7 Day Healthy Meal Plan (March 29-April 4)
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posted March 26, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (3/29)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Carrot Ginger Soup (3B 3G 3P) with a grilled cheese* (8B 8G 8P)
Totals: WW Points 24B 24G 24P, Calories 917**
TUESDAY (3/30)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup chopped pineapple (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Cilantro Lime Fish Tacos (6B 6G 6P) with Mexican Cauliflower “Rice” (1B 1G 1P)
Totals: WW Points 13B 17G 13P, Calories 886**
WEDNESDAY (3/31)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Greek Chickpea Salad (6B 6G 6P)
D: One-Pot Chicken and Artichoke Cavatappi (6B 8G 6P)
Totals: WW Points 19B 21G 19P, Calories 980**
THURSDAY (4/1)
B: 2 hard-boiled eggs (0B 4G 0P) and 1 cup chopped pineapple (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Carne en Bistec (4B 4G 5P) with Avocado Salad with Citrus Vinaigrette (4B 4G 4P) and ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 19B 23G 15P, Calories 1,042**
FRIDAY (4/2)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P)
L: LEFTOVER Carne en Bistec (4B 4G 5P) with ¾ cup brown rice (5B 5G 0P)
D: Sheet Pan Shrimp Oreganata (3B 5G 3P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 17B 21G 13P, Calories 984*
SATURDAY (4/3)
B: Hot Cross Buns (7B 8G 7P)
L: Crustless Ham and Cheese Quiche (5B 6G 5P) with an orange (0B 0G 0P)
D: ORDER IN!
Totals: WW Points 12B 14G 12P, Calories 507**
SUNDAY (4/4)
B: Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt (4B 8G 4P) with 1 cup mixed berries (0B 0G 0P)
L: Cream of Asparagus Soup (1B 1G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Roasted Boneless Leg of Lamb (6B 6G 6P), Layered Potato Cups with Spring Herbs and Leeks (5B 5G 2P) and
String Beans with Garlic and Oil (2B 2G 2P)
Totals: WW Points 21B 25G 18P, Calories 1,055**
*Grilled cheese includes 2 thin-sliced whole grain bread and 1 ounce cheddar cheese.
**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
- 1 small banana
- 4 medium navel oranges
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 6 medium lemons
- 6 medium limes
- 1 small fresh pineapple
- 2 medium (6-ounce) Hass avocados
- 4 Persian (mini) cucumbers
- 1 medium cucumber
- 1 medium green bell pepper
- 3 medium jalapenos
- 3 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 2 pounds fresh asparagus
- 1 pound fresh green beans
- 1 pound broccoli florets
- 1 small PLUS 1 medium head cauliflower (can sub 4 cups “riced” for medium head, if desired)
- 2 pounds Yukon Gold potatoes
- 1 pound baby carrots
- 4 medium leeks
- ½ small head purple cabbage
- ¼ pound fresh kale
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (5-ounce) bag/clamshell mixed baby greens
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh chives
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 dry pint grape or cherry tomatoes
- 7 medium vine-ripened tomatoes
- 2 medium plum tomatoes
- 1 small red onion
- 2 small PLUS 3 medium yellow onions
- 1 large white onion
Meat, Poultry and Fish
- 1 pound boneless, skinless chicken tenders
- 1 pound flounder or tilapia
- 1 ½ pounds sirloin tip steak
- 2 pounds jumbo or colossal shrimp
- 9 ounces ham steak
- 1 (3 ½ to 4 pound) boneless lamb leg
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer)
- 1 (8-ounce) multigrain baguette
- 1 small package corn tortillas (you need 8)
- 1 package cavatappi pasta
- 1 package barley pasta
- 1 small package whole wheat bread crumbs
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package unbleached all-purpose or whole white wheat flour
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Ground ginger
- Cinnamon
- Pure maple syrup
- Cumin
- Smoked paprika
- Cayenne pepper
- Garlic powder
- Crushed red pepper flakes
- Oregano
- Nutmeg
- Dijon mustard
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) container half and half
- 1 (8-ounce) bottle 2% milk
- 1 (8-ounce) bottle unsweetened almond milk
- 1 small box unsalted butter
- 1 medium wedge fresh Pecorino Romano cheese
- 1 small wedge fresh Parmesan cheese (optional, for Chicken Cavatappi)
- 1 (4-ounce) chunk fresh feta cheese
- 1 small tub reduced fat sour cream
- 1 small tub/package garlic and herb cheese spread (such as Alouette, Boursin, or goat cheese)
- 1 (17.5-ounce) container nonfat Greek yogurt (I like Fage or Stonyfield Farms)
- 1 (32-ounce) container whole milk Greek yogurt
- 1 small chunk Swiss cheese
- ¼ pound (4 thick slices) cheddar cheese
Canned and Jarred
- 1 small jar peanut or almond butter
- 1 (15-ounce) can chickpeas
- 1 small jar Kalamata or Gaeta olives
- 1 (14.5-ounce) jar quartered artichoke hearts
- 1 package julienne-cut sun dried tomatoes (not in oil)
- 1 (32-ounce) carton reduced sodium vegetable broth
- 1 (48-ounce) carton reduced sodium chicken broth
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Frozen
Misc. Dry Goods
- Optional Smoothie Bowl toppings: sliced almonds, chia or flax seeds
- 1 bottle dry white wine
- Baking powder
- 1 small package raw sugar
- 1 small package raisins (if buying from bulk bin, you need 3 tablespoons)
- 1 small package powdered sugar
Non-Food Items
*You can buy gluten free, if desired
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