Home Healthy Eating 7-day healthy meal plan (March 22-28)

7-day healthy meal plan (March 22-28)


posted March 19, 2021 by Gina

7 days free, flexible weight loss meal plan including breakfast, Lunch and dinner and a shopping list. All cooking recipe includes calories and an updated WW Smart Score.

7-day healthy meal plan

Why should everyone plan meals?

Meal planning is a great way to organize your meals for the past week. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

Introduction to Meal Plans

If you are new to my meal plan, I have shared these 7 day free, flexible healthy meal plans (you can check out my previous post) eating plan here) means a guide, with plenty of room for you to add more food, coffee, drinks, fruit, snacks, desserts, alcohol, etc. or swap recipes for Meals you like, you can search cooking recipe of course in Table of contents. Aim for about 1500 calories * per day.

There’s also an accurate, organized grocery list that will make grocery shopping easier and much less stressful. Help you save money and time. You’ll eat dinner less often, waste less food, and you’ll have everything you need to get you on track.

Finally, if you’re on Facebook, join Skinnytaste Facebook Community Where people share photos of recipes they’re making, you can join here. I love all of everyone’s shared ideas! If you want to get on email list, you can Sign up here So you never miss a meal plan!

Also, if you don’t have one Skinnytaste Meal PlannerNow would be a great time to have a hold for 2020! There was a print error last year, but now it’s perfect! You can put it here!

DETAILS:

Breakfast and lunch from Monday through Friday are designed to serve 1 person while dinner and all meals on Saturday and Sunday are designed to serve a family of 4. While we truly believe there isn’t one size that fits all meal plans, we did our best to find something that appealed to many people. Everything is Weight Watchers friendly, I’ve included WW Blue SP updated for your convenience, feel free to swap out whatever recipe you want or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all of your planned meals. I’ve even included brand recommendations on products I love and use regularly. Double-check your cabinets for the variety of spices you will notice I use often, so you probably already have plenty of them.

And last, but certainly not least, this meal plan is versatile and practical. Have a lot of Juggling room for cocktails, healthy snacks, desserts and dinners. And if needed, you can move some things around so that it works according to your schedule. Please let me know if you are using these packages, this will help me decide if I should continue sharing them!

SECOND (3/22)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken egg salad (½ recipe) (2B 13G 2P)
D: Hearts of Palm Peanut Noodle Peanut Stir Fry (formula x 4) (7B 9G 7P)
Total: WW Score 14B 30G 14P, Calories 1,039 *

Wednesday (3/23)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken egg salad (2B 13G 2P)
D: Turkey Enchilada Stuffed Poblano Stuffed (6B 6G 6P) with Congri Rice (4B 6G 4P)
Total: WW score 17B 33G 17P, Calories 1,001 *

Wednesday (March 24)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice of whole-grain toast (3B 3G 3P) and ½ a pink grapefruit (0B 0G 0P)
L: Tuna salad wrapping ends (1B 2G 1P) with an apple (0B 0G 0P)
D: Braised chicken with yellow radish and garlic (9B 9G 9P)

Total: WW score 13B 18G 13P, Calories 1,076 *

THURSDAY (3/25)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Endive tuna roll (1B 2G 1P) with an apple (0B 0G 0P)
D: Turkey blended with potatoes and spring beans (5B 6G 3P) with ¾ cup brown rice ** (5B 5G 0P)

Total: WW score 16B 21G 9P, calorie 877 *

FRIDAY (March 26)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice of whole-grain toast (3B 3G 3P) and hồng pink grapefruit (0B 0G 0P)
L: LEFT-lover Turkey blended with potatoes and spring beans (5B 6G 3P) with ¾ cup brown rice (5B 5G 0P)
D: Scampi Shrimp with Orzo Broccoli (7B 7G 7P)

Total: WW score 20B 25G 13P, calorie 950 *

SATURDAY (3/27)
B: Bell Peppers and Frittata Potatoes (1B 5G 0P) with orange (0B 0G 0P)
L: 2 Air Fryer Lobster Jalapeno Empanadas (10B 10G 10P) and 8 carrot sticks (0B 0G 0P)
D: ORDER INTO!

Total: WW score 11B 15G 10P, Calories 561 *

SUNDAY (3/28)
B: Oat waffles are rich in protein (3B 4G 1P) with ¼ cup chopped strawberries (0B 0G 0P), ½ banana (sliced) (0B 0G 0P) and 1 teaspoon of maple syrup (3B 3G 3P)
L: Blood orange salad with Gorgonzola, pecans and Baby Greens (9B 8G 8P)
D: Pork ribs with pear and spicy mustard (7B 7G 7P) and Grilled radish with onions (1B 1G 1P)

Total: WW Score 23B 23G 20P, Calories 955 *

* This is just a guide, women should aim for about 1500 calories per day. This is a useful calculator to estimate your calorie needs. I left a lot of room for you to add more food like coffee, drinks, fruits, snacks, desserts, wine, etc.
** Make 1 extra set of rice for Friday lunch.

*Google Documentation

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