7 Day Healthy Meal Plan (March 7-13)

posted March 4, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

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

7 Day Healthy Meal Plan

Is spring in the air by you? I don’t think mother nature has made up her mine here yet, lol. Here a few more of my favorite lenten recipes–  Spaghetti Squash Crust Pizza, Fish Florentine, and the Spicy Black Bean Burgers with Chipotle Mayonnaise. Also, HIGH PROTEIN MEAL PLANS have been really popular on Relish + which include breakfast, lunch and dinner, making it easy to reach your goals, stay healthy and strong!

Ultimate . Meal Planner

I’m also excited to share the . 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:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my 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 finally 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 . 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!

THE DETAILS:

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 (3/7)
B: Mushroom-Spinach Scrambled Eggs
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette and an apple
D: Potato Leek Soup with Air Fryer Burst Tomato Burrata Caprese Salad (recipe x 2)

Total Calories: 1,089*

TUESDAY (3/8)
B: Protein PB & J Smoothie Bowl with ¼ cup sliced almonds
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette and an apple
D: Chicken Taco Poblano Rice Bowls

Total Calories: 1,254*

WEDNESDAY (3/9)
B: Mushroom-Spinach Scrambled Eggs
L: Spiralized Greek Cucumber Salad with Lemon and Feta and 2 ounces whole grain baguette
D: Instant Pot Spaghetti and Turkey Meatballs with a green salad**
Total Calories: 1,214*

THURSDAY (3/10)
B: Protein PB & J Smoothie Bowl with ¼ cup sliced almonds
L: LEFTOVER Instant Pot Spaghetti and Turkey Meatballs
D: Beef Negimaki Stir Fry with ¾ cups brown rice

Total Calories: 1,296*

FRIDAY (3/11)
B: Greek Yogurt with Berries, Nuts and Honey
L: Tuna Egg Salad on 1 slice whole grain bread
D: Easy Roasted Lemon-Garlic Shrimp with Chopped Feta Salad
Total Calories: 1,085*

SATURDAY (3/12)
B: Spinach Ricotta Quiche with 1 ½ cups mixed greens and 1 teaspoon light vinaigrette dressing
L: Asian Chicken Lettuce Wrap Chopped Salad
D: DINNER OUT!

Total Calories: 580*

SUNDAY (3/13)
B: LEFTOVER Spinach Ricotta Quiche with an orange
L: Escarole and Chickpea Soup with Garlic Toast
D: Instant Pot Chicken Tikka Masala with Cauliflower and Peas with ¾ cup brown rice

Total Calories: 900*

*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.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and
¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List

Produce

• 2 medium apples
• 4 medium oranges
• 2 medium lemons
• 1 medium lime
• 1 (6-ounce) container fresh berries (your choice)
• 1 medium English cucumber
• 1 small cucumber
• 2 medium heads garlic
• 1 (3-inch) piece fresh ginger
• 3 medium carrots
• 2 medium Russet potatoes
• ½ pound French green beans
•  small green bell pepper
• 1 poblano pepper
• 1 small head cauliflower
• 2 medium bunches scallions
• 4 medium leeks
• 8 ounces sliced mushrooms
• 1 (5-ounce) bag/clamshell fresh baby spinach
• 1 (10-ounce) bag/clamshell fresh baby arugula
• 1 (1-pound) bag/clamshell mixed baby greens
• 2 large heads Romaine lettuce
• 1 head Bibb lettuce
• 5 ounces water cress
• 1 medium head escarole or other dark leafy green
• 1 large bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh oregano (can sub ½ teaspoon fresh dill in Cucumber Salad, if desired)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 2 dry pints heirloom cherry tomatoes
• 1 pound cherry or grape tomatoes
• 1 medium Roma tomato
• 1 small PLUS 1 medium red onion
• 1 medium yellow onion
• 1 large white onion

Meat, Poultry and Fish

• 4 ounces sliced lean deli roast beef
• 1 pound flank steak
• 1 ½ pounds 93% lean ground turkey
• 1 pound ground chicken
• 1 ¼ pounds boneless, skinless chicken breasts
•  ½ pounds boneless, skinless chicken thighs
• 1 ½ pounds peeled and deveined jumbo shrimp

Grains*

• 1 medium package dry brown rice (or 9 cups pre-cooked)
• 1 (12-ounce) multigrain baguette or French bread
• 1 small loaf sourdough bread
• 1 small loaf sliced whole grain bread
• 1 small package unbleached all-purpose flour
• 1 package seasoned breadcrumbs
• 1 package whole wheat spaghetti

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Coconut or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Balsamic glaze
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Light vinaigrette dressing (or make your own with ingredients in list)
• Reduced sodium soy sauce*
• Rice vinegar
• Honey
• Mayonnaise
• Crushed red pepper flakes
• Red wine vinegar
• Sesame oil
• Hoisin sauce*
• Sriracha sauce
• Coriander
• Turmeric
• Garam masala
• Cayenne pepper
• Cardamom

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small box butter
• 1 small wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub 1/3 cup Parmesan in Turkey Meatballs, if desired)
• 1 (8-ounce) package shredded cheddar and jack cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 small block fresh feta cheese
• 8 ounces Burrata cheese
• 1 (8-ounce) container skim milk
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container almond, oat or other milk of your choice (can buy a larger container of skim or 2% and use in Smoothie Bowl, if desired)
• 1 small tub light sour cream (optional, for Chicken Taco Bowls)
• 1 small container part-skim ricotta cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (9-inch) deep dish pie crust

Canned and Jarred

• 1 (32-ounce) carton chicken stock
• 1 (32-ounce) carton vegetable broth
• 1 (32-ounce) carton low sodium chicken broth
• 2 (15-ounce) can chickpeas
• 1 (14-ounce) can coconut milk
• 1 (14-ounce) can diced tomatoes
• 1 (28-ounce) can crushed tomatoes (I like Tutturoso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can water chestnuts
• 1 (2.6-ounce) pouch light tuna in water
• 1 small jar peanut butter
• 1 small jar kalamata olives

Frozen

• 1 small package peas
• 1 small package corn kernels
• 1 small package blueberries
• 1 small package sliced strawberries

Misc. Dry Goods

• 1 small package vanilla protein powder
• 1 small package sliced almonds (if buying from bulk bin, you need ½ cup)
• 1 small package chopped walnuts (if buying from bulk bin, you need 1 tablespoon)
• 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
• 1 small bottle sake or dry white wine (optional, for Beef Negimaki)

*You can buy gluten free, if desired

 

Print Shopping List