7-Day Healthy Meal Plan (March 6-12)

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A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain macros and WW points.

7 day healthy meal plan

Still looking for ideas for Lent? Look no further! Try my Perfect Air Fryer Shrimp, Pasta Fagioli or this awesome Salmon Caesar Salad! Looking for a meat recipe – check out my Air Fryer Breaded Diced Steak and Cheeseburger Salad. Enjoy!

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

Ultimate Meal Planner by Skinnytaste

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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

Buy the Skinnytaste Meal Planner here:

A note on WW points

All recipe points have been updated to reflect the new WW program, Points are displayed under the recipe title. I will keep these ww button Click on it in the recipe card and it will take you to the Weight Watchers website where you can see the recipe maker used to calculate these points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.

There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Lastly, if you’re at it Facebook Join my 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’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!

meal plan:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (3/6)
B: Omelette Tortilla Breakfast Wrap
L: 2 servings of tuna salad endive wraps
GB: Cheesy Baked Penne with Roasted Vegetables

Total Calories: 994*

B: High protein scrambled eggs with cottage cheese (½ recipe) with ¼ cup salsa and 1 ounce avocado
L: Leftover Cheesy Baked Penne with Roasted Vegetables
D: 2 chicken enchiladas with cilantro lime cauliflower rice
Total Calories: 992*

B: High protein scrambled eggs with cottage cheese (½ recipe) with ¼ cup salsa and 1 ounce avocado
L: Leftover Cheesy Baked Penne with Roasted Vegetables
D: Cuban Picadillo with ¾ cup White Rice and Quick Cabbage Slaw (Recipe x 2)
Total Calories: 1,044*

B: Savory Cottage Cheese Shell
L: BBQ Chicken Salad with Wholemeal Bun
D: Leftover Cuban Picadillo with ¾ cup white rice and Quick Cabbage Slaw
Total Calories: 1,001*

FRIDAY (3/10)
B: Omelette Tortilla Breakfast Wrap
L: BBQ Chicken Salad with Wholemeal Bun
D: 30 minutes Prawns, peas and rice and green beans with garlic and oil
Total Calories: 1,091*

B: Protein PB & J Smoothie Bowl (Recipe x 4)
L: Honey Sriracha Roasted Salmon Rice Bowls

Total Calories: 774*

SUNDAY (3/12)
B: Crustless sausage and spinach quiche
L: Asparagus Prosciutto Panini with Garlic Mayonnaise (Recipe x 4)
GB: Garlic Lovers Roast Beef with Garlic Mashed Potatoes and Roasted Herb Carrots

Total Calories: 984*

*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.

*Google Doc

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