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Free 7-Day Balanced Meal Plan for March 16-22

A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macronutrient information and Weight Watchers points to help you stay on track.

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Free 7 Day Healthy Meal Plan (March 16-22)

This week brings St. Patrick’s Day and the first day of spring—great reasons to celebrate with seasonal food. If you’re hosting a St. Patrick’s Day meal, classic recipes like Corned Beef and Cabbage with Horseradish Cream, a lighter Irish Soda Bread, or a Bell Pepper and Potato Frittata are crowd-pleasers. Finish the meal with a festive dessert such as Chocolate Stout Cupcakes with Bailey’s Irish Cream Cheese Frosting.

I’m excited for spring and the fresh produce that comes with it. Early-spring vegetables like asparagus are bright and versatile—try simple roasted asparagus or any of the easy asparagus recipes to add a touch of green to your table.

If you’re new to these meal plans, I create free, flexible 7-day plans meant as practical guides. There’s plenty of wiggle room to add coffee, snacks, fruit, dessert or wine, or to swap recipes for meals you prefer. Depending on your personal goals, age and activity level aim for at least 1,500 calories per day as a baseline, but adjust as needed. The plan includes a precise grocery list to simplify shopping, reduce waste, and save time and money.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is a 52-week spiral planner with tear-out weekly grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists you can use again and again. It also includes spaces for gratitude, affirmations and weekly intentions to help you start your week with purpose.

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

  • Amazon
  • Barnes & Noble
  • Indie Bound

With grocery prices rising, meal planning is one of the best ways to stay within a budget while eating well. Meal planning helps you waste less food, dine out less often, and stick to your goals. For more budget-friendly five-day plans, consider subscribing to services that provide customizable meal plans and shopping lists.

Meal Plan:

Breakfast and lunch Monday through Friday are sized to serve one person; dinners and weekend meals are sized for a family of four. Some recipes yield leftovers that can be enjoyed for a second night or as the next day’s lunch. The grocery list below includes everything needed to make the week’s meals.

MONDAY (3/16)
B: English Muffin Breakfast Sandwich (prepare two servings) with 1 cup strawberries
L: Tuna Sub-in-a-Tub with 12 small whole-grain crackers
D: Roasted Sweet Potato and Black Bean Bowls
Total Calories: 1,278*

TUESDAY (3/17)
B: English Muffin Breakfast Sandwich and 1 cup strawberries
L: Tuna Sub-in-a-Tub with 12 small whole-grain crackers
D: Crock Pot Corned Beef and Cabbage with Creamy Cauliflower Mash with Kale and Whole Wheat Irish Soda Bread Muffins
Total Calories: 1,247*

WEDNESDAY (3/18)
B: English Muffin Breakfast Sandwich and a kiwi
L: Leftover Crock Pot Corned Beef and Cabbage with Whole Wheat Irish Soda Bread Muffins
D: Hasselback Chicken Primavera with an Arugula Salad
Total Calories: 1,094*

THURSDAY (3/19)
B: English Muffin Breakfast Sandwich and a kiwi
L: Avocado Quinoa Salad
D: Beef and Cabbage Stir Fry with 3/4 cup brown rice and Spicy Garlic Edamame
Total Calories: 1,259*

FRIDAY (3/20)
B: Carrot Banana Protein Smoothie
L: Avocado Quinoa Salad
D: Korean-Inspired Salmon Tacos with Spicy Slaw and Roasted Cauliflower Rice with Garlic and Lemon
Total Calories: 1,265*

SATURDAY (3/21)
B: Savory Cottage Cheese Bowl (prepare four servings)
L: Air Fryer Chicken Milanese with Mediterranean Salad
D: Dinner out (planned flexibility)
Total Calories: 783*

SUNDAY (3/22)
B: Cottage Cheese, Sausage and Egg Frittata with 1 cup mixed berries
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (prepare four servings) and an apple
D: Slow Cooker Jerk Pork with Caribbean Salsa over 3/4 cup brown rice and Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,226*

*This is a general guide. Women may aim for approximately 1,500 calories per day, though individual needs vary. Use a reliable calorie calculator to estimate your personal needs and adjust portions accordingly. The plan leaves room for additional items like coffee, snacks, fruit or a small dessert.

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*Full nutrition and recipe notes are available in the referenced meal plan documents.

