Healthy

7 Day Healthy Meal Plan (March 21-27)




posted March 18, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

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

7 Day Healthy Meal Plan

Spring break is coming up for some of you so here are some kid-friendly recipes in case you have a house full of kids or are running them all over! Sloppy Joe’s are always a kid pleaser, Pepperoni Pizza Bites are kid friendly and why not end a day with a Berry Crisp! A “staycation” is a great opportunity to let the kids pick some recipes that they can help prepare!

Love the idea of the 7-day meal plan but find it’s too rigid, doesn’t fit your busy lifestyle and/or family size? If you access my plan in Relish +, you can take any ready-made 7-day plan and delete meals you don’t want (or swap them for something else), adjust the serving sizes and/or even add in your own recipes.  The best part is, Relish + will automatically update your grocery list as you adjust the plan, allowing you to print your list from there or send it to the store for delivery or pick up

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal PlannerSkinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW 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 also 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!

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 (3/21)
B: High-Protein Scrambled Eggs (½ recipe) with 1 ounce avocado and 2 tablespoons salsa
L: Chickpea Avocado Salad and ¼ cup shelled pistachios
D: Mushroom Risotto with 2 cups arugula, ½ ounce shaved parmesan and 2 teaspoons light balsamic vinaigrette

Total Calories: 1,059*

TUESDAY (3/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Mushroom Risotto with 2 cups arugula, ½ ounce shaved parmesan and 2 teaspoons light balsamic vinaigrette
D: Turkey Enchilada Stuffed Poblanos Rellenos with Instant Pot Cilantro Lime Rice

Total Calories: 1,090*

WEDNESDAY (3/23)
B: High-Protein Scrambled Eggs (½ recipe) with 1 ounce avocado and 2 tablespoons salsa
L: Chickpea Avocado Salad and ¼ cup shelled pistachios
D: Colombian Carne en Bistec over ¾ cups brown rice and a fried egg
Total Calories: 1,070*

THURSDAY (3/24)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Colombian Carne en Bistec over ¾ cups brown rice
D: Air Fryer Chicken Milanese with Mediterranean Salad
Total Calories: 1,164*

FRIDAY (3/25)
B: High-Protein Scrambled Eggs (½ recipe) with 1 cup strawberries
L: Spiralized Raw Zucchini Salad with Avocado and Edamame and ¼ cup shelled pistachios
D: Tuna Noodle Casserole

Total Calories: 967*

SATURDAY (3/26)
B: Stuffed Bagel Balls** with 1 cup mixed berries
L: Zesty Lime Shrimp and Avocado Salad
D: DINNER OUT!

Total Calories: 454*

SUNDAY (3/27)
B: Huevos Rancheros (recipe x 2)
L: Chicken Parmesan Rolls with 8 baby carrots
D: Easy Inside Out Turkey Cheeseburgers with Rainbow Potato Salad
Total Calories: 1,188*

*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.
**Double dough for lunch Saturday

*Google doc

Shopping List

Produce

  • 3 medium limes
  • 2 medium lemons
  • 1 (12-ounce) container fresh strawberries
  • 1 dry pint fresh berries (your choice)
  • 2 (6-ounce) containers fresh berries (your choice)
  • 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
  • 1 small head garlic
  • 2 medium shallots
  • 1 medium jalapeno
  • 4 large fresh poblano chilies
  • 1 small bell pepper
  • 1 medium cucumber
  • 1 medium zucchini
  • 1 small bunch celery
  • 1 medium bag baby carrots
  • 1 ½ pounds rainbow baby potatoes
  • 15 ounces sliced baby bella (crimini) mushrooms
  • 1 small bunch scallions
  • 1 large bunch fresh cilantro
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh basil (can sub extra scallion greens in Zucchini Salad, if desired)
  • 1 small bunch fresh Italian parsley
  • 1 (1-pound) package baby arugula
  • 1 medium PLUS 1 large head Romaine lettuce
  • 1 dry pint cherry or grape tomatoes
  • 1 medium heirloom tomato
  • 9 medium vine-ripened tomatoes
  • 1 small red onion
  • 3 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

  • 1 ¾ pounds 93% lean ground turkey
  • 1 ½ pounds sirloin steak tip
  • 2 pounds (8) boneless, skinless chicken breast cutlets
  • ¾ pound boneless, skinless chicken breast (or ½ pound pre-cooked)

Grains*

  • 1 small package arborio rice
  • 1 small package dry brown rice (or 3 cups pre-cooked. Can sub white rice with Carne in Bistec, if desired)
  • 1 small package dry long grain white or jasmine rice
  • 1 package panko breadcrumbs
  • 1 package whole wheat seasoned breadcrumbs
  • 1 small package (6-inch) corn tortillas (you need 8)
  • 1 package No-Yolk noodles
  • 1 small package all-purpose or white whole wheat flour
  • 1 package 100 calorie whole wheat hamburger buns (I use Martin’s potato)

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)
  • Unfiltered apple cider vinegar (I like Bragg’s)
  • Honey
  • Light balsamic vinaigrette
  • Mexican hot chili powder
  • Cumin
  • Oregano
  • Bay leaves
  • Garlic powder
  • Red wine vinegar
  • Yellow mustard
  • Ketchup (optional, for Cheeseburgers)
  • Olive oil mayonnaise or light mayonnaise
  • Sesame seeds
  • Optional bagel toppings: Everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes, etc.

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 (6-ounce) container low fat cottage cheese (I like Good Culture)
  • 1 (6-ounce) container 2% fat plain Greek yogurt
  • 1 (32-ounce) container nonfat plain Greek yogurt
  • 1 (8-ounce) box reduced fat cream cheese
  • 1 large wedge fresh Parmesan cheese
  • 1 block reduced fat cheddar cheese (I like Cabot)
  • 1 small box butter
  • 1 (8-ounce) bag shredded Colby-Jack cheese blend
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 block feta cheese
  • 1 package cotija cheese or queso blanco
  • 1 (8-ounce) container 1% milk

Canned and Jarred

  • 1 small jar salsa
  • 1 small jar sliced pickles
  • 1 (15-ounce) can chickpeas
  • 1 (28-ounce) can tomato sauce
  • 2 (5-ounce) cans tuna in water
  • 2 (32-ounce) cartons vegetable stock or broth
  • 1 (32-ounce) carton regular or reduced sodium chicken broth
  • 1 small can or jar chipotle chilis in adobo sauce
  • 1 (4-ounce) can chopped green chilis
  • 1 small jar marinara

Frozen

  • 1 pound jumbo cooked shrimp (can sub raw and cook yourself, if desired)
  • 1 small package frozen shelled edamame
  • 1 small package peas

Misc. Dry Goods

  • 1 package shelled pistachios (if buying from bulk bin, you need ¾ cup)
  • 1 bottle white wine, such as Sauvignon Blanc
  • 1 small bottle sherry (optional, for Tuna Casserole)
  • 1 small package chopped walnuts (if buying from bulk bin, you need 2 tablespoons)
  • Baking powder

*You can buy gluten free, if desired

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