Healthy Seven Days Plan For Your Meal

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Healthy Seven Days Plan For Your Meal

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If youโ€™re new to my meal plans, Iโ€™ve been sharing these free, 7-day flexible healthy meal plans (you can see my previousย meal plansย 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 forย recipesย by course in theย index. You should aim for around 1500 calories* per day.

Thereโ€™s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. Youโ€™ll dine out less often, waste less food and youโ€™ll have everything you need on hand to help keep you on track.

Lastly, if youโ€™re on Facebook join myย Skinnytaste Facebook Communityย where everyoneโ€™s sharing photos of recipes they are making, you can joinย here. Iโ€™m loving all the ideas everyoneโ€™s sharing! If you wish to get on theย email list, you canย subscribe hereย so you never miss a meal plan!

Also, if you donโ€™t have theย Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but itโ€™s perfect now! You canย order it here!

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. Iโ€™ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments youโ€™ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. Thereโ€™sย plentyย of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if youโ€™re using these plans, this will help me decide if I should continue sharing them!

MONDAY (3/8)
B:ย Cinnamon Apple Yogurt Bowlsย (6B 9G 6P)
L:ย Antipasto Saladย (6B 6G 6P)
D:ย Chickpea Tomato Soupย (1B 4G 1P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 23B 29G 23P, Calories 1,057**

TUESDAY (3/9)
B:ย Cinnamon Apple Yogurt Bowlsย (6B 9G 6P)
L: LEFTOVERย Chickpea Tomato Soupย (1B 4G 4P) with a whole wheat roll (3B 3G 3P)
D:ย One-Pot Chicken Fajita Pastaย (8B 9G 8P)

Totals: WW Points 18B 25G 21P, Calories 988**

WEDNESDAY (3/10)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P)
L: LEFTOVERย Chickpea Tomato Soupย (1B 4G 4P) with a whole wheat roll (3B 3G 3P)
D:ย Beef Negimaki Stir Fryย (5B 5G 5P) with ยพ cup brown rice (5B 5G 0P)
Totals: WW Points 15B 22G 13P, Calories 919**

THURSDAY (3/11)
B: ยฝ cup quick oats # (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ยฝ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L:ย Classic Egg Saladย (ยฝ recipe) (3B 6G 3P) on a whole wheat roll (3B 3G 3P) with an orange (0B 0G 0P)
D:ย Slow Cooker Banh Mi Rice Bowlsย (10B 8G 3P)

Totals: WW Points 23B 24G 12P, Calories 973**

FRIDAY (3/12)
B: ยฝ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ยฝ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L:ย Classic Egg Saladย (ยฝ recipe) (3B 6G 3P) on a whole wheat roll (3B 3G 3P) with an orange (0B 0G 0P)
D:ย Broiled Miso Salmonย (1B 4G 1P) withย Asian Chopped Salad with Sesame Soy Vinaigretteย (4B 7G 4P)

Totals: WW Points 18B 27G 14P, Calories 1,040**

SATURDAY (3/13)
B:ย Yogurt Sheet Pan Pancakes with Mixed Berriesย (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L:ย Antipasto Saladย (6B 6G 6P) (recipe x 4)
D: ORDER IN!

Totals: WW Points 15B 16G 15P, Calories 517**

SUNDAY (3/14)
B:ย Yogurt Sheet Pan Pancakes with Mixed Berriesย (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L:ย Cheeseburger Soupย (7B 8G 7P)
D:ย Chicken Thighs with Shallots in Red Wine Vinegarย (8B 8G 8P) withย Garlic Mashed Potatoesย (5B 5G 1P) and
Roasted Asparagusย (0B 0G 0P)

Totals: WW Points 29B 31G 25P, Calories 1,062**

*Grilled cheese includes 2 thin-sliced whole grain bread and 1.5 ounces (2 slices) cheddar cheese.
**This is just a guide, women should aim for around 1500 calories per day.ย Hereโ€™s a helpful calculator to estimate your calorie needs. Iโ€™ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

# Prepare oats with water according to package directions.

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