Tag: Plan

7-Day No-Sugar Meal Plan for Healthy Immunity

How well your immune system functions depends on several factors, some of which you can influence, and others are based on luck of the draw. While there’s no single food or nutrient that can prevent you from getting sick, eating a varied and nutritious diet with a special focus on foods that support a healthy immune system certainly won’t hurt. In this plan, we focus on foods high in nutrients that help our immune system function properly, like protein, zinc and vitamins A, C, D and E. What you won’t find? Added sugars. On average, the American adult eats 17 teaspoons of added sugar per day, per the CDC; significantly above the American Heart Association’s recommended daily max of 9 teaspoons of added sugar for men and 6 for women.

Because added sugars are a growing source of calories in many people’s diets—without the nutritional benefits—we opted to skip them for this plan and focus on healthy immune-supporting foods. Because excess body weight could negatively impact your immune system, we set this plan at 1,500 calories per day, which is a level where most people will lose weight. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories a day.





Strategies for a Healthy Immune System:

  • Hydrate: Drinking plenty of fluids has many benefits, including lubricating your nasal passages, which helps fend off viruses better than a dry nose.
  • Rest: Quality and sufficient sleep at night is important for many areas of our body to function properly, including a healthy immune system
  • Eat a Nutritious Diet: Eating a balanced and healthy diet with plenty of fruits, vegetables and nutrient-dense foods helps support a healthy immune system
  • Socialize: There’s some evidence that laughing and socializing with others reduces stress, which helps support a healthy immune response.



Immune-Supporting Foods to Focus On:

While there’s no evidence that any one specific food or nutrient can support your immune system, certain nutrients are needed for your immune system to function. Focusing on foods high in these nutrients, in addition to a healthy and varied diet, play a role in supporting our health.


  • Vitamin A: sweet potato, carrots, liver, spinach, milk, egg, cantaloupe, mango, dark leafy greens.
  • Vitamin C: broccoli, oranges, bell peppers, strawberries, kiwi, pineapple, brussels sprouts, cabbage, cauliflower, tomato, cantaloupe
  • Vitamin D: salmon, tuna, sardines, and other fatty fish, fortified milk and yogurt, eggs
  • Vitamin E: sunflower seeds, nuts, peanuts, nut and peanut butter, avocado, dark leafy greens, wheat germ
  • Protein: meat and poultry, Greek yogurt, cheese, nuts and seeds, legumes, eggs, quinoa, tofu
  • Zinc: oysters, crab, beef, lobster, pork, turkey, pumpkin seeds, legumes, yogurt, cashews and fortified cereals



How to Meal-Prep Your Week of Meals:

  1. Prepare Muffin-Tin Omelets with Feta & Peppers to have for breakfast on days 2 through 4.
  2. Make Vegan Lentil Stew to have for lunch on days 2 through 5.



Day 1

Breakfast (403 calories)



A.M. Snack (125 calories)

  • 5-oz. container low-fat plain Greek yogurt
  • ¼ cup blueberries


Lunch (387 calories)



P.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. natural peanut butter


Dinner (405 calories)



Daily Totals: 1,518 calories, 64g fat, 81g protein, 166g carbohydrate, 35g fiber, 1,100mg sodium


To make it 1,200 calories: Omit almonds at breakfast and change P.M. snack to 1 plum.


To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 3 Tbsp. peanut butter at P.M. snack plus add 1 serving Basic Green Salad with Vinaigrette.



Day 2

Breakfast (341 calories)



A.M. Snack (231 calories)

  • 30 dry-roasted unsalted almonds


Lunch (374 calories)



P.M. Snack (171 calories)

  • 1 cup low-fat plain kefir
  • 1 medium orange


Dinner (433 calories)



Daily Totals: 1,489 calories, 61g fat, 77g protein, 169g carbohydrate, 30g fiber, 1,640mg sodium


To make it 1,200 calories: Change A.M. snack to 1 clementine and omit kefir at P.M. snack.


