A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Weight-Loss Meal Plan
So while quite a few St. Patty’s Day events have been canceled, you can still celebrate at home with my St. Patrick’s recipes (some of which are included in this week’s plan!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
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 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!
Also, if you don’t have the 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 it’s perfect now! You can 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. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’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. There’s plenty 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 you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (3/16)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with an orange (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: 10-Minute Soba Noodle Veggie Noodle Stir-Fry (recipe x 4) (11B 13G 6P)
Totals: WW Points 17B 27G 11P Calories 1,062*
TUESDAY (3/17)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with 1 cup whole strawberries (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: Instant Pot Corned Beef and Cabbage (5B 5G 5P) with Creamy Cauliflower Mash with Kale (2B 2G 2P)
Totals: WW Points 13B 21G 12P, Calories 1,036*
WEDNESDAY (3/18)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with an orange (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Teriyaki Chicken and Asparagus Stir-Fry (2B 5G 2P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 11B 23G 5P, Calories 915*
THURSDAY (3/19)
B: Bell Pepper and Potato Frittata (1B 5G 0P) with 1 cup whole strawberries (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P) and 1 ½ cups romaine lettuce (0B 0G 0P)
with Skinny Caesar Dressing (2B 3G 2P)
Totals: WW Points 15B 26G 9P, Calories 860*
FRIDAY (3/20)
B: 1 cup cooked oats in water (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ a diced pear (0B 0G 0P), 1
tablespoon milk (0B 0G 0P), 1 tablespoon chopped walnuts (2B 2G 2P), pinch salt
L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans (9B 10G 4P)
D: Broiled Tilapia with Thai Coconut Curry Sauce (3B 4G 3P) with ¾ cup jasmine rice (4B 4G 4P) and 1 cup steamed
green beans (0B 0G 0P)
Totals: WW Points 23B 25G 14P, Calories 1,025*
SATURDAY (3/21)
B: Yogurt Waffles (4B 4G 4P) with Yogurt Whipped Cream (3B 3G 3P) and ½ cup mixed berries (0B 0G 0P)
L: Creamy Shrimp and Celery Salad (2B 3G 2P)
D: DINNER OUT!
Totals: WW Points 9B 10G 9P, Calories 465*
SUNDAY (3/22)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: French Onion Soup (9B 9G 9P)
D: Roast Chicken with Rosemary and Lemon (5B 7G 5P) with Skinny Buttermilk Mashed Potatoes with Chives (5B
5G 1P) and Easy Garlic Broccolini (1B 1G 1P)
Totals: WW Points 26B 28G 20P, Calories 1,053*
*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.
The post 7-Day Weight-Loss Meal Plan (March 16-March 22) appeared first on Skinnytaste.
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