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Free 7-day flexible diet meal plan including breakfast, lunch, and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (March 4-10)
March came in like a lion. And it comes out like a lamb, right? I’m ready for the latter and spring weather! Did you know that artichokes and asparagus were among the first vegetables? To be ripe and ready for spring? Some of my favorite recipes are these Italian Stuffed Artichokes and Parmesan Asparagus Fries that just scream spring!
This is because grocery prices are skyrocketing. So many of us have had to adapt, downsize, and/or get more creative with our meals. One of the best ways to control your budget and maintain healthy eating habits is through meal planning. You can get an even more budget-friendly 5-day meal plan by subscribing to Relish+ (14-day free trial here!
Ultimate Meal Planner Skinnytaste
Get the Skinnytaste Ultimate Meal Planner! The 52-Week Spiral Meal Planner has a weekly meal planning sheet that you can tear out and put in the refrigerator if you want, a 12-week meal plan, 30 recipes (15 new), and a grocery list. I like to start the week with gratitude, affirmations, and intention. So I added space for that too. I hope you love this as much as I do!
Buy the Skinnytaste meal planner here:
Notes on WW Points
If you’re following Weight Watchers, all recipes here have been updated to reflect the new recipes. weight control program, with the score appearing under the formula name ww button in the recipe card will take you to weight watchers website As you can see the Recipe Builder tool is used to determine those points and add them to your day. (USA only You must be logged into your account.) All cookbook recipes in the cookbook index have also been updated!
About the meal plan
If you are
New to my meal plan I’ve shared these FREE 7 Day Flexible Healthy Meal Plans (you can see my previous meal plans here) which are meant as a guide. Plenty of wiggle room so that you will add more food, coffee, drinks, fruit, snacks, desserts, wine, etc. or swap out the recipe for the meal you want. You can find recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all. It will vary according to your goals, age, weight, etc.
It also provides an organized and accurate grocery list. This makes grocery shopping a lot easier and a lot less stressful. Save money and time You will eat out less. Waste less food And you’ll have everything you need to help you stay on track.
Finally, if you’re on Facebook, join my Facebook community at Skinnytaste where everyone shares photos of the recipes they’re making. You can join here. I love all the ideas everyone shared! If you want to get on the email list You can apply here. So you don’t miss out on your meal plan!
Meal plan:
Breakfast and lunch Monday-Friday are designed to serve one person, while dinner and all meals on Saturday and Sunday are designed to serve a family of four. Some recipes The recipe may leave enough leftovers for two nights or lunch the next day. The shopping list is comprehensive and includes everything you need to make every meal as planned.
Monday (3/4)
B: High protein egg bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 tomato slices, and 4 red onion rings.
L: Cranberry Chicken Salad on Apple Slices
D: Roasted Sweet Potato Black Bean Bowl
Total calories: 1,361*
TTuesday (3/5)
B: High protein egg bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 tomato slices, and 4 red onion rings.
L: Cranberry Chicken Salad on Apple Slices
D: Turkey Enchilada Stuffed Poblanos Rellenos with Quick Mexican Rice
Total calories: 1,209*
Wednesday (3/6)
B: Air Fryer Breakfast Banana Split
L: High protein egg bagel with 1 tablespoon mustard, 2 ounces deli turkey, 1 slice cheddar cheese, and 1 leaf lettuce with orange.
D: Butternut Squash Lasagna with Kale and Brussels Sprouts**
Total calories: 1,244*
Thursday (3/7)
B: High-Protein Scrambled Egg Enchilada
L: High protein egg bagel with 1 tablespoon mustard, 2 ounces deli turkey, 1 slice cheddar cheese, and 1 leaf lettuce with orange.
D: LEFTOVER Butternut Squash Lasagna with Kale and Brussels Sprouts Salad
Total calories: 1,228*
Friday (3/8)
B: High-Protein Scrambled Egg Enchilada
L: Tuna Chickpea Salad (½ recipe) on 2 cups mixed vegetables.
D: Drunken Shrimp Noodles
Total calories: 1,052*
Saturday (3/9)
B: Breakfast class with sausage and mushrooms
L: Miami Avocado Crab Toast (recipe x 4)
D: Go out to dinner.
Total calories: 531*
Sunday (3/10)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: Chicken Pie Soup with Bisquick Garlic Cheddar Biscuits
Total calories: 1,057*
*This is just a guideline. Women should aim for approximately 1,500 calories per day. Here is a helpful calculator to estimate your calorie needs.. I leave room for you to add lots of food such as coffee, drinks, fruit, snacks, desserts, wine, etc.
