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

Posted March 25, 2022By Gina

A 7-day free, flexible weight loss plan that includes breakfast, lunch and dinner, as well as a shopping list. All recipes include macros, and links to the WW recipe builder to help you get your points.

7 Day Healthy Meal Planning

March came in like the lion; let’s hope it goes out as a lamb! April brings many after-school activities and sports, which can lead to hectic family schedules. Here are quick recipes like Air Fryer Chicken tenders and meal prep recipes like my Sheet Pan Turkey Meatloaf or Broccoli to help you 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? Access the following: 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.  Relish + will update your grocery lists as you adjust your plan. This allows you to print the list or send it to your local store for pick up or delivery.

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral bound meal plan includes weekly meal planning grids, 30 (15 fresh) recipes, and tear-out grocery list. I love to begin my week with gratitude and affirmations. I hope you love it as much as me!

Get the meal planner here

A note about WW Personal points:

Since points are not the same on the new Weight Watchers plans, I no longer offer points. However, I do provide links to them. WW Personal pointsAll recipes can be adapted to the recipe builder. Look out for the Orange buttonIn the recipe card, you will see my WW personal points. Click on the link to go to Weight Watchers. There you can view the WW points and add them to your day. Only US users are allowed to click on this link. All cookbook recipes are updated in the cookbook index!

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 There is plenty of room for maneuverabilityWe are here for you Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap recipes to make your preferred meals. 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. This will help you save 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! You can find out more by clicking here email list, you can subscribe hereSo you don’t have to miss a meal!

Meal Plan

Monday through Friday breakfast, lunch and dinner are designed for one person. Saturday and Sunday meals are designed for four people. Some recipes can make enough leftovers to last two nights or for lunch the next morning. The grocery list is complete and includes all the ingredients you need to prepare all the meals in the plan.

MONDAY (3/28/2008)
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 and 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 Parmesan Meatball Parmesan w/ Broccoli & 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 topped 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 with Chickpea Salad and 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