7 Day Healthy Meal Plan (March 28-April 3)

posted March 25, 2022 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

March came in like a lion- lets hope it goes out like a lamb!!! As April starts so do many sports and after school activities, which means family schedules can get crazy!! Here are some quick recipes like Air Fryer Chicken Tenders or meal prep recipes such as my Sheet Pan Turkey Meatloaf and Broccoli to help stay on track during busy weeknights!

Love the idea of the 7-day meal plan but find it’s too rigid, doesn’t fit your busy lifestyle and/or family size? If you access my plan in Relish +, you can take any ready-made 7-day plan and delete meals you don’t want (or swap them for something else), adjust the serving sizes and/or even add in your own recipes.  The best part is, Relish + will automatically update your grocery list as you adjust the plan, allowing you to print your list from there or send it to the store for delivery or pick up

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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!

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW 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. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping 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 photos 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 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.

MONDAY (3/28)
B: Banana Nut Protein Oats
L: Chicken Waldorf Salad
D: Spinach Artichoke Lasagna Rolls with a green salad*

Total Calories: 982**

TUESDAY (3/29)
B: 2 scrambled eggs with 2 tablespoons shredded cheddar cheese and ¼ cup fresh salsa and 1 slice whole grain bread
L: LEFTOVER Chicken Waldorf Salad
D: LEFTOVER Spinach Artichoke Lasagna Rolls with LEFTOVER green salad
Total Calories: 943**

WEDNESDAY (3/30)
B: Banana Nut Protein Oats
L: LEFTOVER Chicken Waldorf Salad
D: Giant Turkey Meatball Parmesan with Broccoli and Orzo
Total Calories: 1,057**

THURSDAY (3/31)
B: Avocado Toast Egg-in–a-Hole
L: Spicy California Shrimp Stack # (½ recipe) with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Baked Sweet Potatoes
Total Calories: 900**

FRIDAY (4/1)
B: Avocado Toast Egg-in–a-Hole
L: LEFTOVER Spicy California Shrimp Stack with 1 cup steamed edamame
D: Ginger Scallion Fish with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,102**

SATURDAY (4/2)
B: Roasted Strawberry Banana Bread with ¾ cup nonfat plain Greek yogurt with 1 teaspoon honey
L: BLT Salad with Avocado
D: DINNER OUT!

Total Calories: 396**

SUNDAY (4/3)
B: LEFTOVER Roasted Strawberry Banana Bread with ¾ cup nonfat plain Greek yogurt with 1 teaspoon honey
L: Tuna Croquettes and Chickpea Salad with Cucumbers and Tomatoes
D: Teriyaki Chicken and Asparagus Stir Fry with ¾ cup brown rice
Total Calories: 1,102**

*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Tuesday.
**This is just a guide, women should 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.

# Prep Wednesday night, if desired.

*Google doc