Free 7 Day Healthy Meal Plan (March 4-10)
A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (March 4-10)
March- is available in like a lion and out like a lamb proper? I’m prepared for the latter and a few springlike climate! Did you understand that artichokes and asaparagus are a number of the first greens to ripen and be prepared for spring? Some of my favourite recipes are these Italian Stuffed Artichokes and these Parmesan Asparagus Fries that simply screams spring!
With grocery costs hovering, many people are having to regulate, cut back and/or get extra inventive with our meals. One of absolutely the BEST methods to remain inside a funds and keep healthy eating habits is to MEAL PLAN. You can get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial right here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as nicely. I hope you’ll love this as a lot as I do!
Buy the Skinnytaste meal planner right here:
A word about WW Points
If you’re following Weight Watchers, all of the recipes right here have been up to date to replicate the brand new Weight Watchers program, with factors displayed beneath the recipe title. The ww button within the recipe card takes you to the Weight Watchers website the place you possibly can see the recipe builder used to find out these factors and add it to your day (US solely, you should be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!
About The Meal Plan
If you’re
new to my meal plans, I’ve been sharing these free, 7-day versatile healthy meal plans (you possibly can see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra food, espresso, drinks, fruits, snacks, dessert, wine, and so on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Depending in your targets, you need to goal for no less than 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and so on.
There’s additionally a exact, organized grocery record that can make grocery buying a lot simpler and far much less aggravating. Save you time and cash. You’ll dine out much less usually, waste much less food and also you’ll have every part you want available to assist hold you on monitor.
Lastly, if you happen to’re on Facebook be a part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! If you want to get on the e-mail record, you possibly can subscribe right here so that you by no means miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. The grocery record is complete and consists of every part you should make all meals on the plan.
MONDAY (3/4)
B: High-Protein Egg Bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 crimson 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 tablespoons whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 crimson 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 tablespoon mustard, 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 tablespoon mustard, 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 combined 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 Sushi Pizza (recipe x 2)
D: Chicken Pot Pie Soup with Bisquick Garlic Cheddar Biscuits
Total Calories: 1,057*
*This is only a information, women ought to goal for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra food reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Set apart ½ the salad (undressed) for dinner Thursday.
Shopping record
Produce
- 2 medium candy apples
- 1 medium banana
- 2 small PLUS 5 medium limes
- 2 medium oranges
- 4 small (4-ounce) Hass avocados
- 2 medium heads garlic
- 3 medium jalapenos
- 4 giant poblano chiles
- 1 small crimson bell pepper
- 4 small radishes
- 2 kilos (4 medium) candy potatoes
- 2 medium Russet or Yukon Gold potatoes
- 1 giant (no less than 3 kilos) butternut squash
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 1 small bunch celery
- ½ pound broccoli florets
- ¾ pound sliced baby portobello mushrooms
- 3 giant bunches scallions
- 1 small PLUS 1 giant bunch cilantro
- 1 small bunch Italian parsley
- 1 medium bunch/container basil
- 1 (5-ounce) container combined greens
- 1 (5-ounce) container baby kale
- 1 small bunch Lacinato kale
- 2 medium plum tomatoes
- 2 medium vine-ripened tomatoes
- 1 medium PLUS 1 small crimson onions
- 1 medium PLUS 1 giant yellow onions
Meat, Poultry and Fish
- 1 rotisserie hen (or sub a [12-ounce] uncooked boneless, skinless hen breast)
- 1 ¼ pound boneless, skinless hen breast (or 1 pound pre-cooked)
- ¾ pound 93% lean floor turkey
- 1 pound Italian hen sausage (I like Al Fresco)
- ¾ pound turkey or hen breakfast sausage
- ½ pound cooked lump crab meat
- 1 pound giant peeled and deveined shrimp
- 1 pound sushi-grade salmon or sashimi
- 1 (4-ounce) bundle sliced smoked salmon (lox)
- ¼ pound sliced deli turkey (I like Boar’s Head)
Grains
- 1 (8-ounce) wheat ciabatta or sourdough loaf
- 1 small loaf sliced complete grain bread
- 1 bundle (6-inch) gluten free or complete wheat tortillas (I like Siete Cassava flour)
- 1 small bundle unbleached all-purpose flour
- 1 (8-ounce) bundle thick rice noodles
- 1 medium bundle dry brown rice (or 6 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or contemporary peppercorns)
- Everything Bagel Seasoning (or different bagel toppings)
- Mayonnaise
- Chili powder
- Mexican sizzling chili powder
- Chipotle chili powder
- Cumin
- Coriander
- Garlic powder
- Oregano
- Bay leaves
- Smoked paprika
- Paprika
- Cayenne pepper
- Pure maple syrup
- Cinnamon
- Dijon mustard
- Yellow mustard (can sub Dijon mustard on Egg Bagel sandwich, if desired)
- Apple cider vinegar
- Adobo seasoning
- Red wine vinegar
- Oyster sauce*
- Fish sauce
- Soy sauce*
- Sriracha sauce
- Toasted sesame oil
- Black and white sesame seeds
- Thyme
Dairy & Misc. Refrigerated Items
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 small container whipped cream cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small field butter
- 1 (half-gallon) container skim milk
- 1 medium wedge Parmesan cheese
- 1 (8-ounce) block lowered fats sharp cheddar (I like Cabot 50% lowered)
- 1 (8-ounce) block cheddar cheese
- 1 (8-ounce) bag lowered fats shredded sharp cheddar cheese
- 1 (8-ounce) bag shredded Colby-Jack cheese mix (can sub ½ cup cheddar in Stuffed Poblanos, if desired)
- 1 (16-ounce) bag part-skim shredded mozzarella cheese
Canned and Jarred
- 1 small can/jar chipotle peppers in adobo sauce
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorroso)
- 1 (29-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton lowered sodium hen broth
- 1 (6-ounce) can wild albacore tuna in water (I like American Tuna)
- 1 small jar capers
Frozen
- 1 (10-ounce) bundle traditional combined greens (peas, carrots, inexperienced beans, corn)
Misc. Dry Goods
- Baking powder
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 medium bundle pecan halves (if shopping for from bulk bin, you want about ¾ cup)
- 1 small bundle darkish brown sugar
- 1 small bundle granulated sugar
- 1 field Heart Smart Bisquick
- 1 bundle hen bouillon cubes
- Colored sprinkles (non-obligatory, for Breakfast Banana Split)
*You should purchase gluten free, if desired