7 Day Healthy Meal Plan (Feb 28-March 6)

posted February 25, 2022 by Gina

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

Table of Contents

7 Day Healthy Meal Plan

Ash Wednesday is this week, so if you are looking for meatless meals check out Lenten friendly recipes with some of my favorites like Garlic Shrimp, Broccoli and Cheese Twice Baked Potatoes or Baby Pasta Shells with Asparagus and Marinara Sauce.

One of the best ways to keep your healthy, homemade eating habits on track is to plan and prepare ahead! These weekday meal prep plans will help you do just that. We’ve sorted through 100’s of recipes to bring you 5 days worth of weekday breakfast, lunch and dinner ideas that are easy to put together, delicious and great on-the-go. In addition to the awesome recipes you’ll also find a full game-plan on how to prep these dishes ahead, what to make when, and storage tips.

About Relish+

I’ve partnered with Relish+ to bring you brand new Skinnytaste meal plans that you can customize, plus more! You can save and edit my meal plans, save any recipe from anywhere (including cookbooks!), get shopping lists and easily order groceries. Start your free trial today!

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally updated!

About The Meal Plan

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. You should aim for around 1500 calories* per day.

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!

THE DETAILS:

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 (2/28)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Tuna Egg Salad over 1 ½ cups mixed greens
D: Cheesy Eggplant Gnocchi Caprese and a green salad*

Total Calories: 1,197**

TUESDAY (3/1)
B: 2 hard-boiled eggs and a kiwi
L: Tuna Egg Salad on 1 slice whole grain bread
D: Slow Cooker Salsa Verde Chicken over ¾ cup brown rice and Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)

Total Calories: 1,061**

WEDNESDAY (3/2)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: LEFTOVER Slow Cooker Salsa Verde Chicken over ¾ cup brown rice and Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
D: Stuffed Pepper Soup with 2 ounces multigrain baguette
Total Calories: 1,162**

THURSDAY (3/3)
B: 2 hard-boiled eggs and a kiwi
L: LEFTOVER Stuffed Pepper Soup with 2 ounces multigrain baguette
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 926**

FRIDAY (3/4)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: LEFTOVER Stuffed Pepper Soup
D: Cajun Fried Rice

Total Calories: 1,104**

SATURDAY (3/5)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Cilantro Chicken Salad (recipe x 2) on 1 slice whole grain bread with 1 ounce avocado and an orange
D: DINNER OUT!

Total Calories: 628**

SUNDAY (3/6)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: BLT Salad with Avocado
D: Easy Turkey Meatloaf with Instant Pot Mashed Potatoes and Easy Garlic Broccolini

Total Calories: 871**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
**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

3 medium (very ripe) bananas
2 medium kiwis
4 medium oranges
3 medium limes
2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
1 English cucumber
1 small PLUS 2 medium red bell peppers
1 small green bell pepper
1 large head garlic
1 medium shallot
1 (1-pound) eggplant
3 ½ pounds Russet potatoes
½ pound broccoli florets
2 bunches broccolini
5 ounces shiitake mushrooms
1 medium carrot
1 medium bunch scallions
1 (10-ounce) clamshell/bag mixed greens
1 (5-ounce) clamshell/bag baby spinach
1 large head Romaine lettuce
1 small bunch fresh cilantro
1 small bunch/container fresh basil
4 medium Roma tomatoes
2 medium vine-ripened tomatoes
1 small red onion
2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

2 ¾ pounds boneless, skinless chicken breasts
1 package chicken andouille sausage
1 ½ pounds Italian chicken sausage
1 1/3 pounds 93% lean ground turkey
1 pound 95% lean ground beef
½ pound peeled and deveined shrimp
1 package center-cut bacon

Grains*

1 package quick oats
1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
1 (1-pound) package gnocchi (I like Delallo)
1 medium package dry brown rice (or 9 ¾ cups pre-cooked)
1 (10-ounce) multigrain baguette
1 package seasoned whole wheat breadcrumbs

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 (or fresh peppercorns)
Light or regular mayonnaise
Light vinaigrette dressing
Garlic powder
Oregano
Cumin
Marjoram
Rosemary
Reduced sodium soy sauce*
Sriracha or Louisiana-style hot sauce (optional, for serving with Cajun Fried Rice)
Chili powder
Ketchup
Worcestershire sauce
Crushed red pepper flakes (optional, for Broccolini)
Low sodium Cajun seasoning