To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and 1 serving Guacamole Chopped Salad to dinner.



Day 3

Breakfast (341 calories)



A.M. Snack (125 calories)

  • 5-oz. container low-fat plain Greek yogurt
  • ¼ cup blueberries


Lunch (374 calories)



P.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. natural peanut butter


Dinner (511 calories)



Daily Totals: 1,488 calories, 62g fat, 75g protein, 163g carbohydrate, 30g fiber, 1,748mg sodium


To make it 1,200 calories: Omit yogurt at A.M. snack and change P.M. snack to 1 plum.


To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 2 1/2 Tbsp. natural peanut butter at P.M. snack, plus add a 1-oz. slice whole-wheat baguette to dinner.



Day 4

Rachel Marek

Breakfast (341 calories)



A.M. Snack (193 calories)

  • 25 dry-roasted unsalted almonds


Lunch (374 calories)



P.M. Snack (171 calories)

  • 1 cup low-fat plain kefir
  • 1 medium orange


Dinner (507 calories)



Daily Totals: 1,525 calories, 66g fat, 67g protein, 180g carbohydrate, 36g fiber, 1,710mg sodium


To make it 1,200 calories: Change A.M. snack to 1 clementine and change P.M. snack to 1/4 cup sliced cucumber.


To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and 1 serving Guacamole Chopped Salad to dinner.



Day 5

Breakfast (341 calories)

  • 1 cup low-fat plain Greek yogurt
  • ½ cup raspberries
  • 3 Tbsp. chopped walnuts


A.M. Snack (230 calories)

  • 1 cup edamame, in pods
  • 1 plum


Lunch (374 calories)



P.M. Snack (115 calories)

  • 1 medium bell pepper, sliced
  • 3 Tbsp. hummus


Dinner (421 calories)



Daily Totals: 1,480 calories, 61g fat, 82g protein, 164g carbohydrate, 41g fiber, 1,692mg sodium


To make it 1,200 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit edamame at A.M. snack.


To make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast and 1 serving No-Cook Black Bean Salad to dinner.



Day 6

Charlotte & Johnny Autry

Breakfast (403 calories)



A.M. Snack (95 calories)



Lunch (377 calories)



P.M. Snack (171 calories)

  • 1 cup low-fat plain kefir
  • 1 medium orange


Dinner (432 calories)



Daily Totals: 1,478 calories, 51g fat, 78g protein, 186g carbohydrate, 38g fiber, 1,165mg sodium


Tomake it 1,200 calories: Omit almonds at breakfast and kefir at P.M. snack.


To make it 2,000 calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter at breakfast, 1 1/4 cup edamame in pods to A.M. snack and a 1-oz. slice whole-wheat baguette to dinner.



Day 7

Breakfast (341 calories)

  • 1 cup low-fat plain Greek yogurt
  • ½ cup raspberries
  • 3 Tbsp. chopped walnuts


A.M. Snack (154 calories)

  • 20 dry-roasted unsalted almonds


Lunch (377 calories)



P.M. Snack (200 calories)



Dinner (408 calories)



Daily Totals: 1,480 calories, 66g fat, 97g protein, 128g carbohydrate, 34g fiber, 962mg sodium


To make it 1,200 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and change P.M. snack to 1 plum


To make it 2,000 calories: Add 1 large apple to A.M. snack, 2 Tbsp. natural peanut butter to the banana at lunch and 1 serving Traditional Greek Salad to dinner.

7 Day Healthy Meal Plan (April 10-16)

This post may contain affiliate links. Read my disclosure policy.

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.

7 Day Healthy Meal Plan (April 10-16)

Asparagus always makes me think of spring! In case you missed my post earlier this week, check out these 23 Easy Asparagus Recipes which has some of my favorites like Cream of Asparagus Soup and this Asparagus Bacon Salad. If you have an air fryer, you will love this Air Fryer Rotisserie Chicken (which can also be baked in the oven)!

