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Skinnytaste Weekly Meal Plan & Recipes: March 19-25

7-Day Flexible Meal Plan with Shopping List (Includes Calories and WW Freestyle Points)

A free, flexible 7-day meal plan featuring breakfast, lunch and dinner, plus a complete shopping list. Each recipe includes calorie counts and Weight Watchers Freestyle SmartPoints for easy tracking. Use this plan as a guide — it offers room to add snacks, beverages, fruit, dessert or a glass of wine while keeping daily targets in mind.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Happy Saturday — I hope your week went well. I spent the week in Berkeley, California shooting a new cookbook with photographer Eva Kolenko, and I’m excited to share more when the photos are ready. Meanwhile, if you’re new here, I regularly publish free 7-day meal plans designed to be flexible and realistic. These plans are intended as a helpful roadmap to simplify meal prep, reduce food waste and make grocery shopping faster.

Plan Overview

This plan offers breakfasts and lunches for Monday through Friday sized for one person; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers that serve as lunches or an extra dinner. The plan aims to be adaptable — swap recipes or rearrange meals to suit your schedule. Everything listed is Weight Watchers–friendly and includes updated Freestyle SmartPoints. Aim for around 1500 calories per day as a general target, and adjust according to your personal needs.

To make grocery shopping easier, a detailed and organized shopping list is included below. It covers all ingredients needed for the week and highlights basic pantry staples you may already have. The list helps you save time, reduce waste and make fewer trips to the store.

If you’d like community support and recipe ideas, consider joining the Skinnytaste Facebook community where people share photos and swaps from the weekly plans.

The Weekly Menu

MONDAY (3/19)
B: Maple Pecan Banana Muffin (4) with an orange (0)
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette (9) and an apple (0)
D: Baked Potato Soup (5) and a green salad (2) dressed with 2 tablespoons Low-fat Buttermilk Ranch Dressing (1)
Totals: Freestyle Points 21, Calories 937*

TUESDAY (3/20)
B: Maple Pecan Banana Muffin (4) with an orange (0)
L: Leftover Baked Potato Soup (5) with 8 carrot sticks (0) and Low-fat Buttermilk Ranch Dressing (1)
D: Turkey Enchilada Stuffed Poblanos (6) with Best Guacamole (3) and 1 oz baked tortilla chips (3)
Totals: Freestyle Points 22, Calories 925*

WEDNESDAY (3/21)
B: Maple Pecan Banana Muffin (4) with an orange (0)
L: Open-Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Skinny Salisbury Steak with Mushroom Gravy (5) with Creamy Cauliflower Purée (1) — double recipe to provide leftovers for Thursday
Totals: Freestyle Points 14, Calories 887*

THURSDAY (3/22)
B: Maple Pecan Banana Muffin (4) with an orange (0)
L: Open-Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Leftover Skinny Salisbury Steak with Mushroom Gravy (5) and Creamy Cauliflower Purée (1)
Totals: Freestyle Points 14, Calories 887*

FRIDAY (3/23)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Open-Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Blackened Scallops with Horseradish Sauce (2) with ¾ cup brown rice (5) and Sautéed Julienned Summer Vegetables (1)
Totals: Freestyle Points 12, Calories 995*

SATURDAY (3/24)
B: Easy Tomatillo Huevos Rancheros (4) with ½ sliced mango (0)
L: Blood Orange Endive Salad (2) — recipe multiplied to serve four
D: Dinner out (flexible)
Totals: Freestyle Points 6, Calories 542*

SUNDAY (3/25)
B: Stuffed Bagel Balls (5) with ½ sliced banana (0) and ½ cup sliced strawberries (0)
L: Shrimp Quesadillas with Tomato Avocado Salsa (10)
D: Skillet Chicken Cordon Bleu (5) with Asparagus with Dijon Vinaigrette (1)
Totals: Freestyle Points 21, Calories 870*

*This daily calorie guidance is just that — a guideline. Many women aim for about 1500 calories per day, but individual needs vary. A calorie calculator can help you estimate your personal requirement. There’s ample flexibility here to include coffee, extra fruit, snacks, dessert or a drink out while staying on track.

*Note: The green salad referenced includes approximately 5 cups romaine, ½ cup each of carrots, tomatoes and cucumber, ½ cup chickpeas, 2 scallions and ½ ounce shaved Parmesan.

