Skinnytaste Meal Plan (March 5-March 11)

posted March 3, 2018 by Gina

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.

Skinnytaste Meal Plan (March 5-March 11)

Great news, Friday I finished the last of the 140 recipes for my upcoming cookbook, Skinnytaste One and Done, woohoo!! A whole year of recipe testing in my Instant Pot, Skillet, Air Fryer, Slow Cooker, Sheet Pan, etc!! What does that mean? More time to create new recipes here, and maybe even a few vacations.

Back to the meal plan. If you’re new to my meal plans, I’ve been sharing 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. You should aim for around 1500 calories* a day.

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!


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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (3/5)
B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Stuffed Sweet Potatoes Italian Style (10)
Totals: Freestyle Points 17, Calories 1,007*

B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Picadillo (3) with ½ cup brown rice (3) and Quick Cabbage Slaw (2)
Totals: Freestyle Points 15, Calories 1,049*

B: Petite Crust-less Quiche (5) with 1 cup cantaloupe (0)
L: Chickpea Egg Salad (2)
D: Air-Fryer Beef Empanadas (5)* with Fiesta Lime Rice (2)
Totals: Freestyle Points 14, Calories 981*

B: 6 ounces nonfat Greek yogurt (0) with sliced banana (0), 2 tablespoons sliced almonds (2) and 1 teaspoon honey (1)
L: Chickpea Egg Salad (2)
D: Chicken Shiitake and Wild Rice Soup (7) with 2 ounces multi-grain baguette (3)
Totals: Freestyle Points 15, Calories 996*

FRIDAY (3/9)
B: 6 ounces nonfat Greek yogurt (0) with sliced banana (0), 2 tablespoons sliced almonds (2) and 1 teaspoon honey (1)
L: 1 whole wheat pita (4), with ¼ cup hummus (3) and 10 baby carrots (0)
D: Grilled Shrimp and Vegetable Bowl (3)
Totals: Freestyle Points 13, Calories 827*

B: Breakfast BLT Salad (4) (recipe x 2)
L: LEFTOVER Chicken Shiitake and Wild Rice Soup (7)
D: Dinner out!
Totals: Freestyle Points 11, Calories 492*

SUNDAY (3/11)
B: Easy Bagel (3) with 2 strips bacon (2), 1 egg (0), 2 tablespoons cheddar (2) and an orange (0)
L: Skinny Buffalo Chicken Strips (1) with 6 baby carrots (0) and 2 tablespoons  Low Fat Creamy Blue Cheese Dressing (1)
D: Ground Turkey with Potatoes and Peas (5) with ½ cup basmati rice (2)
Totals: Freestyle Points 16, Calories 877*

*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.

Skinnytaste Meal Plan (March 5-March 11)

Shopping List:


  • 1 large cantaloupe
  • ½ small head (about 5 cups) white cabbage
  • 2 bananas
  • 4 ounces shiitake mushrooms
  • 1 (7 ounce) zucchini
  • 4 small ears of corn
  • 2 large bunches Lacinto kale
  • 4 oranges
  • 1 small bag fresh green peas (you can buy frozen if fresh is not available)
  • 1 large bag baby carrots
  • 1 large head garlic
  • 1 small bunch celery
  • 1 small bag or bunch baby spinach
  • 1 medium bag/bunch baby arugula
  • 1 small container/bunch fresh basil
  • 1 medium bunch fresh cilantro
  • 1 medium potato
  • 4 medium sweet potatoes (about 7 ounces each)
  • 1 large lime
  • 3 medium and 1 large vine-ripened tomato
  • 1 small container grape or cherry tomatoes
  • 1 small bunch scallions
  • 1 medium lemon
  • 2 small (4 ounce) Hass avocados
  • 1 small and 2 medium red bell peppers
  • 1 small red onion
  • 2 medium yellow onions

Meat, Poultry and Fish

  • 1 package turkey kielbasa
  • 1 ½ pounds 93% lean ground beef
  • 14 ounces boneless, skinless chicken thighs
  • 32 (12 ounces) large peeled and deveined shrimp
  • 1-2 package(s) center cut bacon (you need 15 strips)
  • 12.5 ounces (8) boneless, skinless chicken tenderloins
  • 1 ¼ pounds 93% lean ground turkey


  • 1 small bag all-purpose flour*
  • 1 package dry brown rice
  • 1 package basmati rice
  • 4.5 ounces long grain rice & wild rice combo (I like Carolina)
  • 1 (8-ounce) multi-grain baguette*
  • 1 small package whole wheat pita bread*

Condiments and Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Apple cider vinegar (I like Braggs)
  • Red pepper flakes (optional)
  • Good quality balsamic vinegar
  • Cumin
  • Bay leaves
  • Honey
  • Onion powder
  • Garlic powder
  • Smoked paprika
  • Cayenne pepper
  • Red wine vinegar
  • Paprika
  • Chili powder
  • White wine vinegar
  • Frank’s Red Hot Sauce
  • Optional bagel toppings (everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes)

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 small container liquid egg whites
  • 1 small box butter
  • 1 (35.3 ounce) container plain nonfat Greek yogurt
  • 1 (8-ounce) bottle fat free milk (or milk of choice)
  • 1 small wedge fresh parmesan cheese
  • 1 small ball part-skim mozzarella (you need 4 ounces of sliceable cheese)
  • 1 small container light sour cream
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 small container (of crumbled) or wedge blue cheese
  • 1 small tub hummus


  • 1 package Goya empanada discs
  • 1 small bag frozen corn

Canned and Jarred

  • 2 (15-ounce) cans chickpeas (I like Goya)
  • 1 jar marinara (I like Delallo Pomodoro Fresco)
  • 1 small jar light mayonnaise
  • 2 (8-ounce) cans tomato sauce (I like Goya)
  • 1 (15-ounce) can black beans
  • 1 jar Alcaparrado (can sub capers or green olives)
  • 2 (32-ounce) box reduced sodium chicken broth (I like Swanson)

Misc. Dry Goods

  • 1 small box/bag brown sugar
  • 1 small bag sliced almonds
  • 1 small bag pine nuts (optional)
  • Baking powder

*You can sub gluten free

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Post Author: MNS Master