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!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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 (4/10)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Veggie Lo Mein

Total Calories: 908*

TUESDAY (4/11)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: Tuna Egg Salad in lettuce cups
D: Enchilada Turkey Meatloaf with Cilantro Lime Rice
Total Calories: 1,036*

WEDNESDAY (4/12)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette (½ recipe)
D: Chicken Parmesan with 1 cup whole wheat pasta and String Beans with Garlic and Oil (recipe x 2)

Total Calories: 1,197*

THURSDAY (4/13)
B: Blueberry Oatmeal Muffins and ½ cup low fat cottage cheese with ½ cup chopped cantaloupe
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Salad with Citrus Vinaigrette
D: LEFTOVER Baked Chicken Parmesan Recipe with 1 cup whole wheat pasta and String Beans with Garlic and Oil

Total Calories: 1,197*

FRIDAY (4/14)
B: Air Fryer Breakfast Banana Split
L: Egg Tomato and Scallion Sandwich with an apple
D: Salmon Caesar Salad with Potato Leek Soup

Total Calories: 1,091*

SATURDAY (4/15)
B: Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Italian Sub Broccoli Salad
D: DINNER OUT

Total Calories: 571*

SUNDAY (4/16)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole with 1 cup strawberries
L: Spicy California Shrimp Stack
D: Air Fryer Rotisserie Chicken with Perfect Baked Potato and Parmesan Asparagus Fries

Total Calories: 1,019*

*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

COVID-19 Related Medical Devices: FDA Finalizes Transition Plan Guidance

On March 27, 2023, the U.S. Food & Drug Administration (FDA) released two final guidance documents to assist with transitioning medical devices: (i) that were subject to certain enforcement policies issued during the COVID-19 Public Health Emergency (PHE), and (ii) that were issued emergency use authorizations (EUAs). These guidance documents finalize the corresponding draft guidance documents that were issued on December 23, 2021. In a previous post, we discussed several key takeaways from the draft versions of these transition guidance documents.

“Transition Plan for Medical Devices That Fall Within Enforcement Policies Issued During the Coronavirus Disease 2019 (COVID-19) Public Health Emergency” Final Guidance

In the “Transition Plan for Medical Devices That Fall Within Enforcement Policies Issued During the Coronavirus Disease 2019 (COVID-19) Public Health Emergency” final guidance, the FDA discusses the transition plan for medical devices that were subject to certain enforcement policies issued during the PHE. FDA confirms that the policies listed in the guidance, which are set forth in List 1 thereto, will remain in effect until 180 days after the end of the PHE. The PHE declaration is scheduled to expire on May 11, 2023. Therefore, the enforcement policies identified in List 1 will no longer be in effect after November 7, 2023.

In the guidance, the FDA provides recommendations for a “phased transition process” with respect to devices that fall within the expiring COVID-19 PHE enforcement policies. The FDA summarizes the three phases of the 180-day transition plan as follows:

  • Phase 1 (May 11, 2023): Manufacturers should follow adverse event reporting requirements as described in 21 C.F.R. § 803.
  • Phase 2 (August 9, 2023): If planning to continue to distribute their devices after Phase 2, manufacturers need to adhere to registration and listing requirements (21 C.F.R. § 807 Subparts B-D) and should adhere to requirements associated with reports of corrections and removals (21 C.F.R § 806).
  • Phase 3 (November 7, 2023): In Phase 3 the enforcement policies identified in List 1 will no longer be in effect. FDA states it does not intend to object to continued distribution of devices where a required marketing submission has been submitted and accepted by FDA before the start of Phase 3, and FDA has not taken a final action on the marketing submission. FDA further indicates that it does not intend to object to the devices not complying with certain unique device identification (UDI) systems requirements and other applicable labeling requirements described in 21 C.F.R. § 801.

