7 Day Healthy Meal Plan (March 13-19)

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

I hope you all have seen my exciting news this week!!! I am so proud to present my newest cookbook- Skinnytaste Simple: Easy, Healthy recipes with 7 Ingredients or Fewer, which you can preorder here on Amazon. I hope you love it! Have a Happy St. Patrick’s Day Friday, celebrate safely!

With grocery 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 within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! 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

Buy the Skinnytaste meal planner here:

A note about WW Points

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 foodcoffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for 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’s no one size fits all, this will range by your goals, your age, weight, etc.

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 me 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 listyou 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. includes everything you need to make all 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 Best Guacamole Recipe
Total Calories: 1,151*

TUESDAY (3/14)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette with a whole grain roll
D: Skillet Chicken in Tomato-Chipotle with Instant Pot Cilantro Lime Rice and Quick Black Beans

Total Calories: 1,142*

WEDNESDAY (3/15)
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*

THURSDAY (3/16)
B: Egg Tomato and Scallion Sandwich 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 (3/17)
B: 2 servings Bell 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*

SATURDAY (3/18)
B: Easy Bagel Recipe** with 2 tablespoons whipped cream cheese, 3 ounces lox and 1 slice red onion
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: DINNER OUT

Total Calories: 665*

SUNDAY (3/19)
B: Instant Pot Baked Oatmeal Bars
L: Chicken Parmesan Rolls with 8 carrot sticks
D: Honey-Mustard Air Fryer Pork Chops with Lemon-Parsley Potato Foil Packets and Sauteed Collard Greens with Bacon

Total Calories: 973*

*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 recipe for Chicken Parmesan Rolls Sunday.

*Google docs

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