{"id":12371,"date":"2023-03-18T16:21:04","date_gmt":"2023-03-18T16:21:04","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/7-day-healthy-meal-plan-march-20-26\/"},"modified":"2023-03-18T16:21:04","modified_gmt":"2023-03-18T16:21:04","slug":"7-day-healthy-meal-plan-march-20-26","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/7-day-healthy-meal-plan-march-20-26\/","title":{"rendered":"7 Day Healthy Meal Plan (March 20-26)"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div ast-blocks-layout=\"true\">\n<div class=\"content-disclaimer-text disclaimer-location-top\">This post may contain affiliate links. Read my disclosure policy.<\/div>\n<p><span id=\"dpsp-post-content-markup\" data-image-pin-it=\"true\"\/><\/p>\n<p>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 points.<\/p>\n<figure class=\"wp-block-image size-full\"><noscript><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"1500\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2023\/03\/7-Day-Healthy-Meal-Plan-March-20-26.jpg\" alt=\"\" class=\"wp-image-101083\"  \/><\/noscript><\/figure>\n<p>Spring finally arrives this week! I love this season of rebirth and renewal and I\u2019m ready to see green grass and blooms! I want to thank everyone for their kind words and excitement on my new book- <strong>Skinnytaste Simple: Easy, Healthy recipes with 7 Ingredients or Fewer<\/strong>, which you can pre-order here on Amazon or wherever books are sold. <\/p>\n<p><span id=\"more-101081\"\/><\/p>\n<p>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\u00a0by signing up for Relish+ (get a 14-day free trial here!)<\/p>\n<div id=\"callout-box-block_09a05824da4607edf0cba3fd82686dd3\" class=\"callout-box-block callout-box-style-2\">\n<p><h3 class=\"callout-box-title\"><span class=\"callout-box-icon webicon-diamond\"\/> Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n<div class=\"callout-box-content\">\n<p><img decoding=\"async\" class=\"alignleft wp-image-79975 size-full\" alt=\"Skinnytaste Ultimate Meal Planner\" width=\"125\" height=\"139\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/12\/7-Day-Healthy-Meal-Plan-Dec-13-19.png\"\/><\/p>\n<p><noscript><img decoding=\"async\" class=\"alignleft wp-image-79975 size-full\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/12\/7-Day-Healthy-Meal-Plan-Dec-13-19.png\" alt=\"Skinnytaste Ultimate Meal Planner\" width=\"125\" height=\"139\"\/><\/noscript><\/p>\n<p>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>\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"4030\" height=\"3022\" decoding=\"async\" alt=\"Skinnytaste Ultimate Meal Planner\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/11\/1667598480_167_7-Day-Healthy-Meal-Plan-Nov-7-13.jpg\"\/><noscript><img loading=\"lazy\" width=\"4030\" height=\"3022\" decoding=\"async\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/11\/1667598480_167_7-Day-Healthy-Meal-Plan-Nov-7-13.jpg\" alt=\"Skinnytaste Ultimate Meal Planner\"\/><\/noscript><\/figure>\n<p><h2 class=\"uagb-heading-text\">Buy the Skinnytaste meal planner here:<\/h2>\n<\/p>\n<div id=\"callout-box-block_8a54a7638431ea14c08dd819e06ddd7d\" class=\"callout-box-block callout-box-style-1\">\n<p><h3 class=\"callout-box-title\"><span class=\"callout-box-icon webicon-star\"\/> A note about WW Points<\/h3>\n<\/p>\n<div class=\"callout-box-content\">\n<p>All recipe points have been updated to reflect the new <strong>WW program, <\/strong>points will display under the recipe title. I will keep the <strong>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>\n<p><h2 class=\"uagb-heading-text\">About The Meal Plan<\/h2>\n<\/p>\n<p>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 <strong>plenty of wiggle room<\/strong> for you to <strong>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>\n<p>There\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<p>Lastly, if you\u2019re on <strong>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>\n<p><h2 class=\"uagb-heading-text\">Meal Plan:<\/h2>\n<\/p>\n<p>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<p><strong>MONDAY (3\/20)<\/strong><br \/>B: Huevos Pericos (\u00bd recipe) with whole grain toast<br \/>L: 1 cup Classic Chicken Salad \u00a0in \u00bd a whole wheat pita with 8 baby carrots<br \/>D: Instant Pot Baked Ziti with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing<\/p>\n<p>Total Calories: 1,214*<\/p>\n<p><strong>TUESDAY (3\/21)<\/strong><br \/>B: Huevos Pericos (\u00bd recipe) with whole grain toast<br \/>L: 1 cup Classic Chicken Salad \u00a0in \u00bd a whole wheat pita with 8 baby carrots<br \/>D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo Salsa (recipe x 2)<\/p>\n<p>Total Calories: 1,065*<\/p>\n<p><strong>WEDNESDAY (3\/22)<\/strong><br \/>B: Berry Cottage Cheese Breakfast Bowl<br \/>L: 1 cup Classic Chicken Salad \u00a0in \u00bd a whole wheat pita with 8 baby carrots<br \/>D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo Salsa <br \/>Total Calories: 955*<\/p>\n<p><strong>THURSDAY (3\/23)<\/strong><br \/>B: Berry Cottage Cheese Breakfast Bowl<br \/>L: Chicken Club Lettuce Wrap Sandwich and a pear<br \/>D: Turkey Shepherd\u2019s Pie Stuffed Sweet Potato<\/p>\n<p>Total Calories: 999*<\/p>\n<p><strong>FRIDAY (3\/24)<\/strong><br \/>B: Protein PB &amp; J Smoothie Bowl<br \/>L: Chicken Club Lettuce Wrap Sandwich and a pear<br \/>D: 2 Baked Salmon Cakes with Zesty Avocado Cilantro Buttermilk Dressing with Roasted Asparagus and \u00be cup brown rice<\/p>\n<p>Total Calories: 1,048*<\/p>\n<p><strong>SATURDAY (3\/25)<\/strong><br \/>B: Peanut Butter Oatmeal Protein Cookies (recipe x 2) with \u00bd cup cottage cheese<br \/>L: LEFTOVER Baked Salmon Cakes with Zesty Avocado Cilantro Buttermilk over 2 cups mixed greens<br \/>D: DINNER OUT<\/p>\n<p>Total Calories: 633*<\/p>\n<p><strong>SUNDAY (3\/26)<\/strong><br \/>B: Peanut Butter Oatmeal Protein Cookies with \u00bd cup cottage cheese<br \/>L: Air Fryer Egg Salad in \u00bd a whole wheat pita and an orange<br \/>D: Creamy Sausage and Potato Soup<\/p>\n<p>Total Calories: 1,160*<\/p>\n<p>*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<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"930\" height=\"543\" alt=\"\" class=\"wp-image-101092\"  data-lazy- src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2023\/03\/7-Day-Healthy-Meal-Plan-March-20-26.png\"\/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"930\" height=\"543\" src=\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2023\/03\/7-Day-Healthy-Meal-Plan-March-20-26.png\" alt=\"\" class=\"wp-image-101092\"  \/><\/noscript><\/figure>\n<p>*Google doc<\/p>\n<div class=\"print-this-wrapper ggnoads\">\n<p><button class=\"print-this-button submitbutton\" onclick=\"PrintThis_6415db115a501()\" onmouseover=\"jQuery('#print_this_6415db115a501').addClass('print-this-hover')\" onmouseout=\"jQuery('#print_this_6415db115a501').removeClass('print-this-hover')\">Print Shopping List<\/button><\/p>\n<div id=\"print_this_6415db115a501\" class=\"print-this-container\">\n<p><strong>Shopping List <\/strong><\/p>\n<p><strong>Produce<\/strong><\/p>\n<ul>\n<li>2 medium pears<\/li>\n<li>4 medium oranges<\/li>\n<li>7 medium limes<\/li>\n<li>2 (6-ounce) containers fresh berries (your choice)<\/li>\n<li>4 medium ripe bananas<\/li>\n<li>2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados<\/li>\n<li>2 small heads garlic<\/li>\n<li>3 small jalapenos<\/li>\n<li>1 medium red bell pepper<\/li>\n<li>1 small yellow bell pepper<\/li>\n<li>4 small sweet potatoes (about 7-ounces each)<\/li>\n<li>1 \u00bd pounds yellow potatoes<\/li>\n<li>1 pound asparagus<\/li>\n<li>1 medium bunch celery<\/li>\n<li>1 small bag baby carrots<\/li>\n<li>4 ounces mushrooms<\/li>\n<li>1 medium bunch scallions<\/li>\n<li>1 large bunch fresh cilantro<\/li>\n<li>1 small bunch fresh Italian parsley<\/li>\n<li>1 small bunch\/container fresh thyme<\/li>\n<li>1 (1-pound) bag\/clamshell fresh baby spinach<\/li>\n<li>1 (1-pound) bag\/clamshell fresh baby arugula<\/li>\n<li>1 (5-ounce) bag\/clamshell fresh mixed greens<\/li>\n<li>1 small head Iceberg lettuce<\/li>\n<li>10 medium vine-ripened tomatoes<\/li>\n<li>1 medium red onion<\/li>\n<li>1 small white onion<\/li>\n<li>2 small yellow onions<\/li>\n<\/ul>\n<p><strong>Meat, Poultry and Fish<\/strong><\/p>\n<ul>\n<li>1 rotisserie chicken<\/li>\n<li>6 ounces sliced deli chicken or turkey breast<\/li>\n<li>1 package center-cut bacon<\/li>\n<li>1 