7-Day Balanced Meal Plan for March 6-12

Download a free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a full shopping list. All recipes include nutrition macros and WW points where applicable.

7 Day Healthy Meal Plan

Need meal ideas for Lent or just want simple, healthy dinners? Try the Perfect Air Fryer Shrimp, a comforting Pasta Fagioli, or a light Salmon Caesar Salad. If you prefer meat-based dishes, the Air Fryer Breaded Cubed Steak and Cheeseburger Salad are crowd-pleasers. These recipes are designed to be flexible and family-friendly.

With grocery prices rising, planning your meals is one of the best ways to save money while eating well. Meal planning helps cut waste, reduce impulse spending, and makes weekday cooking simpler. For more budget-conscious options, consider checking the Budget Friendly Meal Plans available through Relish+ (they often offer a free trial).

Where to Buy the Skinnytaste Meal Planner

• Amazon
• Barnes and Noble
• Indie Bound

About This Meal Plan

This free 7-day flexible healthy meal plan is intended as a guide with room to customize. You can add snacks, fruit, coffee, beverages, dessert, or wine, and swap recipes to suit your preferences. Breakfasts and lunches Monday through Friday are portioned for one person, while dinners and weekend meals are scaled for a family of four—many recipes yield leftovers perfect for lunches or a second dinner.

You’ll also find an organized grocery list to simplify shopping, save time, and avoid food waste. Depending on your goals, aim for at least 1,500 calories per day as a baseline; individual needs vary by age, weight, activity level and goals.

If you use social media, consider joining the Skinnytaste Facebook community where people share photos and ideas from the recipes. You can also subscribe to the email list to receive future meal plans and updates directly to your inbox.

Meal Plan

Breakfasts and lunches Monday–Friday serve one; dinners and all weekend meals are sized for four. Some recipes provide leftovers that serve as lunches the next day. The shopping list below covers everything needed for the full plan.

MONDAY (3/6)
B: Omelet Tortilla Breakfast Wrap
L: 2 servings Tuna Salad Endive Wraps
D: Cheesy Baked Penne with Roasted Veggies
Total Calories: 994*

TUESDAY (3/7)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup salsa and 1 oz avocado
L: LEFTOVER Cheesy Baked Penne
D: 2 Chicken Enchiladas with Cilantro Lime Cauliflower Rice
Total Calories: 992*

WEDNESDAY (3/8)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup salsa and 1 oz avocado
L: LEFTOVER Cheesy Baked Penne
D: Cuban Picadillo with ¾ cup white rice and Quick Cabbage Slaw (double recipe)
Total Calories: 1,044*

THURSDAY (3/9)
B: Savory Cottage Cheese Bowl
L: BBQ Chicken Salad with a whole wheat roll
D: LEFTOVER Cuban Picadillo with rice and Quick Cabbage Slaw
Total Calories: 1,001*

FRIDAY (3/10)
B: Omelet Tortilla Breakfast Wrap
L: BBQ Chicken Salad with a whole wheat roll
D: 30-Minute Shrimp, Peas and Rice with String Beans with Garlic and Oil
Total Calories: 1,091*

SATURDAY (3/11)
B: Protein PB & J Smoothie Bowl (quadruple recipe for family)
L: Honey Sriracha Roasted Salmon Rice Bowls
D: Dinner out
Total Calories: 774*

SUNDAY (3/12)
B: Crustless Sausage and Spinach Quiche
L: Asparagus Prosciutto Panini with Garlic Mayonnaise (quadruple recipe)
D: Garlic Lovers Roast Beef with Garlic Mashed Potatoes and Herb Roasted Carrots
Total Calories: 984*

*Calorie totals are a guide. Women may aim for around 1,500 calories per day depending on goals and activity. Use a reliable calorie calculator to personalize your needs. The plan leaves room to add snacks, drinks and extras as desired.

Shopping List

Produce

• 2 medium limes
• 1 large (7-ounce) Hass avocado
• 3 medium red bell peppers
• 1 medium zucchini
• 4 Persian cucumbers (or 1 small English cucumber)
• 3 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 lb asparagus
• 1 lb green beans
• 1 small bunch celery
• 2 lb carrots
• 3 oz white mushrooms
• 1 small crown broccoli florets
• 1 medium head cauliflower
• 1 corn on the cob (or frozen corn)
• 2 lb Yukon Gold potatoes
• 1 medium head endive
• 1 medium fennel bulb
• 1 small head green cabbage
• 1 (1-lb) container baby spinach
• 1 (5-oz) container baby arugula
• 1 small head Romaine lettuce
• 1 medium bunch scallions
• 1 medium bunch fresh parsley
• 1 medium bunch fresh cilantro
• 1 small container fresh thyme
• 1 pint cherry or grape tomatoes
• 1 medium vine tomato
• 1 medium red onion
• 1 large yellow onion

Meat, Poultry & Fish

• 1 package center-cut bacon
• 3 links (about 9 oz) sweet Italian turkey or chicken sausage
• 2 oz prosciutto
• 1½–3 lb boneless, skinless chicken breasts
• 1½ lb 93% lean ground beef
• 1 (2–3 lb) beef roast or eye of round
• 1¼ lb peeled and deveined shrimp
• 1½ lb skinless salmon fillets

Grains

• 1 (10-count) package 7–9″ whole wheat low-carb tortillas
• 1 package penne pasta
• 1 small package dry long-grain white rice
• 1 package par-cooked brown rice
• 4 small ciabatta rolls
• 2 small whole wheat rolls

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Kosher salt
• Freshly ground black pepper
• Light mayonnaise
• Red wine vinegar, balsamic vinegar, apple cider vinegar, rice vinegar
• Dried oregano, basil, rosemary, bay leaves
• Chipotle chili powder, cumin, nutmeg
• Montreal Chicken seasoning (reduced sodium if available)
• BBQ sauce, honey, Sriracha, soy sauce, toasted sesame oil
• Furikake or sesame seeds
• Chipotle chiles in adobo

Dairy & Refrigerated

• 1 (18-pack) large eggs
• Small tubs/boxes unsalted and whipped butter
• 1 small tub light sour cream
• Half-and-half, 2% milk, skim milk, or unsweetened almond/oat milk
• Part-skim ricotta cheese
• 1 (16-oz) container low-fat cottage cheese
• Shredded reduced-fat Mexican cheese blend and part-skim mozzarella
• Light Havarti or cheddar, Parmesan and Pecorino Romano wedges
• Sliced reduced-fat Swiss cheese
• Light ranch dressing or ingredients to make your own

Canned & Jarred

• 1 (8-oz) + 1 (15-oz) can tomato sauce
• 1 jar salsa (or fresh refrigerated salsa)
• 1 jar marinara sauce
• 1 (14-oz) can chicken broth and 1 (32-oz) carton low-sodium chicken broth
• Pitted green olives or alcaparrado/capers
• 1 (5-oz) can light tuna in water
• 1 small jar peanut butter

Frozen

• 1 medium bag blueberries
• 1 large bag strawberries
• 1 small bag peas

Misc. Dry Goods

• Roasted shelled pistachios (small amount)
• Vanilla protein powder (small container)

You can choose gluten-free substitutes where needed. The shopping list covers all meals in this plan and can be adjusted to servings or personal preferences.