**Reserve 1/2 cup salad (undressed) for Thursday dinner.
*Google Docs
shopping list
manufacture
- 2 medium sweet apples
- 1 medium sized banana
- 2 small PLUS 5 medium sized lemons
- 2 medium sized oranges
- 4 small Hass avocados (4 ounces)
- 2 medium heads of garlic
- 3 medium jalapenos
- 4 large poblano chiles
- 1 small red bell pepper
- 4 small radishes
- 2 pounds sweet potatoes (4 medium sized)
- 2 medium Russet or Yukon Gold potatoes
- 1 large butternut squash (at least 3 pounds)
- 1/2 pound Brussels sprouts (or 4 cups pre-sliced)
- 1 small bunch celery
- 1/2 pound broccoli florets
- 3/4 pound thinly sliced portobello mushrooms
- 3 large bunches of spring onions
- 1 small plus 1 large bunch of coriander
- 1 small bunch Italian parsley
- Basil leaves, 1 medium bunch/container
- 1 (5 ounce) container mixed greens
- 1 (5 ounce) package baby kale
- 1 small bunch Lacinato kale
- 2 medium plum tomatoes
- 2 medium sized ripe tomatoes
- 1 medium plus 1 small red onion
- 1 medium plus 1 large yellow onion
Meat, poultry and fish
- 1 grilled chicken (or 12 ounces raw, boneless, skinless chicken breast)
- 1 ¼ pounds boneless, skinless chicken breasts (or 1 pound pre-cooked)
- 93% lean ground turkey, 3/4 lb.
- 1 pound Italian chicken sausage (I like alfresco)
- 3/4 pound turkey or chicken breakfast sausage
- 1/2 pound cooked lump crab meat
- 1 pound large shrimp, peeled and deveined
- 1 pound sushi or sashimi grade salmon
- 1 (4 ounce) package sliced smoked salmon (lox)
- ¼ pound thinly sliced deli turkey (I like boar’s head)
Grains
- 1 (8 ounce) whole-wheat ciabatta or sour cubes
- 1 loaf whole grain bread, cut into small pieces
- 1 package (6 inch) gluten-free or whole-wheat tortillas (I like Siete tapioca flour.)
- 1 small package of unbleached all-purpose flour
- 1 package thick rice noodles (8 ounces)
- 1 medium package dry brown rice (or 6 cups pre-cooked)
Condiments and spices
- extra virgin olive oil
- Canola oil
- cooking spray
- olive oil spray (or get Misto Mr.Oil)
- Kosher salt (I like Diamond Crystal)
- pepper grinder (or fresh pepper)
- All Bagel Seasonings (or any other bagel topping)
- mayonnaise
- cayenne pepper
- Mexican chili powder
- Chipotle Chili Powder
- Cumin
- coriander
- garlic powder
- Oregano
- Bay leaf
- smoked bird’s eye chilli
- paprika
- cayenne pepper
- pure maple syrup
- cinnamon
- Dijon mustard
- yellow mustard (You can sub the Dijon mustard on the bagel egg sandwich if desired.)
- Apple Cider Vinegar
- Adobo Seasoning
- red wine vinegar
- Oyster sauce*
- fish sauce
- Soy sauce*
- Sriracha Sauce
- Roasted sesame oil
- black and white sesame seeds
- Thyme
Dairy products and miscellaneous Chilled products
- 1 large egg, 18 eggs
- 1 pint liquid egg white
- 1 small container whipped cream cheese
- 1 (15 ounce) package skim ricotta cheese
- 1 (32 ounce) package nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small box of butter
- 1 box (half gallon) of skim milk
- 1 medium sized piece of Parmesan cheese
- 1 block (8 ounces) reduced-fat cheddar (I like Cabot 50% reduced)
- 1 (8 ounce) block cheddar cheese
- 1 bag (8 ounces) reduced-fat shredded cheddar cheese
- 1 bag (8 ounces) shredded Colby-Jack cheese mix (1/2 cup shredded cheddar can be added to stuffed Poblanos if desired)
- 1 bag (16 ounces) partially shredded mozzarella cheese
Cans and Jars
- 1 small can/bottle chipotle peppers in adobo sauce
- 1 can (15 ounces) of black beans
- 1 can (15 ounces) of chickpeas
- 1 can (28 ounces) crushed tomatoes (I like Tuttorroso)
- 1 can (29 ounces) tomato sauce
- 1 can (4 ounces) or (4.5 ounces) straw tomato paste
- 1 box (32 ounces) reduced sodium chicken broth
- 1 can (6 ounces) of wild albacore tuna in water (I prefer American tuna)
- 1 small bottle of capers
Frozen
- 1 package (10 ounces) of classic mixed vegetables (peas, carrots, green beans, corn)
Other. Dry goods
- baking powder
- 1 small package dried cranberries (1 tablespoon if buying from the trash)
- 1 medium package pecan halves (if buying from a large tub, you will need about 4 cups)
- 1 small pack of dark brown sugar
- 1 small package of granulated sugar
- Heart Smart Bisquick 1 box
- 1 package chicken broth cubes
- Colored sprinkles (not required for Breakfast Banana Split)
*You can purchase gluten free if desired.
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