7 Day Wholesome Meal Plan (March 1-7)

Posted February 26, 2021 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 Day Healthy Meal Plan

So stick to the Meatless Mondays and Lent Fridays theme – here are some vegetarian and fish recipes to check out – and don’t forget to add the dessert! Some of my quick and easy favorites are Strawberries Romanoff and Maple Pecan Cheesecake Shooters. And I know the weather is still insane, but remember – spring will be here soon !!!!!

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you’re new to my meal plans I have shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that serve as a guide and leave plenty of wiggle room for you to add more groceries, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You will eat out less, waste less food, and have everything you need on hand to keep up-to-date.

If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can register here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste Meal Planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we strongly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide if I should keep sharing them!

MONDAY (3/1)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chicken salad in the style of a dining car with white sauce * (8B 8G 8P)
D: Cheesy Eggplant Gnocchi Caprese (11B 11G 11P)

Total: WW points 23B 25G 23P, calories 1,010 **

B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken salad in the style of a dining car with white sauce (8B 8G 8P)
D: Turkey picadillo (5B 4G 5P) with quick cabbage salad (2B 2G 2P) and ¾ cup of brown rice (5B 5G 0P)

Total: WW points 25B 27G 20P, calories 1,085 **

B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chicken salad in the style of a dining car with white sauce (8B 8G 8P)
D: Sheet of Teriyaki Salmon and Vegetables Pan (Recipe x 2) (4B 7G 4P)

Total: WW points 16B 21G 16P, calories 900 **

B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Chicken salad in the style of a dining car with white sauce (8B 8G 8P)
D: Fried potatoes, sausage and peppers in a pan (8B 8G 4P)

Total: WW points 21B 24G 17P, calories 920 **

FRIDAY (3/5)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P) and an orange (0B 0G 0P)
L: Turkey Club (7B 8G 7P) and an apple (0B 0G 0P)
D: Coriander and lime shrimp (1B 2G 1P) with Cuban-style black beans (1B 3G 1P) and ¾ cup of brown rice (5B 5G 0P)

Total: WW points 15B 23G 10P, calories 1,093 **

B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Buffalo and chickpea salad (3B 6G 3P)

Total: WW points 8B 11G 4P, calories 457 **

SUNDAY (3/7)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: BLT with avocado (recipe x 4) (9B 9G 9P)
D: Stew spaghetti puttanesca (8B 8G 8P) with a green salad # (1B 1G 1P)
Total: WW points 23B 23G 19P, calories 914 **

* Prepare for Sunday evening if desired.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

Shopping List

To produce

  • 1 medium apple (any variety)
  • 4 medium-sized bananas
  • 1 (1 pound) container of fresh blueberries
  • 1 (6 oz) container of fresh berries (your choice)
  • 3 medium lemons
  • 2 medium-sized limes
  • 1 medium orange
  • 2 small Hass avocados
  • 2 medium sized cloves of garlic
  • 1 piece of fresh ginger
  • 1 small cucumber
  • 3 medium red peppers
  • 1 medium pack of Mini Sweet Rainbow Peppers (you need approx. 20)
  • 1 (1 pound) eggplant
  • 1 pound broccoli florets
  • 1½ pounds (about 3 large) russet or new potatoes
  • 2 large carrots
  • 1 small bunch of celery
  • 1 small spring onion
  • 1 small bunch of fresh Italian parsley
  • 1 medium bunch of fresh coriander
  • 1 small bundle / container of fresh oregano
  • 1 small bundle / container of fresh basil
  • 1 (5 oz) bag / clamshell mixed green
  • 1 (5 oz) sachet / clamshell baby spinach
  • 2 medium-sized romaine lettuce
  • ½ small head of kale (or 5 cups pre-shredded)
  • 5 medium-ripe tomatoes
  • 1 dry pint of grape tomatoes
  • 1 small red onion
  • 1 small PLUS 2 medium yellow onions

Meat, poultry and fish

  • 1 packet of bacon in the middle
  • 3 ounce sliced ​​deli turkey breast (I like Boars Head)
  • 1 pound of Italian chicken sausage
  • 1½ pounds of peeled and deveined jumbo prawns
  • 1 pound (4) wild salmon fillets
  • 1 ¼ pound of 93% lean ground turkey
  • 1 ½ pound (4 large) boneless and skinless chicken thighs

Grains *

  • 1 loaf of sliced ​​wholemeal bread
  • 1 (1 pound) pack of gnocchi (I like Delallo)
  • 1 pack of spaghetti
  • 1 small bag of dry brown rice (or 6 cups pre-cooked)
  • 1 small pack of steel cut oats

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive oil spray (or get yourself a misto oil mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Light vinaigrette (or make your own using ingredients in the list)
  • Crushed red pepper flakes
  • Frank’s red hot sauce
  • cinnamon
  • cinnamon sticks
  • Pure maple syrup
  • Red wine vinegar
  • Apple Cider Vinegar
  • Unseasoned rice vinegar
  • Reduced Sodium Soy Sauce *
  • sesame oil
  • Toasted sesame seeds
  • oregano
  • cumin
  • Bay leaves
  • Regular or light mayonnaise
  • Garlic powder
  • rosemary
  • honey
  • turmeric
  • Sweet peppers

Dairy & Miscellaneous Chilled Items

  • ½ dozen large eggs
  • 1 (17.5 oz) tub of non-fat Greek yogurt
  • 1 (8 ounce) container of whole milk yogurt
  • 1 (6 to 8 ounce) tub of small mozzarella cheese balls
  • 1 (8 ounce) container of milk of your choice
  • 1 small pack of blue cheese (optional for Buffalo Chickpea Salad)

Potted and shaken

  • 1 (15 ounce) can of black beans
  • 2 (15 ounce) cans of chickpeas
  • 1 small container of tahini
  • 1 small can / glass of anchovy fillets
  • 1 small glass cap
  • Pitted 1 small glass of Kalamata olives
  • 1 little glass of green olives
  • 1 (4 oz) can or (4.5 oz) tube of tomato paste
  • 1 (28 oz) can of shredded San Marzano style tomatoes
  • 1 (8 ounce) can of tomato sauce
  • 1 (32 ounce) carton of unsalted chicken broth
  • 1 small glass of mild harissa (optional, for chicken salad like a dining car)

Other dry goods

  • 1 small pack of granulated sugar
  • 1 small pack of brown sugar
  • 1 small pack of chopped walnuts (you need 2 tablespoons when buying from the large container)

* If you wish, you can buy gluten-free

Print shopping list

Posted February 26, 2021 by Gina

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