: Bell Pepper and Potato Frittata (1) with orange wedges (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Corned Beef and Cabbage Soup (8) with Whole Wheat Irish Soda Bread Muffins (6)
Totals: Freestyle Points 17, Calories 832*

SUNDAY (3/18)
B: Easy Bagel Recipe (3) with 1 egg (0) and 2 ounces avocado (3) and fruit salad** (0)
L: Greek Nachos (5) (Recipe x 2) with ½ cup sliced strawberries (0)
D: Shepherd’s Pie Lightened Up (5)
Totals: Freestyle Points 16, Calories 877*

*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.

**Fruit salad includes 2 chopped oranges, 2 sliced bananas, 1 cup sliced strawberries

Skinnytaste Meal Plan (March 12-March 18)

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53 comments

  1. You want to know if we are using these plans? Yes! Yes! Yes! You have done all my work for me and so much better than I could have done. I shared you on Facebook the same day I found your site. It’s the best I’ve ever seen,, bar none,
    for those of us who are trying to lose weight. The recipes are delicious and varied and most of them are easy. I really appreciate that you have the calories and the WW points. I don’t do WW anymore, but use MFP to track my calories, carbs, etc. Many of your recipes seem to already be in the database of MFP. You are awesome.

  2. This was my first week using your recipes and it was amazing! I loved all the recipes and the flexibility. I think this is how I’ll be able to lose weight for my wedding! 🙂

    What I would love even more would be a meal plan/grocery list for a single person. I know this is more work for you, but I would definitely pay for this style of meal plan. Maybe an idea for your next book? Or an online subscription? It would be so great to literally just take the list and go to the grocery store without having to think of how to reduce the amount of food (it would also be more budget friendly!). Thank you!!!

  3. Hi Gina, when will the slow and fast book be available on ibooks. I don’t do paper anymore and I love having the book on my phone when I do the shopping. I am just starting to get into slowcooking and Prest cooking so that book would be great for me. Love that you give ww points. I am considering purchasing an instant pot to replace a very old slow cookee and my Presto, but I read that it’s not reliable for slow cooking. I trust your judgment as a user. I know you love it, but would you recommend it for slow cooking. 

  4. Why cant i print the menu grid?

  5. Hi! I’m new to skinny taste, and I was wondering what everyone spends at the store per week for the meal plans? Trying to keep it budget friendly ?

  6. Absolutely love these meal plans! Please keep sharing them!!

  7. I can’t tell you how grateful I am to you for providing these (free!) meal plans! I have gone from being an overwhelmed, overweight working mom to now feeling more organized & equipped to change my life. You’ve helped me to find the time to exercise, time I didn’t have for myself before. Not only do you take time & effort out of meal planning, but I also save time by using your grocery list & ordering groceries online now (which keeps me out of the supermarket, and away from the Oreos!)THANK YOU THANK YOU THANK YOU.

  8. Gina,
    Thanks so much for the invaluable weekly menu planner. I am coming out of a very difficult period in my life, and not having to plan what to put on the table every night has literally been life saving for me. You have touched so many with what you do. Again, I thank you with all my heart. Lisa

  9. I love your meal plans! They make life so easy!

  10. I love your recipes!! I have lost 10lbs in 2mths. The meal plan is very helpful as I look forward to them every week. Please continue creating them, because I would be devastated if you stopped lol.

  11. Yes I use it…please keep posting the planner…Thank you!!!!

  12. Please continue to share your meal plan. It’s such a life save and great food too. Thank you so much for the effort and time you dedicate to doing this,

  13. I will definitely be using the meal plan this week. Soooo helpful for the working girl! Thank you so much for coming up with the plan and sharing it with everyone. I really appreciate it.

    Clelia

  14. Please keep doing this! It’s a LIFESAVER!!

  15. Thanks for the meal plans! I know is a lot of work but it truly helps to organize the week and stay healthy!! 🙂

  16. LOVE LOVE LOVE the meal plans! Thank you so much for these as they make my life so much easier. Grocery shopping is now a breeze and so is eating healthy!

  17. I’m using it!  I have been on ww for almost a year and am in a food rut!  My husband and I had the squash boats last night and we both loved it!  Thank you!!!

