7 Day Healthy Meal Plan (March 14-20)

posted March 12, 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.

7 Day Healthy Meal Plan

An sweet Irish saying, “May your troubles be less and your blessings be more, and nothing but happiness come through your door”. Happy St. Patrick’s Day! I have the Instant Pot recipe on the meal plan this week but you can also check out my Corned Beef and Cabbage with Horseradish Cream, and of course Irish Soda Bread. Enjoy and please celebrate safely!

I’ve been hearing from a lot of folks that have recently gone back to the office or are headed back soon. It’s exciting to finally feel like things are getting back to normal, but shifting routines can be overwhelming and stressful and can make it hard to maintain your healthy eating habits. To help you get back into the groove we’ve created these amazing Meal Prep Meal Plans for Relish+ that include great make-ahead breakfasts and lunches that are perfect for packing up and taking on the go. There are also dinner plans where you do the majority of the prep on the weekend, so you can still eat well on busy weeknights. And remember, with Relish+ you can customize the plans, get shopping lists and you can even order all of the ingredients from your favorite grocery store.

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 (3/14)
B: Savory Cottage Cheese Bowls
L: Classic Egg Salad (½ recipe) on High Protein Bread* and a pear
D: Kung Pao Tofu with ¾ cup brown rice

Total Calories: 1,046**

TUESDAY (3/15)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Classic Egg Salad on LEFTOVER High Protein Bread and a pear
D: Turkey Taco Skillet

Total Calories: 1,091**

WEDNESDAY (3/16)
B: LEFTOVER High Protein Bread with 2 tablespoons light cream cheese, 3 red onion rings, 2 slices tomato and 2
ounces smoked salmon
L: Chickpea Avocado Salad
D: Instant Pot Chicken Parmesan with 1 cup whole wheat spaghetti and a green salad #

Total Calories: 1,087**

THURSDAY (3/17)
B: LEFTOVER High Protein Bread with 2 tablespoons light cream cheese, 3 red onion rings, 2 slices tomato and 2
ounces smoked salmon
L: Leftover Chickpea Avocado Salad
D: Instant Pot Corned Beef and Cabbage with Creamy Cauliflower Mash with Kale and Whole Wheat Irish Soda
Bread Muffins

Total Calories: 1,176**

FRIDAY (3/18)
B: 2 over-easy eggs with 1 slice toast and a pear
L: LEFTOVER Instant Pot Corned Beef and Cabbage and a Whole Wheat Irish Soda Bread Muffins
D: Healthy Cod Fish Tacos with  Skillet Mexican Zucchini

Total Calories: 1,191**

SATURDAY (3/19)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ cup cottage cheese
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT!

Total Calories: 588**

SUNDAY (3/20)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ cup cottage cheese
L: Air Fryer Chicken Tenders with 8 baby carrots
D: Enchilada Turkey Meatloaf with Cilantro-Lime Roasted Cauliflower
Total Calories: 1,066**

*Make egg salad and bread Sunday night, if desired.
**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.

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

*Google doc

Print Shopping List

Print Shopping List

Shopping List

Produce

• 3 medium pears
• 1 dry pint fresh blueberries
• 6 medium limes
• 2 medium lemons
• 1 small (5-ounce) Hass avocado
• 4 Persian cucumbers (or 1 small regular cucumber PLUS 1 large English)
• 2 pounds zucchini
• 3 medium red bell pepper
• 2 medium jalapeños
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 2 large heads cauliflower
• 5 medium carrots
• 1 small bag baby carrots
• 1 small bunch celery
• 2 medium bunches scallions
• 1 medium bunch/container fresh chives
• 1 small bunch/container fresh basil (optional garnish for Chicken Parmesan)
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley1 (5-ounce) bag/clamshell mixed greens
• 1 small head Romaine lettuce
• 1 medium head kale
• 1 large head yellow cabbage
• ½ small head red cabbage
• 1 (1-pound) container grape or cherry tomatoes
• 1 small PLUS 2 large tomatoes
• 1 medium red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 2 ½ pounds 93% lean ground turkey
• ¾ pound (4) thin boneless, skinless chicken breast cutlets
• 1 ¼ pounds (12) boneless, skinless chicken breast tenders
• 1 pound (4) skinless firm white fish fillets, such as cod, snapper or mahi mahi
• 1 pound peeled and deveined large shrimp
• 1 (4-ounce) package lox (smoked salmon)
• 2 pounds lean corned beef brisket

Grains*

• 1 medium bag tortilla chips
• 1 small package corn tortillas (you need 8)
• 1 package whole wheat spaghetti
• 1 package seasoned breadcrumbs
• 1 package panko breadcrumbs
• 1 small package quick oats
• 1 small package oat flour (can make your own with quick oats, if desired)
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small package dry brown rice (or 3 cups pre-cooked)

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)
• Regular or light mayonnaise
• Paprika
• Smoked paprika
• Everything Bagel seasoning, sesame seeds, or other Oat Bread toppings of your choice (optional)
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sambal Oelek
• Toasted sesame oil
• Chili powder
• Cumin
• Cayenne
• Bay leaves
• Crushed red pepper flakes
• Unfiltered apple cider vinegar (such as Bragg’s)
• Chili lime seasoning (such as Tajin Classic)
• Light vinaigrette dressing (or make your own with ingredients in list)
• Vanilla extract
• Pure maple syrup
• Honey
• Frank’s Red Hot sauce
• Onion powder
• Garlic powder
• White wine vinegar

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 2 (32-ounce) containers low fat cottage cheese (I like Good Culture)
• 1 (14-ounce) package extra firm tofu
• 1 (8-ounce) package reduced fat Mexican cheese blend
• 4 ounces whole milk mozzarella cheese
• 1 small package queso blanco, queso fresco or cotija
• 1 small package blue cheese
• 1 small wedge fresh Parmesan cheese
• 1 small box unsalted butter
• 1 small tub light cream cheese
• 1 (17.5-ounce) container nonfat Greek yogurt (I like Fage or Stonyfield)
• 1 quart 1% buttermilk
• 1 (8-ounce) container skim milk

Canned and Jarred

• 1 (15-ounce) can reduced sodium black beans
• 1 (15-ounce) can pinto beans
• 1 (15-ounce) can chickpeas
• 1 small can or jar mild enchilada sauce (or ingredients to make your own)
• 1 (4-ounce) can chopped mild green chilies
• 1 small jar marinara sauce (or ingredients to make your own)
• 1 small jar pickled jalapenos
• 1 (12-ounce) jar salsa

Frozen

• 1 medium package corn kernels
• 1 small package pearl onions

Misc. Dry Goods

• Baking powder
• Baking soda
• Cornstarch
• 1 small package brown sugar
• 1 small package granulated sugar
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package lightly salted peanuts (if buying from bulk bin, you need 2 tablespoons)
• 1 small bottle dry sherry
• 1 small package raisins (if buying from bulk bin, you need 2/3 cup)

*You can buy gluten free, if desired

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