Healthy

7 Day Healthy Meal Plan (March 28-April 3)




posted March 25, 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 (March 28-April 3)

7 Day Healthy Meal Plan (March 28-April 3)

7 Day Healthy Meal Plan

March came in like a lion- lets hope it goes out like a lamb!!! As April starts so do many sports and after school activities, which means family schedules can get crazy!! Here are some quick recipes like Air Fryer Chicken Tenders or meal prep recipes such as my Sheet Pan Turkey Meatloaf and Broccoli to help stay on track during busy weeknights!

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 (3/28)
B: Banana Nut Protein Oats
L: Chicken Waldorf Salad
D: Spinach Artichoke Lasagna Rolls with a green salad*

Total Calories: 982**

TUESDAY (3/29)
B: 2 scrambled eggs with 2 tablespoons shredded cheddar cheese and ¼ cup fresh salsa and 1 slice whole grain bread
L: LEFTOVER Chicken Waldorf Salad
D: LEFTOVER Spinach Artichoke Lasagna Rolls with LEFTOVER green salad
Total Calories: 943**

WEDNESDAY (3/30)
B: Banana Nut Protein Oats
L: LEFTOVER Chicken Waldorf Salad
D: Giant Turkey Meatball Parmesan with Broccoli and Orzo
Total Calories: 1,057**

THURSDAY (3/31)
B: Avocado Toast Egg-in–a-Hole
L: Spicy California Shrimp Stack # (½ recipe) with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Baked Sweet Potatoes
Total Calories: 900**

FRIDAY (4/1)
B: Avocado Toast Egg-in–a-Hole
L: LEFTOVER Spicy California Shrimp Stack with 1 cup steamed edamame
D: Ginger Scallion Fish with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,102**

SATURDAY (4/2)
B: Roasted Strawberry Banana Bread with ¾ cup nonfat plain Greek yogurt with 1 teaspoon honey
L: BLT Salad with Avocado
D: DINNER OUT!

Total Calories: 396**

SUNDAY (4/3)
B: LEFTOVER Roasted Strawberry Banana Bread with ¾ cup nonfat plain Greek yogurt with 1 teaspoon honey
L: Tuna Croquettes and Chickpea Salad with Cucumbers and Tomatoes
D: Teriyaki Chicken and Asparagus Stir Fry with ¾ cup brown rice
Total Calories: 1,102**

*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Tuesday.
**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.

# Prep Wednesday night, if desired.

*Google doc

Shopping List

Produce

  • 5 medium (ripe) bananas
  • 1 medium apple
  • ½ pound red seedless grapes
  • 1 (12-ounce) container fresh strawberries
  • 2 medium lemons
  • 2 medium heads garlic
  • 1 (5-inch) piece fresh ginger
  • 2 large cucumbers
  • 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
  • 1 ½ pounds (4 medium) sweet potatoes
  • 1 large (10-ounce) Russet potato
  • ¾ pound asparagus
  • 2 pounds broccoli florets
  • 1 large carrot
  • 1 small bunch celery
  • 2 medium bunches scallions
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh dill
  • 1 (1-pound) clamshell PLUS 1 (10-ounce) clamshell mixed baby greens
  • 1 large head Romaine lettuce
  • 7 medium Roma tomatoes
  • 1 small red onion

Meat, Poultry and Fish

  • 2 ¼ pounds boneless, skinless chicken breasts
  • 1 pound 93% lean ground turkey
  • 4 ounces cooked peeled shrimp (can buy a few extra ounces of raw and cook yourself, if desired)
  • 2 pounds Barramundi (Asian sea bass) fillets or other white fish fillets
  • 1 (1 ½-pound) pork tenderloin
  • 1 large package center-cut bacon

Grains*

  • 1 medium bag dry brown rice (or 7 cups pre-cooked)
  • 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
  • 1 small package white whole wheat flour
  • 1 package plain panko breadcrumbs
  • 1 package seasoned breadcrumbs
  • 1 package orzo pasta
  • 1 package lasagna noodles
  • 1 small package quick oats

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Avocado oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • White pepper (can sub black pepper in Ginger Scallion Fish, if desired)
  • Pure maple syrup
  • Honey
  • Vanilla extract
  • Regular or light mayonnaise
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Sriracha sauce
  • Rice vinegar
  • Furikake (can sub sesame seeds in Shrimp Stack, if desired)
  • Regular or reduced sodium soy sauce*
  • Dijon mustard
  • Mirin

Dairy & Misc. Refrigerated Items

  • 1 pint liquid egg whites
  • 1 dozen large eggs
  • 1 (17.5-ounce) PLUS 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
  • 1 small wedge fresh Parmesan cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Giant Turkey Meatball, if desired)
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 (8-ounce) bag shredded cheddar cheese (can sub 2 tablespoons mozzarella or parmesan in Tuesday’s eggs, if desired)
  • 1 small box butter

Canned and Jarred

  • 2 (15-ounce) cans chickpeas
  • 1 (32-ounce) carton low sodium chicken broth
  • 1 medium jar or can artichoke hearts
  • 1 small jar salsa
  • 1 large jar marinara (or ingredients to make your own)
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 1 small jar unsweetened apple sauce
  • 2 (5-ounce) jars chunk light tuna in water
  • 1 small jar tartar sauce (optional, for serving with Tuna Croquettes)

Frozen

  • 1 (5-ounce) package frozen chopped spinach
  • 1 small bag edamame in pod

Misc. Dry Goods

  • 1 (11-ounce) container Orgain liquid vanilla protein shake
  • 1 small package chopped walnuts (if buying from bulk bin, you need about ¼ cup)
  • 1 small package light brown sugar
  • Baking soda
  • Cornstarch
  • Non-Food Items
  • Cooking twine

*You can buy gluten free, if desired

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