Free 7-Day Balanced Meal Plan for March 25-31

A free, flexible 7-day weight loss meal plan covering breakfast, lunch and dinner, plus a complete shopping list. All recipes include macros and Weight Watchers points to help you track your goals.

Free 7 Day Healthy Meal Plan (March 25–31)

Spring is here and Easter weekend is a great opportunity to celebrate with family and lighter seasonal dishes. From a Veggie, Ham and Cheese Breakfast Casserole to Bloody Mary Deviled Eggs, Pea Salad, Slow Cooker Spiral Ham with Apricot-Dijon Glaze, Roasted Asparagus and festive Easter Egg Cake Balls, this week’s plan mixes crowd-pleasing favorites with healthy, easy-to-follow recipes.

With grocery prices rising, a weekly meal plan is one of the best ways to manage your budget and eat well. Meal planning saves time, reduces food waste, and helps you avoid last-minute takeout. If you want more budget-friendly meal plans and printable guides, consider signing up for the site’s premium plan (free trial available).

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• IndieBound

About this meal plan

These free, flexible 7-day meal plans are intended as a helpful guide. You can swap recipes, add snacks, coffee, desserts or wine, and adjust portion sizes to meet your personal needs. For many people, a daily target of around 1500 calories is a reasonable starting point, but individual calorie needs vary by age, weight, activity level and goals. The plan includes a detailed grocery list to make shopping quick and efficient, reduce food waste, and help you stay on track.

If you’re active in the community, consider joining the Skinnytaste Facebook group to see what others are cooking and to share photos and tips. You can also subscribe to the email list to receive new meal plans and updates directly.

Meal Plan

Breakfast and lunch Monday through Friday are portioned for one person; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers suitable for additional meals or lunches the next day. The grocery list below covers all ingredients needed for the week’s recipes.

MONDAY (3/25)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Turkey Club with an apple
D: Balsamic Roasted Veggies and White Bean Pasta

Total Calories: 1,116*

TUESDAY (3/26)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Leftover Balsamic Roasted Veggies and White Bean Pasta
D: Slow Cooker Chicken Tacos

Total Calories: 1,144*

WEDNESDAY (3/27)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Leftover Balsamic Roasted Veggies and White Bean Pasta
D: Instant Pot Turkey Meatball and Ditalini Soup with 2 Easy Garlic Knots
Total Calories: 1,162*

THURSDAY (3/28)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Leftover Instant Pot Turkey Meatball and Ditalini Soup
D: Ground Beef and Broccoli Stir Fry with 3/4 cup brown rice
Total Calories: 1,099*

FRIDAY (3/29)
B: Hummus Avocado Toast
L: Soba Noodle Veggie Stir-Fry
D: Fish Florentine with Mashed Cauliflower
Total Calories: 1,150*

SATURDAY (3/30)
B: Greek Cottage Cheese Bowl (recipe x 4)
L: Turkey Club (recipe x 4) with an apple
D: Dinner out
Total Calories: 632*

SUNDAY (3/31)
B: Bloody Mary Deviled Eggs and Strawberry Scones
L: Artichoke Pie and Navel Orange Salad with Avocado
D: Honey Baked Spiral Ham, Pea Salad, Roasted Carrots and Garlic Mashed Potatoes
Total Calories: 1,352*

*This plan is a guide. Many women aim for about 1500 calories per day, but individual needs vary. The plan allows room for extras like coffee, snacks, fruit, dessert or wine. Use a calorie calculator to estimate your personal needs and adjust portions accordingly.

Shopping list

Produce

• 2 (12-ounce) containers fresh strawberries
• 1 (6-ounce) container fresh blueberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blackberries
• 2 medium lemons
• 2 medium limes
• 6 medium oranges
• 5 medium apples
• 1 small (5-ounce) plus 2 large (7-ounce) Hass avocados
• 1 medium plus 1 large red bell pepper
• 1 medium yellow or orange bell pepper
• 2 medium zucchini
• 1 medium yellow squash
• 2 large heads garlic
• 1 (1-inch) piece fresh ginger
• 1 medium shallot
• 2 small radishes
• 1/2 pound sliced mushrooms
• 2 large heads broccoli florets
• 1 medium head cauliflower
• 2 pounds (4 medium) Yukon Gold potatoes
• 2 pounds plus 1 large carrots
• 1 small bunch celery
• 3 Persian (mini) cucumbers (or 1 small English)
• 1 small bunch scallions
• 1 small bunch cilantro
• 1 medium bunch Italian parsley
• 1 small bunch/container fresh basil
• 1 large bunch/container fresh dill
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh mint
• 1 (1-pound) bag/container baby spinach
• 1 (5-ounce) bag/container baby arugula
• 1 small head iceberg lettuce
• 1/2 small head red cabbage (or 1 small bag pre-shredded)
• 2 dry pints cherry tomatoes
• 2 large vine-ripened tomatoes
• 1 small plus 1 medium red onion
• 1 small plus 1 medium plus 1 large yellow onion

Meat, Poultry & Fish

• 1 package center-cut bacon
• 1 package turkey bacon
• 1 link Italian chicken sausage
• 1 1/2 pounds boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1 pound 93% lean ground beef
• 1 1/4 pounds (4) thick skinless white fish fillets
• 1 (6 to 8-pound) fully cooked spiral bone-in ham
• 1 pound sliced deli turkey breast

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Light mayonnaise
• Balsamic vinegar
• Dijon mustard
• Italian seasoning
• Crushed red pepper flakes
• Adobo seasoning
• Garlic powder
• Cumin
• Bay leaves
• Reduced sodium soy sauce
• Honey
• Toasted or regular sesame oil
• Everything bagel seasoning (optional)
• Sriracha sauce
• Coconut aminos (optional)
• Old Bay seasoning
• Vanilla extract
• Red wine vinegar
• Toasted sesame seeds
• Ground ginger

Dairy & Refrigerated

• 1 (18-pack) large eggs
• 1 small container hummus
• 1 (6-ounce) plus 1 (32-ounce) container low-fat cottage cheese
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 small container light sour cream
• 1 small box butter
• 1 small tub whipped butter (or regular butter)
• 1 (8-ounce) block reduced-fat cream cheese
• 1 small container feta cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 medium wedge fresh Parmesan
• 1 small wedge Pecorino Romano
• 1 (8-ounce) container half-and-half
• 1 pint 1% buttermilk
• 1 (8-ounce) container nonfat milk

Grains

• 1 small loaf sliced whole grain bread
• 1 (1-pound) package fusilli pasta
• 1 (1-pound) package ditalini pasta
• 1 (8-ounce) package uncooked soba noodles
• 1 small package corn tortillas (about 12)
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 small package whole wheat flour
• 1 package seasoned breadcrumbs

Canned & Jarred

• 1 (15-ounce) can cannellini beans
• 1 small jar pesto (or ingredients to make your own)
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (15-ounce) can chicken broth
• 1 small jar salsa
• 1 small jar cornichons
• 1 medium jar pitted Kalamata olives
• 1 (15-ounce) can artichokes in water
• 1 small jar creamy nut butter
• 1 (28-ounce) can diced tomatoes
• 1 small can pineapple juice

Frozen

• 1 (1-pound) package petite peas
• 1 (9-inch) pie crust

Dry Goods & Baking

• Cornstarch
• Baking powder
• 1 small package granulated sugar
• 1 small package brown sugar

*You can choose gluten-free alternatives for any items if needed.