7-Day Healthy Meal Plan (February 27 – March 5)

A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain macros and WW points.

7 day healthy meal plan

For those watching, I have many fasting-friendly recipes that will appeal to every palate. Some of my favorites include pan-fried feta with broccolini, tomatoes, and chickpeas, roasted sweet potato skins with black beans, and a family-friendly Air Fryer salmon and fish sandwich. You can also check out my vegetarian or seafood recipes!

With food 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 on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)

Buy the Skinnytaste Meal Planner here:

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.

There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!

meal plan:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (27.02.)
B: 3 loaded baked omelette muffins
L: Chickpea and tuna salad over 2 cups mixed leafy greens
D: Spicy Gochujang Tofu Bowl (Recipe x 2)

Total Calories: 1,019*

TUESDAY (2/28)
B: 3 loaded baked omelette muffins
L: Chickpea and tuna salad over 2 cups mixed leafy greens
GB: Enchilada turkey meatloaf with Arroz Congri

Total Calories: 957*

WEDNESDAY (3/1)
B: 3 loaded baked omelette muffins
L: LEFT UP Enchilada turkey meatloaf with LEFT arroz congri
D: Chicken Divan lightened up with Instant Pot mashed potatoes
Total Calories: 1,188*

THURSDAY (3/2)
B: 3 loaded baked omelette muffins
L: LEFTOVER Chicken Divan lightened with LEFTOVER Instant Pot Mashed Potatoes
D: Pizza rolls with green salad**

Total Calories: 1,187*

FRIDAY (3/3)
B: 4-ingredient banana pancakes without flour
L: Turkey club sandwich with 8 carrot sticks
D: Sheet Pan Teriyaki Salmon and Vegetables (Recipe x 2) with ¾ cup brown rice
Total Calories: 1,187*

SATURDAY (3/4)
B: Banana Nut Protein Oats (Recipe x 4)
L: Cabbage soup with chicken and pork
D: DINNER

Total Calories: 605*

SUNDAY (3/5)
B: Breakfast BLT Egg Sandwich (Recipe x 4)
L: REMAINING cabbage soup with chicken and pork with chickpea salad with cucumber
D: Lomo Saltado (Recipe x 2)

Total Calories: 996*

*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
**Green Salad contains 6 cups mixed leafy greens, 2 spring onions, ½ cup each: tomatoes, carrots, cucumber, chickpeas, and ¼ cup light vinaigrette.

*Google Doc