pound 93% lean ground turkey<\/li>\n<li>4 mild Italian turkey or chicken sausage links<\/li>\n<li>2 \u00bd pounds boneless pork shoulder blade roast<\/li>\n<li>\u00bd pound wild Alaskan salmon<\/li>\n<\/ul>\n<p><strong>Grains*<\/strong><\/p>\n<ul>\n<li>1 package whole wheat pitas<\/li>\n<li>1 small loaf thin-sliced whole grain bread (I like Dave\u2019s Killer Bread)<\/li>\n<li>1 large package (6-inch) corn tortillas<\/li>\n<li>1 package whole wheat ziti or cavatappi (I love Dellalo)<\/li>\n<li>1 small package unbleached all-purpose flour<\/li>\n<li>1 package seasoned breadcrumbs<\/li>\n<\/ul>\n<ul>\n<li>1 small package old fashioned oats<\/li>\n<li>1 small bag dry brown rice (or 3 cups pre-cooked)<\/li>\n<\/ul>\n<p><strong>Condiments and Spices<\/strong><\/p>\n<ul>\n<li>Extra virgin olive oil<\/li>\n<li>Canola oil<\/li>\n<li>Cooking spray<\/li>\n<li>Olive oil spray (or get a Misto oil mister)<\/li>\n<li>Kosher salt (I like Diamond Crystal)<\/li>\n<li>Pepper grinder (or fresh peppercorns)<\/li>\n<li>Adobo seasoning salt<\/li>\n<li>Dijon mustard<\/li>\n<li>Regular or light mayonnaise<\/li>\n<li>Light balsamic vinaigrette dressing<\/li>\n<li>Sazon<\/li>\n<li>Oregano<\/li>\n<li>Cumin<\/li>\n<li>Bay leaves<\/li>\n<li>Honey or maple syrup (optional, for Berry Cottage Cheese Bowls)<\/li>\n<li>Worcestershire sauce<\/li>\n<li>Hot sauce<\/li>\n<li>Old bay seasoning<\/li>\n<li>Cinnamon<\/li>\n<li>Vanilla extract<\/li>\n<li>Paprika<\/li>\n<li>Italian seasoning<\/li>\n<\/ul>\n<p><strong>Dairy &amp; Misc. Refrigerated Items<\/strong><\/p>\n<ul>\n<li>2 dozen large eggs<\/li>\n<li>1 (16-ounce) PLUS 1 (32-ounce) containers low fat cottage cheese (I love Good Culture)<\/li>\n<li>1 small tub part-skim ricotta cheese<\/li>\n<li>1 small wedge fresh Pecorino Romano cheese (can sub \u00bc cup Parmesan in Baked Ziti, if desired)<\/li>\n<li>1 small wedge fresh Parmesan cheese<\/li>\n<li>1 (8-ounce) bag shredded part-skim mozzarella cheese<\/li>\n<li>1 (8-ounce) container almond or oat milk (or milk of your choice)<\/li>\n<li>1 (6-ounce) container nonfat plain Greek yogurt<\/li>\n<li>1 pint low fat buttermilk<\/li>\n<\/ul>\n<p><strong>Canned and Jarred<\/strong><\/p>\n<ul>\n<li>1 (15-ounce) can cannellini beans<\/li>\n<li>1 (14.5-ounce) can beef broth<\/li>\n<li>1 (14.5-ounce) can reduced sodium chicken broth<\/li>\n<li>1 (32-ounce) carton low sodium chicken broth<\/li>\n<li>1 jar marinara sauce<\/li>\n<li>1 (4-ounce) can or (4.5-ounce) tube tomato paste<\/li>\n<li>1 small can\/jar chipotle peppers in adobo<\/li>\n<\/ul>\n<ul>\n<li>1 small jar capers<\/li>\n<li>1 small jar peanut butter<\/li>\n<\/ul>\n<p><strong>Frozen<\/strong><\/p>\n<ul>\n<li>1 small bag peas and carrots<\/li>\n<li>1 small bag blueberries<\/li>\n<li>1 small bag strawberries<\/li>\n<\/ul>\n<p><strong>Misc. Dry Goods<\/strong><\/p>\n<ul>\n<li>1 small package slivered almonds (if buying from bulk bin, you need \u00bc cup)<\/li>\n<li>1 small package chia seeds (optional, for Smoothie Bowl)<\/li>\n<li>1 package sugar free chocolate chips (such as Lily\u2019s)<\/li>\n<li>1 small container vanilla protein powder (I like Orgain)<\/li>\n<\/ul>\n<p><strong>Non-Food Items<\/strong><\/p>\n<p>*You can buy gluten free, if desired<\/p>\n<\/div>\n<p><button class=\"print-this-button submitbutton\" onclick=\"PrintThis_6415db115a501()\" onmouseover=\"jQuery('#print_this_6415db115a501').addClass('print-this-hover')\" onmouseout=\"jQuery('#print_this_6415db115a501').removeClass('print-this-hover')\">Print Shopping List<\/button><\/p>\n<\/div>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.skinnytaste.com\/7-day-healthy-meal-plan-march-20-26\/\" target=\"_blank\" rel=\"noopener\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12372,"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\/12371"}],"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=12371"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/12371\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/12372"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=12371"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=12371"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=12371"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}