Free 7 Day Healthy Meal Plan (Feb 26-March 3)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Free 7 Day Healthy Meal Plan (Feb 26-March 3)

First- let me wish everyone who was born on February 29th a Happy Leap Year Birthday!!!! I hope you have a great day!!

Need some meatless recipes like my Balsamic Roasted Veggies and White Bean Pasta for Lent? Check out this easy Broiled Tilapia with Garlic and my other Lenten friendly recipes!

With grocery 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 within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!

Buy the Skinnytaste meal planner here:

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

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

MONDAY (2/26)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: BBQ Chicken Salad with a whole wheat roll
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Total Calories: 1,079*

TUESDAY (2/27)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: BBQ Chicken Salad with a whole wheat roll
D: Madison’s Favorite Beef Tacos with Best Guacamole

Total Calories: 1,101*

WEDNESDAY (2/28)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: Open Faced Tuna Sandwich with Avocado and an apple
D: LEFTOVER Madison’s Favorite Beef Tacos with Best Guacamole
Total Calories: 1,112*

THURSDAY (2/29)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: Open Faced Tuna Sandwich with Avocado and an apple
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,224*

FRIDAY (3/1)
B: Green Smoothie Bowl
L: Open Faced Tuna Sandwich with Avocado and 8 carrot sticks
D: Baked Fish Sticks with Coleslaw and Air Fryer French Fries (recipe x 4)
Total Calories: 1,150*

SATURDAY (3/2)
B: Protein Bagels with Cottage Cheese (recipe x 2) with 2 tablespoons whipped cream cheese, 6 slices cucumber and 4 red onion rings
L: Slow Cooker Minestrone Soup with Everything Parmesan Crisps (recipe x 2)
D: DINNER OUT

Total Calories: 513*

SUNDAY (3/3)
B: Protein Bagels with Cottage Cheese with 2 tablespoons whipped cream cheese, 6 slices cucumber and 4 red onion rings
L: LEFTOVER Slow Cooker Minestrone Soup with Everything Parmesan Crisps
D: Sweet Potato Turkey Meatloaf with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1,018*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc