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A free 7-day, flexible weight loss meal plan including breakfast, lunch, and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (March 4-10)
March- comes in like a lion and out like a lamb right? I am ready for the latter and some springlike weather! Did you know that artichokes and asparagus are some of the first vegetables to ripen and be ready for spring? Some of my favorite recipes are these Italian Stuffed Artichokes and these Parmesan Asparagus Fries that just screams spring!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to 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 (3/4)
- B: High-Protein Egg Bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 red onion rings
- L: Cranberry Chicken Salad on Apple Slices
- D: Roasted Sweet Potato Black Bean Bowls
- Total Calories: 1,361*
TUESDAY (3/5)
- B: High-Protein Egg Bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 2 slices tomato and 4 red onion rings
- L: Cranberry Chicken Salad on Apple Slices
- D: Turkey Enchilada Stuffed Poblanos Rellenos with Quick Mexican Rice
- Total Calories: 1,209*
WEDNESDAY (3/6)
- B: Air Fryer Breakfast Banana Split
- L: High-Protein Egg Bagel with 1 tablespoon mustard, 2 ounces deli turkey, 1 slice cheddar cheese and 1 leaf lettuce with an orange
- D: Butternut Squash Lasagna with Kale and Brussels Sprout Salad**
- Total Calories: 1,244*
*This is just a guide, women should aim for around 1500 calories per day.
Google doc Print Shopping List
Shopping list
- Produce
- Meat, Poultry, and Fish
- Grains
- Condiments and Spices
- Dairy & Misc. Refrigerated Items
- Canned and Jarred
And so on…
