Posted March 12, 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
“May you worry me less and be your blessing more and nothing but luck come through the door” – an Irish blessing I wish you all! (We all deserved it after the year we had). As promised, I’ve included some traditional dishes for St. Patrick’s Day, but here are a few more – some traditional and some not! The bell pepper and potato frittata, shepherd’s pie and a shamrock shake for dessert!
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’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) that will 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!
THE DETAILS:
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 (03/15)
B: Avocado toast with Sunny Side Egg (4B 6G 9P)
L: Taco Salad Meal Prep * (7B 7G 7P)
D: Baby noodle bowls with asparagus marinara sauce (9B 9G 9P) with green salad ** (1B 1G 1P)
Total: WW points 21B 23G 26P, calories 919 #
TUESDAY (3/16)
B: PB + J yogurt (6B 9G 6P)
L: Taco Salad Meal Preparation (7B 7G 7P)
D: Simple healthy turkey chorizo (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and pico de gallo salsa (0B 0G 0P) with instant pot frozen beans (0B 3G 0P)
Total: WW points 19B 25G 19P, calories 890 #
WEDNESDAY (March 17th)
B: Avocado toast with Sunny Side Egg (4B 6G 9P)
L: Taco Salad Meal Preparation (7B 7G 7P)
D: Crock Pot Corned Beef and Cabbage (8B 8G 6P) and Creamy Cauliflower Mash with Kale (2B 2G 2P) with Irish Whole Wheat Soda Bread Muffins (6B 6G 6P)
Total: WW points 27B 29G 30P, calories 1,096 #
THURSDAY (March 18th)
B: 2 hard-boiled eggs (0B 4G 0P) with 1 cup of grapes (0B 0G 0P)
L: Taco Salad Meal Preparation (7B 7G 7P)
D: Chicken barley soup (3B 5G 1P) with 2 ounces whole grain baguette (3B 3G 3P)
Total: WW points 13B 19G 11P, calories 953 #
FRIDAY (March 19th)
B: PB + J yogurt (6B 9G 6P)
L: Egg, tomato and spring onion sandwich (4B 6G 4P) and an apple (0B 0G 0P)
D: Salmon, beet and rocket salad with pistachios and pomegranates (recipe x 2) (8B 11G 8P)
Total: WW Points 18B 26G 18P, calories 1,002 #
SATURDAY (March 20th)
B: Asparagus pancetta potato hash (4B 6G 2P)
L: Zesty Lime Shrimp and Avocado Salad (2B 4G 2P)
D: ORDER!
Total: WW points 6B 10G 4P, calories 414 #
SUNDAY (3/21)
B: Baked oatmeal with blueberries and bananas (6B 6G 4P)
L: Irish nachos with sweet potatoes (10B 12G 5P)
D: General Tso’s Chicken (5B 7G 5P) with ¾ cup of brown rice (5B 5G 0P) and sesame orange broccoli (1B 1G 1P)
Total: WW points 27B 31G 15P, calories 907 #
* Make pico de gallo from Tuesday dinner and use 1 cup for taco salad meal prep.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.