FDA recommends manufacturers submit a “Transition Implementation Plan” with their marketing submissions (if needed) that addresses the manufacturer’s plans for addressing devices already distributed, which plans need to include actions to be taken in the event either a positive or negative decision by the FDA on the marketing submission. Furthermore, FDA strongly encourages manufacturers to complete and submit these submissions well in advance of the start of Phase 3. This is recommended to avoid potential delays created by a large influx of new submissions.

“Transition Plan for Medical Devices Issued Emergency Use Authorizations (EUAs) Related to Coronavirus Disease 2019 (COVID-19)” Final Guidance

In the “Transition Plan for Medical Devices Issued Emergency Use Authorizations (EUAs) Related to Coronavirus Disease 2019 (COVID-19)” final guidance (“EUA Guidance”), the FDA confirms that the end of the PHE will not automatically terminate EUAs. Instead, these EUAs will remain in effect until the relevant EUA declaration is terminated, or the FDA otherwise revokes a specific EUA. 

The EUA Guidance includes recommendations for certain reusable life-supporting or life-sustaining devices, devices distributed after the EUA termination date, laboratory developed tests, and EUA-authorized in vitro diagnostics subject to Clinical Laboratory Improvement Amendments of 1988 categorization and waivers. With respect to certain reusable life-supporting or life-sustaining devices, FDA requests manufacturers of such devices to submit information regarding whether or not they intend to submit marketing submissions to continue distributing the device(s) after the applicable EUA termination date.

Furthermore, FDA states in the EUA Guidance that it will not object to the continued distribution of devices after the device’s applicable EUA termination date if (1) the manufacturer has submitted a marketing submission that is accepted by FDA prior to the EUA termination date, and (2) FDA has not taken final action on the marketing submission. Therefore, it is recommended that manufacturers of these devices submit marketing submissions well in advance of the EUA termination date.

Foley is here to help you address the short- and long-term impacts in the wake of regulatory changes. We have the resources to help you navigate these and other important legal considerations related to business operations and industry-specific issues. Please reach out to the authors, your Foley relationship partner, or to our Health Care Practice Group with any questions.

‘Harvard diet’: All you need to know about this healthy eating plan

From Mediterranean and paleo to veganism and keto, there are lots of diet programs that have turn out to be well known of late. Though some of these claim to support bodyweight reduction, other people promise to greatly enhance overall overall health. Nevertheless, if longevity and balanced getting older are what you have in head, you may possibly want to know about a exclusive diet plan system. Again in 2011, nourishment professionals at the Harvard T.H. Chan College of Public Wellness labored along with scientists at Harvard Well being Publications to compile the the best possible diet for a for a longer time lifetime — referred to as the Harvard food plan.

Lilian Cheung, lecturer of diet at Harvard’s University of Community Health, instructed CNBC, “In terms of big serious ailments like prevention of cardiovascular ailments, distinct sorts of cancers, and style 2 diabetic issues, this way of taking in is heading to be helpful to prevent individuals health conditions that are prevalent in America, and the earth.”

Introducing, Vini Narula, GOQii professional, Head of Coaching High quality, explained that next the Harvard Diet regime has been observed to “reduce the chance of acquiring these types of ailments by 11 for each cent. On top of that, this diet plan has reportedly shown to improve the chances of dwelling a wholesome and for a longer period lifestyle.”

Also recognized as Harvard’s Healthy Feeding on Plate, this diet program can be made use of as a guideline for “creating healthful, balanced foods,” according to The Nutrition Supply, a Harvard web site that delivers nutritional info.

Here is what the diet regime involves:

Vegetables and fruits should really be prominent in most meals (1/2 of your plate)

Scientists propose aiming for color and wide variety when plating your vegetables, and taking in a little bit extra veggies than fruits.

Nonetheless, retain in intellect that sure veggies, like the potato, can not be deemed a vegetable from a diet place of look at, mentioned Cheung. This is mainly because “potatoes just about behave like a refined carbohydrate which raises your blood sugar“. Moreover, whole fruits are essential to incorporate to foods and are encouraged over juice.

