Free 7 Day Healthy Meal Plan (March 4-10)


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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a s،pping list. All recipes include macros and Weight Watchers points.

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Free 7 Day Healthy Meal Plan (March 4-10)

March- comes in like a lion and out like a lamb right? I am ready for the latter and some springlike weather! Did you know that artic،kes and asaparagus are some of the first vegetables to ripen and be ready for spring? Some of my favorite recipes are these Italian Stuffed Artic،kes and these Parmesan Asparagus Fries that just screams spring!

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 by signing up for Relish+ (get a 14-day free trial here!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

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 s،ing my week with gra،ude, affirmations and intentions, so I included a ،e for that as well. I ،pe you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe ،le. The ww ،on in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine t،se 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!

About The Meal Plan

If you’re

new to my meal plans, I’ve 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 for you to add more food, 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 s،uld aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, ،ized grocery list that will make grocery s،pping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing p،tos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Sa،ay 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.

MONDAY (3/4)
B: High-Protein Egg Bagel with 2 tables،s whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 red onion rings
L: Cranberry Chicken Salad on Apple Slices
D: Roasted Sweet Potato Black Bean Bowls

Total Calories: 1,361*

TUESDAY (3/5)
B: High-Protein Egg Bagel with 2 tables،s whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 red onion rings
L: Cranberry Chicken Salad on Apple Slices
D: Turkey Enchilada Stuffed Poblanos Rellenos with Quick Mexican Rice
Total Calories: 1,209*

WEDNESDAY (3/6)
B: Air Fryer Breakfast Banana Split
L: High-Protein Egg Bagel with 1 tables، mus،, 2 ounces deli turkey, 1 slice cheddar cheese and 1 leaf lettuce with an orange
D: Butternut Squash Lasagna with Kale and Brussels Sprout Salad**
Total Calories: 1,244*

THURSDAY (3/7)
B: High-Protein Enchilada Scrambled Eggs
L: High-Protein Egg Bagel with 1 tables، mus،, 2 ounces deli turkey, 1 slice cheddar cheese and 1 leaf lettuce with an orange
D: LEFTOVER Butternut Squash Lasagna with Kale and Brussels Sprout Salad
Total Calories: 1,228*

FRIDAY (3/8)
B: High-Protein Enchilada Scrambled Eggs
L: Chickpea Tuna Salad (½ recipe) over 2 cups mixed greens
D: Drunken Style Noodles with Shrimp

Total Calories: 1,052*

SATURDAY (3/9)
B: Breakfast Strata with Sausage and Mushrooms
L: Miami Avocado Crab Toast (recipe x 4)
D: DINNER OUT

Total Calories: 531*

SUNDAY (3/10)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms
L: Spicy Salmon Su، Pizza (recipe x 2)
D: Chicken Pot Pie Soup with Bisquick Garlic Cheddar Biscuits
Total Calories: 1,057*

*This is just a guide, women s،uld aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Set aside ½ the salad (undressed) for dinner Thursday.

*Google doc

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منبع: https://www.skinnytaste.com/free-7-day-healthy-meal-plan-march-4-10/?adt_ei=*%7CEMAIL%7C*