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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 18-24)
This week it’s official! Spring has finally arrived! Who else is excited for me? I can’t wait to try vibrant spring dishes like Creamy Orzo with Asparagus and Peas or this Swiss Chard Frittata. I love the bright colors!
If you want to get an early start on your Easter recipes. Try classic deviled eggs, mini quiches, grilled asparagus. And this beautiful ginger-carrot soup.
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 The recipe card takes you to the Weight Watchers website, where you can see the recipe builder used to identify 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’re 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 (3/18)
B: High Protein Egg White Muffins with Turkey Bacon and Pear
L: Spicy canned salmon rice bowl
D: Pesto Pasta with Arugula, Asparagus, Nuts, and Pistachios
Total calories: 1,008*
Tuesday (3/19)
B: High Protein Egg White Muffins with Turkey Bacon and Pear
L: LEFTOVER Pesto Pasta with Asparagus, Nuts, and Pistachios
D: Braised Chicken Enchilada Stuffed Sweet Potatoes
Total calories: 1,032*
Wednesday (3/20)
B: High Protein Egg White Muffins with Turkey Bacon and Pear
L: Avocado Quinoa Salad
D: Sheet Pan Turkey Meatloaf and Broccoli with Instant Pot Mashed Potatoes
Total calories: 1,159*
Thursday (3/21)
B: High Protein Egg White Muffins with Turkey Bacon and Pear
L: Avocado Quinoa Salad
D: Air Fryer Chicken Bites, 3/4 cup Brown Rice with Brussels Sprouts Salad with Pear and Pomegranate**
Total calories: 1,233*
Friday (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: Left 2 cups Brussels sprouts salad with pear and pomegranate with 1/4 cup pistachios.
D: Pineapple Shrimp Fried Rice
Total calories: 1,143*
Saturday (3/23)
B: Lemon Blueberry Buttermilk Pancakes with 1 tablespoon maple syrup
L: LEFTOVER Air Fryer Chicken Bites with Broccoli Salad (Recipe 1/2)
D: Go out to dinner.
Total calories: 670*
Sunday (3/24)
B: LEFTOVER Lemon Blueberry Buttermilk Pancakes with 1 Tbsp Maple Syrup
L: Avocado egg salad on 1 slice of whole-grain toast with orange.
D: Za’atar Lamb Chops with Basic Quinoa and Chopped Feta Salad
Total calories: 1,124*
*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 left room for you to add lots of food such as coffee, beverages, fruit, snacks, desserts, wine, etc.
**Make an additional 3 cups of brown rice for Friday dinner. Set aside 2 cups of salad and dressing on the side. For Friday lunch
*Google Docs
shopping list
manufacture
- 4 medium sized pears (any variety)
- 1 large red pear
- 4 medium sized oranges
- 1 small plus 2 medium lemons
- 1 medium sized lemon
- 1 pint dried blueberries
- 1 (6 ounce) package blackberries
- 1 (6 ounce) container raspberries
- 1 small pomegranate (or packed fresh pomegranate seeds)
- 2 medium sized pineapples
- 1 small head of garlic
- 1 medium sized shallot
- 2 medium jalapenos
- 2 small (5 ounces) Hass avocados, plus 1 medium (6 ounces)
- 1 medium orange or red bell pepper
- 1 package Persian (mini) cucumbers (you will need about 7, can sub 1 large English if desired)
- 3 pounds of broccoli florets
- 3/4 pound Brussels sprouts (or 1 bag (12 ounces), pre-shredded)
- 2 pounds russet potatoes
- 1 ½ pounds sweet potatoes (4 medium sized)
- 1/2 pound asparagus
- 2 medium sized green onions
- Fresh basil leaves, 1 bunch/container
- Fresh chives, 1 small bunch/container
- 1 small bunch fresh dill/container
- 1 small bunch of coriander
- 1 bag (10 ounces)/clamshell baby arugula
- 1 large head Romaine lettuce
- 1 medium beef steak or heirloom tomato
- 1 red onion
- 1 small yellow onion
Meat, poultry and fish
- 1 package turkey bacon (I like Applegate)
- 1 package center-cut bacon (you can sub the turkey bacon into egg white muffins if you like)
- 4 pounds boneless, skinless chicken breast
- 1 ¼ lb. 93% lean ground turkey
- 1 ¼ pounds large shrimp, peeled and deveined
- Bone-in lamb loin 1 3 pounds (8)
Condiments and spices
- extra virgin olive oil
- Canola oil
- cooking spray
- olive oil spray (or Misto oil mister)
- Kosher salt (I like diamond crystal)
- pepper grinder (or fresh pepper)
- garlic powder
- Adobo Seasoning
- light mayonnaise
- Sriracha Sauce
- Furikake (can sub nori and sesame seeds if desired)
- Ground red pepper (optional, for serving with pesto pasta)
- tomato ketchup
- Worcestershire sauce
- Italian Salad Dressing
- italian seasoning
- Sazon (optional for Air Fryer Chicken Bites)
- Dijon mustard
- Apple Cider Vinegar
- red wine vinegar
- Soy sauce*
- fish sauce
- vanilla extract
- maple syrup
- Za’atar
- Thyme
Dairy products and miscellaneous Chilled products
- 1 dozen large eggs
- 1 pint liquid egg white
- 1 quart low-fat buttermilk
- 1 small container of sour cream
- 1 small tub of whipped butter (you can add unsalted salt to the mashed potatoes if desired)
- 1 small box unsalted butter
- 1 (6 ounce) nonfat plain Greek yogurt
- 1 (16 ounce) package low-fat cottage cheese (I like good culture)
- 1 small package goat cheese
- 1 small package feta cheese
- 1 bag (8 ounces) shredded cheddar cheese
- 1 small piece fresh Parmesan cheese
Grains
- 1 small package dry brown rice (or 6 ¾ cups cooked)
- 1 small package dry quinoa
- 1 loaf whole grain bread, cut into small pieces
- 1 small package of unbleached all-purpose flour
- 1 small package of white whole wheat flour
- 1 small package of quick oats
- 1 package (16 ounces) whole-wheat fusilli or other short pasta (I like Delallo)
Cans and Jars
- 1 (5 ounce) can skinless wild pink or red salmon in water
- 1 (10 ounce) can enchilada sauce (or ingredients to make your own)
- 1 can (14.5 ounces) vegetable or chicken broth
Frozen
- 1 small package of green peas (can buy fresh if desired)
Other. Dry goods
- 1 small package of shelled pistachios (if buying from the bulk bin You will need about 1/2 cup.)
- 1 small package of pepitas (if buying from the bulk bin, you will need ¼ cup)
- 1 small package of sliced almonds (2 tablespoons if you buy them from the trash)
- 1 small package of peeled sunflower seeds (you will need ¼ cup if buying from a large container)
- 1 small package unsweetened dried cranberries (if buying from the bulk bin, you will need ¼ cup)
- 1 small package of granulated sugar
- baking powder
- baking powder
non-food items
*You can purchase gluten free if desired.
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