<\/p>\nA free 7-day, flexible\u00a0weight loss meal plan\u00a0including\u00a0breakfast,\u00a0lunch\u00a0and\u00a0dinner ideas\u00a0and a shopping list.\u00a0All recipes\u00a0include macros and WW points.<\/p>\n7 Day Healthy Meal Plan<\/h2>\n Still looking for ideas for Lent? Look no further! Try my Perfect Air Fryer Shrimp, Pasta Fagioli or this great Salmon Caesar Salad! Looking for a meat recipe- check out my Air Fryer Breaded Cubed Steak and Cheeseburger Salad. Enjoy!<\/p>\n
<\/p>\nWith 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\u00a0by signing up for Relish+ (get a 14-day free trial here!)<\/p>\n
\n
\n
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!<\/p>\n<\/div>\n<\/div>\nBuy the Skinnytaste meal planner here:<\/h2>\n\n
\n
All recipe points have been updated to reflect the new WW program, <\/strong>points will display under the recipe title. I will keep the ww button<\/strong> 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!<\/p>\n<\/div>\n<\/div>\nAbout The Meal Plan<\/h2>\n If you\u2019re new to my meal plans, I\u2019ve 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<\/strong> for you to add more food<\/strong>, coffee, 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\u2019s no one size fits all, this will range by your goals, your age, weight, etc.<\/p>\nThere\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n
Lastly, if you\u2019re on Facebook<\/strong> join my Skinnytaste Facebook Community where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\nMeal Plan:<\/h2>\n 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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.<\/p>\n
MONDAY (3\/6)<\/strong>Total Calories: 994*<\/p>\n
TUESDAY (3\/7)<\/strong>WEDNESDAY (3\/8)<\/strong>THURSDAY (3\/9)<\/strong>FRIDAY (3\/10)<\/strong>SATURDAY (3\/11)<\/strong>Total Calories: 774*<\/p>\n
SUNDAY (3\/12)<\/strong>Total Calories: 984*<\/p>\n
*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate your calorie needs. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.<\/p>\n*Google doc<\/p>\n
\n
Print Shopping List<\/button><\/p>\n\n
Shopping List <\/strong><\/p>\nProduce<\/strong><\/p>\n\n2 medium limes<\/li>\n 1 large (7-ounce) Hass avocado<\/li>\n 3 medium red bell peppers<\/li>\n 1 medium zucchini<\/li>\n 4 Persian cucumbers (can sub 1 small English)<\/li>\n 3 medium heads garlic<\/li>\n 1 (2-inch) piece fresh ginger<\/li>\n 1 pound asparagus<\/li>\n 1 pound green beans<\/li>\n 1 small bunch celery<\/li>\n 2 pounds carrots<\/li>\n 3 ounces white mushrooms<\/li>\n 1 small crown broccoli florets<\/li>\n 1 medium head cauliflower<\/li>\n 1 corn on the cob (can sub frozen [heated] corn in BBQ Chicken Salad, if desired)<\/li>\n 2 pounds Yukon Gold potatoes<\/li>\n 1 medium head endive<\/li>\n 1 medium fennel bulb<\/li>\n 1 small head green cabbage<\/li>\n 1 (1-pound) bag\/clamshell baby spinach<\/li>\n 1 (5-ounce) bag\/clamshell baby arugula<\/li>\n 1 small head Romaine lettuce<\/li>\n 1 medium bunch scallions<\/li>\n 1 medium bunch fresh Italian parsley<\/li>\n 1 medium bunch fresh cilantro<\/li>\n 1 small bunch\/container fresh thyme<\/li>\n 1 dry pint cherry or grape tomatoes<\/li>\n 1 medium vine-ripened tomato<\/li>\n 1 medium red onion<\/li>\n 1 large yellow onion<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n1 package center-cut bacon<\/li>\n 3 links (about 9 ounces total) sweet Italian turkey or chicken sausage (can sub bacon in Quiche, if desired)<\/li>\n 2 ounces prosciutto<\/li>\n 1 \u00bd (3) pounds boneless, skinless chicken breasts (can buy 1 raw breast and sub a rotisserie chicken for Enchiladas, if desired)<\/li>\n 1 \u00bd pounds 93% lean ground beef<\/li>\n 1 (2 to 3-pound) beef roast or eye of round<\/li>\n 1 \u00bc pounds peeled and deveined shrimp<\/li>\n 1 \u00bd pounds skinless salmon filets<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 (10-count) package 7 to 9-inch whole wheat low carb tortillas (such as La Tortilla Factory)<\/li>\n<\/ul>\n\n1 package penne (I like Delallo)<\/li>\n 1 small package dry long-grain white rice<\/li>\n 1 package par-cooked brown rice (such as Uncle Ben\u2019s)<\/li>\n 4 small ciabatta rolls<\/li>\n 2 small whole wheat rolls<\/li>\n<\/ul>\nCondiments and Spices<\/strong><\/p>\n\nExtra virgin olive oil<\/li>\n Canola oil<\/li>\n Cooking spray<\/li>\n Olive oil spray (or get a Misto oil mister)<\/li>\n Kosher salt (I like Diamond Crystal)<\/li>\n Pepper grinder (or fresh