  18. I am obsessed with your blog! Thank you so much for these meal plans! I have been cooking almost exclusively from your blog for the past month or so, and every recipe has been a winner! Even my picky husband and three kids are loving these meals! I just bought one of your cookbooks as a gift for my mom, and after flipping through it, I’m thinking I need one too 🙂

  19. I love the meal plans! I’m new to weight watchers, and a vegetarian. I usually make some of the recipes verbatim and then use some as “vegetarian inspiration” with a different protein. Thank you for sharing these!

  20. Keep sharing these – they are awesome!

  21. I enjoy your meal plans, even if I don’t use them in the way they are intended. I use them more as a springboard to explore new recipes on your website. For instance, I can’t wait to try the Corned Beef soup!

    Now that I said that I don’t make the whole meal plan, it is Monday and *I* don’t have any plans right now, so why not? I’m in!

  22. I really like the weekday breakfast meals this week! Simple and fast. I don’t mind meal prepping for dinner but I like my lunches and breakfast to be non-fussy. Thank you so much for the meal plans every week! It makes my life so much easier! 

  23. What do you use as salad dressing, or do you know use any?

  24. I have your cookbooks, but a friend just told me about your online meal plans. This is my first week using your plan, and I love it! 🙂 As a busy, working mom of two young kids (3 and 1), it is proving to be invaluable. Saves me tons of time and I can provide healthy meals for my family that even my husband likes! I do Weight Watchers as well, so I REALLY appreciate the Freestyle points already being calculated for me. Thank you, Gina! Please keep the meal plans coming! 🙂

  25. Please, please, please continue to create these plans. I find them so very helpful.

  26. I am ABSOLUTELY using this. As a mom trying to loose the baby weight and be healthy this saves so much brain power. (I’ve never been good at this anyway!) thank you for sparing my mom- brain!!!

  27. Thank you so, so much for making eating healthy a breeze!!! You deserve a Humanitarian Award for helping those of out there who struggle with this area!!!!! THANK YOU!!!!

  28. Please keep posting the delicious meal plans And the very helpful shopping list.

  29. I LOVE this weekly meal plan and I share it with others! I usually download the recipes I want to try into a skinnytaste folder on my desktop, then label it with the week I’m using it. What I don’t make, I put into skinnytaste yet to make folder. You have changed my life. I use your recipes every single week. My new fave is the spicy California Shrimp Stack. I live on the west coast so I substitute the shrimp with CRAB!!! SO DELICIOUS! Keep on keeping on, Gina! THANK YOU!!!

  30. Your post pictures don’t match your menu plan!  🙁

  31. Please keep posting meal plans!! Makes life so much simpler!!

  32. Definitely loving the meal plans. Please keep sharing! The shopping list is so helpful!

  33. These plans are amazing! Been using them since January and they’ve been so helpful with meal planning and grocery shopping.

  34. I love your recipes and meal plans. Even more so now that I have  joined weight watchers. Thank you for sharing and please keep doing so. It helps this mama out so much and I know my family is eating good healthy food. 

  35. Love that you do this!

  36. Your husband is a beauty ,thank you so much 🙂

  37. I have enjoyed many of your recipes and am never disappointed with any of them. I have just recently started using your weekly meal plans and love them! Thank you for offering these meal plans and shopping lists.

  38. What is the dish on the bottom right with corn and black beans? Looks delicious but not seeing it on this meal plan.

    • https://www.skinnytaste.com/smoky-spice-rubbed-grilled-salmon-wit

    • was just about to comment and ask the same thing! looks like blackened salmon but when i search that the pic is different 🙂

      • ooo!! I found it
        https://www.skinnytaste.com/smoky-spice-rubbed-grilled-salmon-with/

      • https://www.skinnytaste.com/smoky-spice-rubbed-grilled-salmon-with/

        I found it! Maybe it was supposed to be on the menu plan and it didn’t make the cut lol. I think I might try it this week,

      • https://www.skinnytaste.com/smoky-spice-rubbed-grilled-salmon-with/

        Its a dry rubbed salmon. So yummy.

    • Smoky Spice Rubbed Grilled Salmon with Black Beans and Corn

  39. I have a problem with making too much food/too many leftovers. Freezing is not always an option. I noticed the embarrassingly easy crockpot salsa chicken is total 6 servings but you only used 3 in the plan. What do you do with leftovers? 

  40. So funny….I was just thinking…..when will Gina post the meal prep for this week?!
    I felt lost of a minute there didn’t know what to do for this week lol 
    Thank you Gina!!