Healthy Diet

7 Day Healthy Meal Plan (March 1-7)

posted February 26, 2021 by Gina

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

So keeping in the theme of Meatless Mondays and Lenten Fridays–here are some vegetarian and fish recipes to check out-and don’t forget to add dessert! Some of my quick and easy favorites are Strawberries Romanoff and Maple Pecan Cheesecake Shooters. And I know the weather is still crazy but remember- spring will be here soon!!!!!

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 (3/1)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Food Cart-Style Chicken Salad with White Sauce* (8B 8G 8P)
D: Cheesy Eggplant Gnocchi Caprese (11B 11G 11P)

Totals: WW Points 23B 25G 23P, Calories 1,010**

TUESDAY (3/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Turkey Picadillo (5B 4G 5P) with Quick Cabbage Slaw (2B 2G 2P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 25B 27G 20P, Calories 1,085**

WEDNESDAY (3/3)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) (4B 7G 4P)

Totals: WW Points 16B 21G 16P, Calories 900**

THURSDAY (3/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Food Cart-Style Chicken Salad with White Sauce (8B 8G 8P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)

Totals: WW Points 21B 24G 17P, Calories 920**

FRIDAY (3/5)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and an orange (0B 0G 0P)
L: Turkey Club (7B 8G 7P) and an apple (0B 0G 0P)
D: Cilantro Lime Shrimp (1B 2G 1P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 15B 23G 10P, Calories 1,093**

SATURDAY (3/6)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Buffalo Chickpea Salad (3B 6G 3P)
D: ORDER IN!

Totals: WW Points 8B 11G 4P, Calories 457**

SUNDAY (3/7)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: BLT with Avocado (recipe x 4) (9B 9G 9P)
D: One-Pot Spaghetti Puttanesca (8B 8G 8P) with a green salad # (1B 1G 1P)
Totals: WW Points 23B 23G 19P, Calories 914**

*Prep Sunday night, if desired.
**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.

# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List

Produce

1 medium apple (any variety)4 medium bananas1 (1-pound) container fresh blueberries1 (6-ounce) container fresh berries (your choice)3 medium lemons2 medium limes1 medium orange2 small (5-ounce) Hass avocados2 medium heads garlic1 (2-inch) piece fresh ginger1 small cucumber3 medium red bell peppers1 medium package mini sweet rainbow peppers (you need about 20)1 (1-pound) eggplant1 pound broccoli florets1 ½ pounds (about 3 large) Russet or New potatoes2 large carrots1 small bunch celery1 small bunch scallions1 small bunch fresh Italian parsley1 medium bunch fresh cilantro1 small bunch/container fresh oregano1 small bunch/container fresh basil1 (5-ounce) bag/clamshell mixed greens1 (5-ounce) bag/clamshell baby spinach2 medium heads Romaine lettuce½ small head green cabbage (or 5 cups pre-shredded)5 medium vine-ripened tomatoes1 dry pint grape tomatoes1 small red onion1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

1 package center-cut bacon3 ounces sliced deli turkey breast (I like Boars Head)1 pound Italian chicken sausage1 ½ pounds peeled and deveined jumbo shrimp1 pound (4) wild salmon filets1 ¼ pound 93% lean ground turkey1 ½ pounds (4 large) boneless, skinless chicken thighs

Grains*

1 loaf sliced whole grain bread1 (1-pound) package gnocchi (I like Delallo)1 (1-pound) package spaghetti1 small bag dry brown rice (or 6 cups pre-cooked)1 small package steel cut oats

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Light vinaigrette (or make your own with ingredients in list)Crushed red pepper flakesFrank’s RedHot sauceGround cinnamonCinnamon sticksPure maple syrup (can sub 8 teaspoons honey in Steel Cut Oats, if desired)Red wine vinegarApple cider vinegarUnseasoned rice vinegarReduced sodium soy sauce*Sesame oilToasted sesame seedsOreganoCuminBay leavesRegular or light mayonnaiseGarlic powderRosemaryHoneyTurmericSweet paprika

Dairy & Misc. Refrigerated Items

½ dozen large eggs1 (17.5-ounce) tub nonfat plain Greek yogurt1 (8-ounce) container whole milk yogurt1 (6 to 8-ounce) tub small mozzarella cheese balls1 (8-ounce) container milk of your choice1 small package blue cheese (optional, for Buffalo Chickpea Salad)

Canned and Jarred

1 (15-ounce) can black beans2 (15-ounce) cans chickpeas1 small container tahini1 small can/jar anchovy fillets1 small jar capers1 small jar pitted Kalamata olives1 small jar green olives (can sub ¼ cup capers in Picadillo, if desired)1 (4-ounce) can or (4.5-ounce) tube tomato paste1 (28-ounce) can crushed San Marzano Style tomatoes1 (8-ounce) can tomato sauce1 (32-ounce) carton unsalted chicken broth1 small jar mild harissa (optional, for Food Cart-Style Chicken Salad)

Misc. Dry Goods

1 small package granulated sugar1 small package brown sugar1 small package chopped walnuts (if buying from bulk bin, you need 2 tablespoons)

*You can buy gluten free, if desired

Print Shopping List

posted February 26, 2021 by Gina

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