“Incorporating a salad into one’s food can be helpful in cutting down the part size of the major program,” Narula instructed indianexpress.com.

Insert in entire grains (1/4 of your plate)

The Harvard diet regime specifies the sort of grains you have to eat. Full and intact grains this sort of as total wheat, barley, quinoa, oats, and brown rice are extremely suggested over refined grains such as entire wheat pasta and white bread.

“Whole grains have a lot much more natural vitamins and also phytochemicals and minerals, which is substantially more healthy for us and won’t increase our blood sugar so quick,” Cheung said.

Get some healthier proteins (1/4 of your plate)

‘Harvard diet’: All you need to know about this healthy eating plan You should really also limit your red meat use and avoid processed meats like bacon and sausage. (Resource: Freepik)

The food plan highly encourages men and women to consume wholesome and multipurpose proteins these types of as fish, hen, beans, nut and duck. You must also limit your pink meat usage and prevent processed meats like bacon and sausage.

Furthermore, Narula said, “Incorporating protein into meals can give satiety, which can enable control grain use.”

Cook dinner with balanced oils (in moderation)

In buy to stay away from consuming harmful trans fats, you are suggested to not prepare dinner with partially hydrogenated oils like margarine and certain vegetable oils. Instead, it is advisable to get to for healthier alternatives like olive, canola, soy, corn, sunflower and peanut oil.

Drink water, coffee or tea

The Harvard diet regime encourages you to alternate amongst water, tea and coffee to pair with your meals, with tiny to no sugar. It is proposed to lower milk and dairy usage to just one to two servings for each day and limit juice to a smaller glass for every day. In the meantime, you should really skip sugary beverages completely.

Remain lively

Cheung mentioned, “We want to have interaction for 50 {bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} an hour a day, or at minimum 5 occasions a week, in vigorous action,” further encouraging to engage in actual physical action this kind of as brisk strolling or health and fitness courses and stay clear of remaining sedentary most of the time.

“The finest thought is to pick an action 1 enjoys and can maintain in the prolonged run,” Narula concluded.

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Healthy Meal Plan for April 3, 2023

Welcome to Start TODAY. Sign up for our free Start TODAY newsletter to receive daily inspiration sent to your inbox. Then, join us on the Start TODAY Facebook group for tips and motivation, to connect with others following the plan — and to get real-time advice from trainer Stephanie Mansour!

You asked, we answered! Hundreds of Start TODAY members told us they wanted more healthy, balanced meal ideas to help them reach their health goals. This dietitian-designed meal plan gives you the flexibility to ease into a new year — all while learning the building blocks of healthy eating.

What to Eat This Week, April 3, 2023

If your goal is to eat healthier this spring, we’ve got you covered with numerous nutrition strategies in this week’s plan. For breakfast, you’ll get plenty of protein — which keeps you fuller for longer periods of time — and when eaten at breakfast, may help minimize cravings later in the day. Hearty plant-forward lunches reduce your meat consumption while keeping you satisfied. And the range of dinners show how easy seasonings can elevate any dish, so healthy meals pack a flavorful punch.

Healthy Meal Plan for April 3, 2023

>>Download and print the meal plan

Breakfast

Get your day off to the right start with these protein-packed options. We recommend sitting down while you eat, but these meals can easily be taken to-go.

Make-Ahead Breakfast Burritos

Lauren Salkeld

This recipe makes four burritos that get wrapped and frozen. Spend 15 minutes prepping this on the weekend for heat-and-eat meals during the week.

Power Protein Smoothie

JS Health

Although you can swap Greek yogurt for the protein powder in this smoothie, the recommended amount won’t provide the same level of hunger- and cravings-busting protein. To choose a protein powder, look for one with minimal, simple ingredients and no artificial sweeteners.

Lunch

Plants dominate the plate on the world’s healthiest diets. These filling, plant-centric meals will keep you fueled and focused all afternoon.

