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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 11-17)
One of my favorite Irish “blessings” – ‘May the road rise up to meet you’. May the wind always be at your back. May the sun shine warmly on your face. Rain falls on your fields and until we meet again May the Lord hold you in the palm of his hand’ It’s hard to believe it’s already March! If you’re getting ready for a St. Patrick’s Day party. Be sure to check out some of my favorite recipes like Corned Beef and Cabbage with Horseradish Cream, Low Fat Irish Soda Bread, and this fun Shamrock Shake! Don’t forget a sweet Irish dessert to cap off the night with Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting. Don’t forget to celebrate safely!
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’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 (3/11)
B: Banana Pea Protein Oatmeal
L: Italian Broccoli Salad (Recipe 1/2)
D: Tofu Tacos with Potatoes and Jalapenos with Southwestern Black Bean Salad
Total calories: 1,285*
Tuesday (3/12)
B: Banana Pea Protein Oatmeal
L: Italian Broccoli Salad Sub
D: Skillet Ground Turkey Cauliflower Taco with LEFTOVER Southwestern Black Bean Salad
Total calories: 1,097*
Wednesday (3/13)
B: Greek yogurt with berries, nuts, and honey.
L: Italian Broccoli Salad Sub
D: Braised Chicken and Lentil Soup with Easy Garlic Knots (recipe x 2)
Total calories: 1,060*
Thursday (3/14)
B: Mushroom-spinach scrambled eggs with 1 slice of whole-grain bread.
L: Kale and Butternut Squash Salad with Pear and Almonds
D: LEFTOVER STEAM CHICKEN AND LENTIL SOUP WITH EASY GARLIC KNOT.
Total calories: 1,205*
Friday (3/15)
B: Mushroom-spinach scrambled eggs with 1 slice of whole-grain bread.
L: Kale and Butternut Squash Salad with Pear and Almonds
D: Stir-fried shrimp
Total calories: 1,075*
Saturday (3/16)
B: Apple Cinnamon Yogurt Bowl (recipe x 2)
L: Turkish Chili White Beans
D: Go out to dinner.
Total calories: 590*
Sunday (3/17)
B: Bell Pepper and Potato Frittata with Pineapple, 1 cup
L: LEFTOVER White Beans Turkey Chili
D: Crock Pot Corned Beef and Cabbage, Creamy Mashed Cauliflower with Kale and Whole Wheat Irish Soda Bread Muffins
Total calories: 1,088*
*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.
*Google Docs
shopping list
manufacture
- 2 medium sized (ripe) bananas
- 1 small pear
- 2 medium sized apples
- 1 large pineapple
- 1 (6 ounce) package fresh berries of your choice
- 3 medium sized lemons
- 2 large heads of garlic
- 1 piece fresh ginger (1 inch)
- 1 small shallot
- 2 large jalapenos PLUS
- 1 small green bell pepper
- 1 small plus 1 large red bell pepper
- 2 large Cubanelle peppers
- 2 small (5 ounces) PLUS 1 medium (6 ounces) Hass avocados
- 1/2 pound broccoli florets
- ½ pound asparagus or snow peas
- 1 medium head cauliflower (or 4 cups rice) plus 1 large head
- 1 (8 ounce) container sliced mushrooms
- 1 small butternut squash (or 10 ounces, pre-sliced)
- 1 medium russet potato
- 1 medium Yukon Gold potato
- 2 medium parsnips
- 2 small carrots PLUS 2 medium carrots
- 1 small head green cabbage
- 1/2 small head purple cabbage (or 1 small bag, cut and prepared in advance)
- 1 large bunch Lacinato kale
- 1 bag (5 ounces)/clamshell baby spinach
- 1 bag (5 ounces)/clamshell baby arugula
- 1 small bunch of spring onions
- 1 large bunch fresh cilantro
- 1 medium bunch culantro (optional for sofrito)
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh basil/container
- 1 pint dried grapes or cherry tomatoes
- 1 red onion
- 3 small PLUS 2 medium yellow onions
Meat, poultry and fish
- 1 small package Genoa salami (if buying from a deli, you will need 1 ½ ounces)
- 1 package deli ham, cut into small pieces (if buying at the deli counter, you will need 1 ½ ounces)
- 1 package deli turkey, cut into small pieces (if buying at the deli counter, you will need 1 ½ ounces)
- 4 pounds 93% lean ground turkey
- 1 ½ pounds boneless, skinless chicken thighs (6)
- 1 ¼ pounds large shrimp, peeled and deveined
- 2 pounds lean beef brisket
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)
- pure maple syrup
- honey
- red wine vinegar
- Oregano
- Reduced sodium soy sauce*
- cayenne pepper
- smoked bird’s eye chilli
- paprika
- Cumin
- garlic powder
- turmeric
- Adobo Seasoning
- balsamic vinegar
- Dijon mustard
- rice vinegar
- Sriracha sauce (not necessary for stir-fry shrimp)
- sesame seeds
- cinnamon
- Nutmeg
- crushed red chili flakes
- Bay leaf
Grains*
- 1 small package of quick oats
- 1 package small (6 inch) corn tortillas (you will need 8)
- 1 medium package unbleached all-purpose flour
- 1 small package of white whole wheat flour
- 1 loaf whole grain bread, cut into small pieces
- 1 small bag dry white or brown rice (or 2 cups pre-cooked)
Dairy products and miscellaneous Chilled products
- 1 dozen large eggs
- 1 quart liquid egg whites
- 1 package extra-firm tofu (14 ounces)
- 1 tub (32 ounces) nonfat plain yogurt (I like Stonyfield)
- 1 tub (32 ounces) nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small box of butter
- 1 pint low-fat buttermilk
- 1 (8 ounce) package nonfat milk
- 1 small tub reduced-fat sour cream
- 1 small piece fresh mozzarella
- 1 small block or bag shredded low-fat provolone cheese
- 1 small piece fresh Parmesan cheese
- 1 small package of blue cheese
Cans and Jars
- 1 can (15 ounces) of chickpeas
- 1 can (15.5 ounces) of black beans
- 4 (15.5 ounces) cannellini or navy beans
- 1 (10 ounce) can RoTel diced tomatoes
- 1 can (4 ounces) or (4.5 ounces) straw tomato paste
- 1 can (8 ounces) tomato sauce
- 1 (4.5 ounce) can chopped green chilies
- 1 medium jar/salsa tub
- 1 bottle pepperoncini, cut into small pieces
- 3 boxes (32 ounces) chicken broth
Frozen
- 1 small package pearl onions (you need 1 cup)
- 1 (10 ounce) bag corn kernels
Other. Dry goods
- corn starch
- baking powder
- baking powder
- 1 (11 ounce) box Orgain’s Liquid Vanilla Protein Shake
- 1 pound dried green or brown lentils
- 1 small package raw sugar
- 1 small pack of brown sugar
- 1 package medium walnuts (if buying from a large tub, you will need about 4 cups)
- 1 package of chopped almonds (you’ll need 2 tablespoons if you bought them from the trash)
- 1 small package of golden raisins (about a cup if buying from the trash)
*You can purchase gluten free if desired.
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