7-Day Healthy Meal Plan (March 13-19)

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

A free 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.

I hope you all saw my exciting news this week!!! I am so proud to present my new cookbook – Skinnytaste Simple: Easy and Healthy Recipes with 7 Ingredients or Less, which you can preorder here on Amazon. I hope you like it! Happy St. Patrick’s Day, celebrate safely!

With the increase in food prices, many of us have to adjust, scale and/or become more creative with our meals. One of the absolute BEST ways to stay on a budget and maintain healthy eating habits is to MEAL PLAN. You can get over 5 budget-friendly meal plans by signing up for Relish+ (get a free 14-day trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral meal planner has weekly meal planning grids that you can tear off and put on your fridge if you want, a 12 week meal plan, 30 (15 new) recipes, and grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included a space for that as well. I hope you enjoy this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note on WW points

All recipe points have been updated to reflect the new WW program, points appear under the title of the recipe. I will keep the ww button in the recipe card, click on it and it will take you to the Weight Watchers website where you can see the recipe builder used to determine those points and add them to your day (US only, you must be logged into your account) . All of the cookbook recipes in the cookbook index have also been updated!

About the Meal Plan

If you’re new to my meal plans, I’ve shared 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 room to move for you add more food, coffee, drinks, fruits, snacks, desserts, wine, etc. or exchange recipes for the meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, this will vary for your goals, your age, weight, etc.

There is also an accurate and organized grocery list that will make grocery shopping much easier and much less stressful. Save money and time. You’ll eat less often, waste less food and have everything you need on hand to help you stay on track.

Finally, if you are Facebook join me Skinnytaste Facebook Community where everyone shares photos of recipes they make, you can join here. I love all the ideas everyone is sharing! If you want to climb on the email listcan you subscribe here so you never miss a meal plan!

Meal plan:

Breakfast and lunch from Monday to 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 a day later The grocery list is comprehensive and includes everything you need to make all the meals on the plan.

MONDAY (3/13)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus salad with egg, bacon and Dijon vinaigrette (recipe x 2) with a whole grain roll
D: Tofu Tacos with Potatoes and Jalapenos with the Best Guacamole Recipe
Total calories: 1,151*

TUESDAY (14/3)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus salad with egg, bacon and Dijon vinaigrette on a whole wheat roll
D: Tomato Chipotle Pan Chicken with Cilantro Black Bean Instant Rice

Total calories: 1,142*

B: Air Fryer Breakfast Banana Split
L: Spicy Canned Salmon Rice Bowl
D: Tuna Noodle Casserole with 1 cup sliced ​​cucumbers

Total calories: 1,009*

B: Sandwich with egg, tomato and scallion and an orange
L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced ​​cucumbers
D: Salmon fried rice (recipe x 4) with shrimp egg rolls

Total calories: 1,154*

FRIDAY (17/3)
B: 2 portions of pepper and potato frittata
L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced ​​cucumbers
D: Crock Pot Corned Beef and Cabbage with Whole Wheat Irish Soda Bread Muffins

Total calories: 1,064*

B: Easy Bagel Recipe** with 2 tablespoons of whipped cream cheese, 3 ounces of lox and 1 slice of red onion
L: Warm salad with artichoke hearts, roasted peppers and mozzarella (recipe x 4)
D: Dinner out

Total calories: 665*

SUNDAY (19/3)
B: Instant Oatmeal Bars
L: Rolls Chicken Parmesan with 8 carrot sticks
D: Honey Mustard Air Fried Pork Chops with Lemon Parsley Potato Leaf Packets and Sauteed Cabbage with Bacon

Total calories: 973*

* This is just a guide, women should aim for around 1500 calories per day. Here’s a handy calculator to estimate your calorie needs. I have left a lot of space for you to add more food such as coffee, drinks, fruits, snacks, desserts, wine, etc.
** Double dough recipe for Chicken Parmesan Sunday Rolls.

*google doc

Leave a Comment