# 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.
* Google Doc
Print shopping list
Shopping List
To produce
- 1 medium apple (any variety)
- ½ pound of red seedless grapes
- 2 medium-sized bananas
- 1 dry pint of fresh blueberries
- 1 small pomegranate (or small container of seeds)
- 1 medium orange
- 7 medium limes
- 1 small (5 ounce) PLUS 1 medium (6 ounce) Hass avocados
- 1 small jalapeno
- 2 small chili peppers (mild or hot)
- 1 medium red pepper
- 1 small cucumber
- 2 medium beets (or 8 ounces precooked)
- 4 medium-sized radishes
- 2 medium parsnips
- 2 medium sized cloves of garlic
- 1 large shallot
- 1 piece of fresh ginger
- ¾ pound of broccoli florets
- 1 large cauliflower (or 6 pre-chopped cups)
- 1 ½ pounds of asparagus
- 1 medium-sized carrot
- 1 small bunch of celery
- 1 ¾ pound (4 medium) sweet potatoes
- 1 pound of Yukon gold potatoes
- 2 medium-sized spring onions
- 1 medium bunch of fresh coriander
- 1 medium fresh Italian parsley
- 1 (5 oz) bag / clamshell baby rocket
- 1 (5 oz) bag / clamshell mixed green
- 1 large head of romaine lettuce
- 1 small head of kale
- 1 medium-sized kale
- 7 medium and 1 large ripe tomatoes
- 1 small white onion
- 1 small red onion
- 2 medium yellow onions
Meat, poultry and fish
- 2 pounds of 93% lean ground turkey
- 2 pounds of lean corned beef brisket
- 1 ½ pound bone-in chicken breast
- 1 pound boneless and skinless chicken breast
- 1 pound of wild salmon
- 1 pound jumbo cooked shrimp
- 2 ounces pancetta
Grains *
- 1 loaf of whole wheat bread
- 1 (8 ounce) multigrain baguette
- 1 small sandwich roll (if desired, sliced bread can be placed under the egg sandwich)
- 1 medium corn tortillas (you will need 8)
- 1 small pack of oatmeal
- 1 packet of pearl barley (if you buy from the large container, you will need 2/3 cup)
- 1 small pack of white wholemeal flour
- 1 small pack of unbleached all-purpose flour
- 1 pack of baby noodle bowls
- 1 packet of dry brown rice (or 3 cups pre-cooked)
Spices and spices
- Extra virgin olive oil
- Baking spray
- Olive oil spray (or get yourself a misto oil mister)
- Kosher salt (I like diamond crystal)
- Pepper mill
- Whole peppercorns
- Garlic powder
- cumin
- Chilli powder
- Chili powder spread
- Cayenne
- Ground carnations
- Bay leaves
- paprika
- Smoked peppers
- oregano
- Light vinaigrette (or make your own using ingredients in the list)
- Red wine vinegar
- White wine vinegar
- Honey or agave
- Light mayonnaise
- Dijon mustard
- cinnamon
- Vanilla extract
- Reduced Sodium Soy Sauce *
- sriracha sauce
- Hoisin
- sesame oil
- Sesame seeds
- Crushed red pepper flakes (optional for sesame orange broccoli)
Dairy & Miscellaneous Chilled Items
- 1 dozen large eggs
- 1 small box of butter
- 4 ounces goat cheese
- 1 pint of skimmed milk
- 1 pint of low-fat buttermilk
- 1 sachet (8 ounces) of grated cheddar cheese
- 1 small sachet / block of low fat pepper jack cheese
- 1 small wedge of Pecorino Romano cheese
- 1 (17.5 oz) tub of non-fat Greek yogurt
Potted and shaken
- 1 medium-sized mild salsa
- 1 small jar of pickled jalapenos
- 1 small can of sliced black olives (optional for Irish nachos)
- 1 small glass cap
- 1 small glass of reduced grape jelly
- 1 small jar of low-fat (or regular) peanut butter
- 1 jar of marinara (or ingredients to make your own)
- 1 (8 ounce) can of tomato sauce
- 2 (32 ounce) cartons reduced the sodium chicken broth
- 1 (15 ounce) can chickpeas
Frozen
- 1 packet of pearl onions
Other dry goods
- baking powder
- baking powder
- Cornstarch
- 1 small bag of dry pinto beans (if you buy from the bulk container, you need 1 cup)
- 1 small pack of chopped walnuts or pecans (1/4 cup if bought from the bulk container)
- 1 small pack of peeled pistachios (if you buy from the large container, you will need ¼ cup)
- 1 small pack of raisins (if you buy from the large container, you will need 2/3 cup)
- 1 small pack of unsalted peanuts (if you buy from the large container you will need about 1 tablespoon)
* If you wish, you can buy gluten-free
Print shopping list
Posted March 12, 2021 by Gina