Weekly shopping list overview image

Shopping List

Produce

  • 3 medium very ripe bananas
  • 3 medium oranges
  • 5 blood oranges (or regular oranges if unavailable)
  • 2 medium pears
  • 4 medium apples
  • 2 medium russet potatoes
  • 2 small heads romaine lettuce
  • 1 small and 1 medium head cauliflower
  • 1 small container alfalfa sprouts
  • 8 oz sliced mushrooms
  • 1 medium zucchini
  • 1 medium yellow squash
  • 4 small heads endive
  • 2 mangoes
  • 2 bananas
  • 1 (16 oz) package fresh strawberries
  • 1 lb thin asparagus
  • ½ small head iceberg lettuce (or ½ cup chopped romaine for Huevos Rancheros)
  • 1 small bell pepper
  • 1 small lemon
  • 2 medium limes
  • 1 bunch fresh parsley
  • 1 bunch fresh cilantro
  • 1 bunch/container fresh chives
  • 1 medium bunch scallions
  • 1 (2 lb) bag carrots
  • 2 medium heads garlic
  • 4 Hass avocados (4 large and 1 small across recipes)
  • 1 small bag/bunch baby arugula
  • 1 small red onion
  • 2 small and 2 medium vine-ripened tomatoes
  • 1 small package celery (or substitute cucumber or extra carrot)
  • 1 small cucumber
  • 1 small yellow onion
  • 4 large poblano chilies

Meat, Poultry & Fish

  • 2 oz sliced lean roast beef
  • 1 small package center-cut bacon
  • 1 ¾ lb 93% lean ground turkey
  • 1 lb 93% lean ground beef
  • 1 ¼ lb (about 16) sea scallops
  • ½ lb peeled and deveined shrimp
  • 1 lb (4) thin boneless, skinless chicken cutlets
  • 3 oz (4 thin slices) low-sodium deli ham

Grains

  • All-purpose or white whole wheat flour (small bag)
  • 1 small baguette (about 3 oz)
  • Baked tortilla chips or a small bag of corn tortillas to make your own
  • 1 small package sliced whole-grain bread
  • 1 container plain breadcrumbs
  • 1 small bag/box dry brown rice
  • 1 small package corn tostadas or corn tortillas
  • 8 (6-inch) low-carb whole wheat flour tortillas

Condiments & Spices

  • Extra-virgin olive oil
  • Cooking spray
  • Kosher salt
  • Black pepper (grinder or fresh peppercorns)
  • Maple syrup
  • Vanilla extract
  • Garlic powder
  • Onion powder
  • White balsamic vinegar
  • Cumin
  • Dried oregano
  • Bay leaves
  • Mexican chili powder
  • Red wine vinegar
  • Worcestershire sauce
  • Mustard powder
  • Paprika
  • Cayenne
  • Dried thyme
  • Dijon mustard
  • Light mayonnaise
  • Optional bagel-ball toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic and onion flakes

Dairy & Refrigerated

  • Small box of butter
  • Wedge of fresh Parmesan cheese
  • Reduced-fat cream cheese (block)
  • 8 oz bag reduced-fat shredded sharp cheddar
  • 8 oz bag Colby-Jack blend
  • 3 oz (4 slices) light Swiss cheese
  • 1 quart 1% buttermilk
  • Small wedge/container Gorgonzola
  • 1 dozen large eggs
  • 1 pint low-fat (1%) milk
  • 1 (17.5 oz) container plain nonfat Greek yogurt
  • 1 (16 oz) container light sour cream

Canned & Jarred

  • Small jar unsweetened applesauce
  • Small jar prepared horseradish
  • Small jar tomatillo salsa (salsa verde)
  • 1 (5 oz) can albacore tuna in water
  • 1 (15.5 oz) can chickpeas (use ½ cup for the green salad)
  • 1 (8 oz) can or 4.5 oz tube tomato paste
  • 1 (29 oz) can tomato sauce
  • 1 (7 oz) can chipotle chiles in adobo
  • 1 (32 oz) box reduced-sodium chicken broth
  • 1 (16 oz) box beef broth

Misc. Dry Goods

  • Baking soda
  • Baking powder
  • Small box/bag brown sugar
  • 2.25 oz bag chopped pecans

Note: You can substitute gluten-free alternatives where desired. This shopping list covers the ingredients needed to prepare the recipes in the weekly plan and should simplify your grocery run and meal prep for the week.