A free, flexible 7-day weight loss meal plan with 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)
With the first day of spring the same week as St. Patrick’s Day, do you really need another reason to celebrate? I don’t think so!! If you’re hosting a St. Patty’s Day gathering, corned beef and cabbage with horseradish cream, Irish soda bread, or green pepper and potato frittata will make your shamrock lovers happy. Don’t forget to top it off with a sweet treat like Chocolate Stout Cupcakes with Baileys Irish Cream Cheese Frosting.
I’m also excited to welcome spring and fresh produce (with warmer temperatures in full effect)! Asparagus is one of my favorite early spring vegetables. This easy roasted asparagus or one of these recipes will bring a little green to your table!
If you’re new to my meal plans, I’m sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, or search for 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 and it depends on your goals, age, weight, etc.
We also have accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Lastly, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan.
Monday (3/16)
B: English Muffin Breakfast Sandwich (recipe x 2) and 1 cup strawberries
L: Tuna tub with 12 small whole grain crackers.
D: Roasted sweet potato and black bean rice bowl
Total Calories: 1,278*
Tuesday (3/17)
B: English muffin breakfast sandwich and 1 cup strawberries
L: Tuna tub with 12 small whole grain crackers.
D: Crock Pot Corned Beef and Cabbage Irish Soda Bread Muffins with Creamy Cauliflower Mash with Kale and Whole Wheat
Total Calories: 1,247*
Wednesday(3/18)
B: English muffin breakfast sandwich and 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 kiwi
L: Avocado Quinoa Salad
D: Stir-fried Beef and Cabbage with ½ 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 salmon tacos with spicy slaw served with roasted cauliflower rice with garlic and lemon.
Total Calories: 1,265*
Saturday (3/21)
B: Savory Cottage Cheese Ball (Recipe x 4)
L: Air Fryer Chicken Milanese and Mediterranean Salad
D: dinner
Total Calories: 783*
Sunday (3/22)
B: Cottage Cheese Sausage and Egg Frittata, 1 cup mixed berries
L: Roast beef sandwich with arugula, shredded parmesan cheese (recipe x 4) and apples
D: Slow Cooker Jerk Pork with Caribbean Salsa over 3/4 cup brown rice and wilted baby spinach with garlic and oil.
Total Calories: 1,226*
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
*Google Docs
shopping list
produce
- 2 medium kiwis
- 1 medium ripe banana
- 4 medium apples (any type)
- 1 (1 pound) container fresh strawberries
- 3 (6-ounce) container fresh berries (optional)
- 9 medium limes
- 1 medium + 1 large lemon
- 2 medium oranges
- 2 large mangoes
- 3 small (5 ounce) + 1 medium (6 ounce) Hass avocado
- 6 Persian (mini) cucumbers
- 1 medium pumpkin
- 3 medium garlic cloves
- 1 (3-inch) piece of fresh ginger
- 1 medium jalapeño
- 2 medium red bell peppers
- 1 small bag of baby carrots
- 1 bag of finely chopped carrots
- 2 medium carrots
- 1 small bunch celery
- 1 small head broccoli floret
- 1 large head of cauliflower
- 1 (16-ounce) package riced cauliflower
- 2 pounds sweet potatoes (4 medium)
- 2 medium parsnips
- 1 small head of green cabbage
- 1 large head of cabbage
- 1 small bag of tri-color cabbage salad
- 1 small + 1 large romaine lettuce
- Shell/bag 1 baby arugula (1 pound)
- 1 (5 ounces) + 1 (1 pound) shell/bag baby spinach
- 1 large bunch Lacinato Kale
- 1 medium bunch of green onions
- 1 small bunch/container of fresh chives
- A small bunch/container of fresh basil (you can add parsley for garnish to the Hasselback Chicken if desired).
- 2 medium fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 (1 pound) container grape or cherry tomatoes
- 2 medium heirloom tomatoes
- 2 medium vine ripe tomatoes
- 1 small + 2 medium red onions
- 1 small yellow onion
meat, poultry and fish
- 1 pack turkey bacon (I like Applegate)
- 1 raw Italian chicken sausage
- ½ pound thinly sliced deli roast beef
- 2 pounds (8) boneless, skinless chicken breast fillets, thinly sliced
- 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 wild salmon fillet (1 pound)
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- pepper grinder
- fresh pepper
- turmeric
- Hot sauce or ketchup (optional, for breakfast sandwiches)
- mayonnaise
- red wine vinegar
- apple cider vinegar
- oregano
- red pepper powder
- Chipotle red pepper powder
- cumin
- coriander
- Gallic acid powder
- bay leaves
- honey
- italian seasoning
- Reduced sodium soy sauce*
- Oyster sauce*
- Hoisin Sauce*
- Mushroom (or dark soy sauce) soy sauce
- roasted sesame oil
- cayenne pepper
- toasted sesame seeds
- chili pepper paste*
- Walker’s Wood Mild, etc. Jerk Seasoning
Dairy Products and Other Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) container of nonfat milk
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
- 1 pint of 1% buttermilk
- 1 small box butter
- 1 small box of unsalted butter
- 2 (16-ounce) containers of low-fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 package sliced cheddar or American cheese
- 1 chunk (4 ounces) fresh mozzarella
- 1 block (8 ounces) feta cheese
- 1 large wedge fresh Parmesan cheese
gig*
- 1 small package corn tortilla
- 1 pack light whole wheat English muffins
- 1 baguette or French bread (10 ounces)
- 1 box of whole grain crackers (such as Mary’s Gone Crackers)
- 1 small package of white whole wheat flour
- 1 small package unbleached all-purpose flour
- 1 pack regular panko bread crumbs
- 1 medium dried brown rice (or 8 cups pre-cooked)
- 1 small package dried red or tri-color quinoa (or 1 ½ cups precooked)
Canned and Jarred
- 1 cup (14 ounces) reduced-sodium chicken broth or vegetable broth
- 1 container (14 ounces) beef broth (you can add less than ¼ cup of water to the stir-fry, if desired)
- 1 can (15 ounces) black beans
- 1 (5 ounce) can ignite tuna in water.
- 1 small can/bottle of chipotle peppers in adobo
- 1 small jar banana peppers or pepperoncini
- 1 small jar sliced dill pickle (optional, for tuna bath)
frozen
- 1 small bag of pearl onions
- 1 large bag of peas in a pod
other fabrics
- Disposable Packet Protein Powder
- 1 pack flax meal (meal)
- 1 small package raisins (if purchasing in bulk container, you will need 2/3 cup)
- 1 small package shelled roasted pistachios (if buying in bulk you will need ¼ cup)
- 1 small package brown sugar
- 1 small package granulated sugar
- baking powder
- baking soda
- cornstarch
*You can also purchase gluten-free if you wish.