peppercorns)<\/li>\n Light mayonnaise<\/li>\n Red wine vinegar<\/li>\n Balsamic vinegar<\/li>\n Apple cider vinegar<\/li>\n Rice vinegar<\/li>\n Oregano<\/li>\n Basil<\/li>\n Chipotle chili powder<\/li>\n Cumin<\/li>\n Bay leaves<\/li>\n Reduced sodium Montreal Chicken seasoning<\/li>\n BBQ sauce<\/li>\n Honey<\/li>\n Sriracha sauce<\/li>\n Soy sauce*<\/li>\n Toasted sesame oil<\/li>\n Furikake or sesame seeds<\/li>\n Nutmeg<\/li>\n Rosemary<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n1 (18-pack) large eggs<\/li>\n 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)<\/li>\n 1 small box unsalted butter<\/li>\n 1 small tub light sour cream<\/li>\n 1 (8-ounce) container half and half<\/li>\n 1 (8-ounce) container 2% milk<\/li>\n 1 (8-ounce) container skim milk<\/li>\n 1 (8-ounce) container unsweetened almond or oat milk (can buy a larger size of skim or 2% milk and sub that in Smoothie Bowl, if desired)<\/li>\n 1 small container part-skim ricotta cheese<\/li>\n 1 (16-ounce) container low fat cottage cheese (I like Good Culture)<\/li>\n<\/ul>\n\n1 (8-ounce) bag shredded reduced fat Mexican cheese blend<\/li>\n 1 (8-ounce) bag shredded part-skim mozzarella cheese<\/li>\n 1 small block light Havarti or cheddar cheese<\/li>\n 1 small wedge fresh Parmesan cheese<\/li>\n 1 small wedge fresh Pecorino Romano cheese (can sub Parmesan in Baked Penne and Shrimp, Peas and Rice, if desired)<\/li>\n 1 (8-ounce) package sliced reduced fat Swiss cheese<\/li>\n 1 small jar light ranch dressing (or ingredients to make your own)<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n1 (8-ounce) PLUS 1 (15-ounce) can tomato sauce<\/li>\n 1 small jar salsa (can buy fresh from refrigerated section, if desired)<\/li>\n 1 jar marinara sauce (I love Delallo Pomodoro)<\/li>\n 1 (14-ounce) can chicken broth<\/li>\n 1 (32-ounce) carton low sodium chicken broth<\/li>\n 1 small jar pitted green olives or alcaparrado or capers<\/li>\n 1 small can\/jar chipotle chilis in adobo sauce<\/li>\n 1 (5-ounce) can light tuna in water<\/li>\n 1 small jar peanut butter<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\n\n1 medium bag blueberries<\/li>\n 1 large bag strawberries<\/li>\n 1 small bag peas<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n1 small package roasted shelled pistachios (if buying from bulk bin, you need 1 tablespoon)<\/li>\n 1 small container vanilla protein powder (I like Orgain)<\/li>\n<\/ul>\n*You can buy gluten free, if desired<\/p>\n<\/div>\n
Print Shopping List<\/button><\/p>\n<\/div>\n<\/div>\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"This post may contain affiliate links. Read my disclosure policy. A free 7-day, flexible\u00a0weight loss meal plan\u00a0including\u00a0breakfast,\u00a0lunch\u00a0and\u00a0dinner ideas\u00a0and a shopping list.\u00a0All recipes\u00a0include macros and WW […]<\/p>\n","protected":false},"author":1,"featured_media":12160,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[18],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/12159"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=12159"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/12159\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/12160"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=12159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=12159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=12159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2023\/03\/7-Day-Healthy-Meal-Plan-March-6-12.jpg\")
![\"\"](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2023\/03\/1677987598_621_7-Day-Healthy-Meal-Plan-March-6-12.jpg\"\/)
![\"\"](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2023\/03\/1677987598_621_7-Day-Healthy-Meal-Plan-March-6-12.jpg\")
![\"Skinnytaste](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/12\/7-Day-Healthy-Meal-Plan-Dec-13-19.png\"\/)
![\"Skinnytaste](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/12\/7-Day-Healthy-Meal-Plan-Dec-13-19.png\")
![\"Skinnytaste](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/11\/1667598480_167_7-Day-Healthy-Meal-Plan-Nov-7-13.jpg\"\/)
![\"Skinnytaste](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/11\/1667598480_167_7-Day-Healthy-Meal-Plan-Nov-7-13.jpg\")
![\"\"](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2023\/03\/7-Day-Healthy-Meal-Plan-March-6-12.png\"\/)
![\"\"](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2023\/03\/7-Day-Healthy-Meal-Plan-March-6-12.png\")