A free 7-day, flexible weight loss 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 16-22)
St. Patrick’s Day and the first day of spring in the same week—do we really need another reason to celebrate? I think not!! If you’re hosting a St. Patty’s Day gathering- Corned Beef and Cabbage with Horseradish Cream, Irish Soda Bread or my Bell Pepper and Potato Frittata are sure to keep your shamrock-loving crowd happy. Don’t forget to end with a sweet treat like these Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting.
I’m also thrilled to welcome in spring and fresh produce (while fully manifesting some warmer temperatures)! Asparagus is one of my favorite early spring vegetables, and this easy Roasted Asparagus or any of these recipes will bring a little green to your table!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (3/16)
B: English Muffin Breakfast Sandwich (recipe x 2) and 1 cup strawberries
L: Tuna Sub-in-a-Tub with 12 small whole grain crackers
D: Roasted Sweet Potato Black Bean Bowls
Total Calories: 1,278*
TUESDAY (3/17)
B: English Muffin Breakfast Sandwich and 1 cup strawberries
L: Tuna Sub-in-a-Tub with 12 small whole grain crackers
D: Crock Pot Corned Beef and Cabbage with Creamy Cauliflower Mash with Kale and Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,247*
WEDNESDAY (3/18)
B: English Muffin Breakfast Sandwich and a kiwi
L: LEFTOVER Crock Pot Corned Beef and Cabbage with Whole Wheat Irish Soda Bread Muffins
D: Hasselback Chicken Primavera and Arugula Salad
Total Calories: 1,094*
THURSDAY (3/19)
B: English Muffin Breakfast Sandwich and a kiwi
L: Avocado Quinoa Salad
D: Beef and Cabbage Stir Fry with ¾ cup brown rice and Spicy Garlic Edamame
Total Calories: 1,259*
FRIDAY (3/20)
B: Carrot Banana Protein Smoothie
L: Avocado Quinoa Salad
D: Korean-Inspired Salmon Tacos with Spicy Slaw with Roasted Cauliflower Rice with Garlic and Lemon
Total Calories: 1,265*
SATURDAY (3/21)
B: Savory Cottage Cheese Bowl (recipe x 4)
L: Air Fryer Chicken Milanese with Mediterranean Salad
D: DINNER OUT
Total Calories: 783*
SUNDAY (3/22)
B: Cottage Cheese Sausage and Egg Frittata with 1 cup mixed berries
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (recipe x 4) and an apple
D: Slow Cooker Jerk Pork with Caribbean Salsa over ¾ cup brown rice and Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,226*
*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.
*Google doc
Shopping list
Produce
- 2 medium kiwi
- 1 medium ripe banana
- 4 medium apples (any variety)
- 1 (1-pound) container fresh strawberries
- 3 (6-ounce) container fresh berries (your choice)
- 9 medium limes
- 1 medium PLUS 1 large lemon
- 2 medium oranges
- 2 large mangos
- 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 6 Persian (mini) cucumbers
- 1 medium zucchini
- 3 medium heads garlic
- 1 (3-inch) piece fresh ginger
- 1 medium jalapeno
- 2 medium red bell peppers
- 1 small bag baby carrots
- 1 small bag shredded carrots
- 2 medium carrots
- 1 small bunch celery
- 1 small head broccoli florets
- 1 large head cauliflower
- 1 (16-ounce) package riced cauliflower
- 2 pounds (4 medium) sweet potatoes
- 2 medium parsnips
- 1 small head green cabbage
- 1 large head napa cabbage
- 1 small bag tri-color coleslaw
- 1 small PLUS 1 large head Romaine lettuce
- 1 (1-pound) clamshell/bag baby arugula
- 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag baby spinach
- 1 large bunch Lacinato kale
- 1 medium bunch scallions
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh basil (can sub parsley for garnish on Hasselback Chicken, if desired)
- 2 medium bunches fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1-pound) container grape or cherry tomatoes
- 2 medium heirloom tomatoes
- 2 medium vine-ripened tomatoes
- 1 small PLUS 2 medium red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 package turkey bacon (I love Applegate)
- 1 link raw Italian chicken sausage
- ¾ pound sliced deli roast beef
- 2 pounds (8) thin sliced boneless, skinless chicken breast fillets
- 1 ½ pounds (4) boneless, skinless chicken breasts
- 1 pound lean ground beef
- 2 pounds lean corned beef brisket
- 3 pounds boneless pork shoulder blade roast
- 1 (1-pound) wild salmon fillet
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder
- Fresh peppercorns
- Turmeric
- Hot sauce or ketchup (optional, for Breakfast Sandwich)
- Mayonnaise
- Red wine vinegar
- Apple cider vinegar
- Oregano
- Chili powder
- Chipotle chili powder
- Cumin
- Ground coriander
- Galic powder
- Bay leaves
- Honey
- Italian seasoning
- Reduced sodium soy sauce*
- Oyster sauce*
- Hoisin sauce*
- Mushroom (or dark) soy sauce
- Toasted sesame oil
- Cayenne pepper
- Toasted sesame seeds
- Gochujang paste*
- Jerk seasoning, such as Walkerswood mild
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) container nonfat milk
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
- 1 pint 1% buttermilk
- 1 small box butter
- 1 small box unsalted butter
- 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 package sliced cheddar or American cheese
- 1 (4-ounce) chunk fresh mozzarella
- 1 (8-ounce) block feta cheese
- 1 large wedge fresh Parmesan cheese
Grains*
- 1 small package corn tortillas
- 1 package light whole wheat English muffins
- 1 (10-ounce) baguette or French bread
- 1 box whole grain crackers (such as Mary’s Gone Crackers)
- 1 small package white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 package plain panko breadcrumbs
- 1 medium package dry brown rice (or 8 cups pre-cooked)
- 1 small package dry red or tricolor quinoa (or 1 ½ cups pre-cooked)
Canned and Jarred
- 1 (14-ounce) can reduced sodium chicken or vegetable broth
- 1 (14-ounce) can beef broth (can sub ¼ cup water in Stir-Fry, if desired)
- 1 (15-ounce) can black beans
- 1 (5-ounce) can light tuna in water
- 1 small can/jar chipotle peppers in adobo
- 1 small jar banana peppers or pepperoncini
- 1 small jar sliced dill pickles (optional, for Tuna Sub-in-a-Tub)
Frozen
- 1 small bag pearl onions
- 1 large bag in pod edamame
Misc. Dry Goods
- 1 single serve packet protein powder
- 1 package ground flax (meal)
- 1 small package raisins (if buying from bulk bin, you need 2/3 cup)
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need ¼ cup)
- 1 small package brown sugar
- 1 small package granulated sugar
- Baking powder
- Baking soda
- Cornstarch
*You can buy gluten free, if desired