Shopping list

Produce

  • 2 medium kiwi
  • 1 medium ripe banana
  • 4 medium apples (any variety)
  • 1 (1-pound) container fresh strawberries
  • 3 (6-ounce) containers fresh berries (your choice)
  • 9 medium limes
  • 1 medium and 1 large lemon
  • 2 medium oranges
  • 2 large mangoes
  • 3 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
  • 6 Persian (mini) cucumbers
  • 1 medium zucchini
  • 3 medium heads garlic
  • 1 (3-inch) piece fresh ginger
  • 1 medium jalapeño
  • 2 medium red bell peppers
  • 1 small bag baby carrots
  • 1 small bag shredded carrots
  • 2 medium carrots
  • 1 small bunch celery
  • 1 small head broccoli florets
  • 1 large head cauliflower
  • 1 (16-ounce) package riced cauliflower
  • 2 pounds (about 4 medium) sweet potatoes
  • 2 medium parsnips
  • 1 small head green cabbage
  • 1 large head napa cabbage
  • 1 small bag tri-color coleslaw
  • 1 small plus 1 large head Romaine lettuce
  • 1 (1-pound) clamshell/bag baby arugula
  • 1 (5-ounce) plus 1 (1-pound) clamshell/bag baby spinach
  • 1 large bunch Lacinato kale
  • 1 medium bunch scallions
  • 1 small bunch/container fresh chives
  • 1 small bunch/container fresh basil (or parsley as a substitute)
  • 2 medium bunches fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 (1-pound) container grape or cherry tomatoes
  • 2 medium heirloom tomatoes
  • 2 medium vine-ripened tomatoes
  • 1 small plus 2 medium red onions
  • 1 small yellow onion

Meat, Poultry and Fish

  • 1 package turkey bacon
  • 1 link raw Italian chicken sausage
  • 3/4 pound sliced deli roast beef
  • 2 pounds (8) thin-sliced boneless, skinless chicken breast fillets
  • 1 1/2 pounds (4) boneless, skinless chicken breasts
  • 1 pound lean ground beef
  • 2 pounds lean corned beef brisket
  • 3 pounds boneless pork shoulder blade roast
  • 1 (1-pound) wild salmon fillet

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray or oil mister
  • Kosher salt
  • Pepper grinder and fresh peppercorns
  • Turmeric
  • Hot sauce or ketchup (optional)
  • Mayonnaise
  • Red wine vinegar
  • Apple cider vinegar
  • Oregano
  • Chili powder
  • Chipotle chili powder
  • Cumin
  • Ground coriander
  • Garlic powder
  • Bay leaves
  • Honey
  • Italian seasoning
  • Reduced sodium soy sauce
  • Oyster sauce
  • Hoisin sauce
  • Mushroom or dark soy sauce
  • Toasted sesame oil
  • Cayenne pepper
  • Toasted sesame seeds
  • Gochujang paste
  • Jerk seasoning (mild)

Dairy & Miscellaneous Refrigerated Items

  • 2 dozen large eggs
  • 1 (8-ounce) container nonfat milk
  • 1 (8-ounce) container unsweetened almond milk or milk of choice
  • 1 pint 1% buttermilk
  • 1 small box butter and 1 small box unsalted butter
  • 2 (16-ounce) containers low-fat cottage cheese
  • 1 (16-ounce) container nonfat plain Greek yogurt
  • 1 package sliced cheddar or American cheese
  • 1 (4-ounce) chunk fresh mozzarella
  • 1 (8-ounce) block feta cheese
  • 1 large wedge fresh Parmesan cheese

Grains

  • 1 small package corn tortillas
  • 1 package light whole wheat English muffins
  • 1 (10-ounce) baguette or French bread
  • 1 box whole-grain crackers
  • 1 small package white whole wheat flour
  • 1 small package unbleached all-purpose flour
  • 1 package plain panko breadcrumbs
  • 1 medium package dry brown rice (or 8 cups pre-cooked)
  • 1 small package dry red or tricolor quinoa (or 1 1/2 cups pre-cooked)

Canned and Jarred

  • 1 (14-ounce) can reduced sodium chicken or vegetable broth
  • 1 (14-ounce) can beef broth (optional substitute: water)
  • 1 (15-ounce) can black beans
  • 1 (5-ounce) can light tuna in water
  • 1 small can/jar chipotle peppers in adobo
  • 1 small jar banana peppers or pepperoncini
  • 1 small jar sliced dill pickles (optional)

Frozen

  • 1 small bag pearl onions
  • 1 large bag in-pod edamame

Misc. Dry Goods

  • 1 single-serve packet protein powder
  • 1 package ground flax (meal)
  • 1 small package raisins (or 2/3 cup from bulk)
  • 1 small package roasted shelled pistachios (or 1/4 cup from bulk)
  • 1 small package brown sugar
  • 1 small package granulated sugar
  • Baking powder
  • Baking soda
  • Cornstarch

You can choose gluten-free alternatives for any grains if desired.