Slow-Cooker Farro Soup

Courtesy of Page Street Publishing Co.

Prep the soup before you go to bed, and let it cook through the night. Have a slice of whole grain toast topped with mashed avocado or melted cheese on the side.

Tuna Macaroni Salad

Zach Pagano / TODAY

Set aside 15 minutes over the weekend or one evening to make this protein-packed pasta dish.

Veggie-Packed Sandwich

Mash some rinsed and drained canned chickpeas into store-bought hummus. Spread the mixture over 2 slices of toasted whole grain bread. Layer jarred, roasted red peppers and baby spinach between the two bread slices and fold into a sandwich. Serve with some baby carrots.

Dinner

We’ve offered five delicious recipes this week, but there’s no need to make them all. A great meal prep strategy is to make enough for leftovers, so choose the most tempting ones to make this week. We’ve also included another handy meal prep strategy–using healthy convenience foods, like frozen mashed cauliflower and brown rice. As always, feel free to browse previous weeks and swap in any recipes you love. Don’t forget to include the veggie side dishes, too.

Spicy Shrimp and Turkey Lettuce Wraps

Nathan Congleton / TODAY

Though the ingredient list looks long, this recipe is surprisingly easy to make. Serve it with frozen brown rice or get more veggie power by mixing brown rice with frozen riced cauliflower.

Garden Frittata

Maneet Chauhan

A frittata works for any meal, but we like it for a low-maintenance dinner. This one uses frozen vegetables to keep things especially low-key. Have it with a piece of whole grain avocado toast on the side.

Pan-Roasted Chicken Thighs with Mushrooms and Thyme

Lanna Apisukh / Lanna Apisukh

Chicken thighs are less expensive and more tender than chicken breasts. This minimal-ingredient fall-off-the-bone chicken thigh dish is simple to prep, but makes an impressive meal. Serve it with ready-to-heat frozen mashed cauliflower or make a mashed potato-cauliflower blend using premade mashed potatoes.

Spicy White Bean Soup with Greens and Turkey

Constantine Poulos for The New York Times

You can’t go wrong with a veggie-packed, protein-rich soup. Don’t let the long ingredient list spook you — only a few ingredients need prepping, so the meal comes together quickly. Serve with a piece of bread (such as sourdough) if you like.

Easiest-Ever Beef Enchiladas

Nathan Congleton/TODAY

Use whole grain tortillas when making these simple enchiladas, and serve them with sliced avocado, diced tomatoes and a simple side salad to add some veggie goodness to the meal.

Snacks

Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are a few ideas:

  • Baby carrots with creamy taco dip. To make the dip, add some taco seasoning to Greek yogurt and mix.
  • Ricotta cheese topped with sliced grape tomatoes
  • Frozen spiced bananas with tahini. To make, sprinkle cinnamon and cacao powder over banana slices and freeze until firm. Drizzle with tahini.
  • Red peppers and edamame
  • Medjool dates with nut or nutless butter

7 Day Healthy Meal Plan (March 26-April 2)

This post may contain affiliate links. Read my disclosure policy.

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

As spring and warmer weather get closer every day, my salad cravings (and visions of farmers markets) begin. I love a good salad! In addition to the salads in this weeks meal plan, some of my other favorites are Salmon Caesar Salad, Chopped Feta Salad and my Chickpea Tuna Salad.

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!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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 (3/27)
B: High Protein Oat Waffles* with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Tofu Poke Bowl (recipe x 2)

Total Calories: 1,281**

TUESDAY (3/28)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: Buffalo Chicken Salad
D: Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1 ounce avocado

Total Calories: 1,104**

WEDNESDAY (3/29)
B: High Protein Oat Waffles with 2 tablespoons peanut butter and 1 small sliced banana
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 1ounce avocado

Total Calories: 1,125**

THURSDAY (3/30)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Chicken Piccata with Baby Pasta Shells with Asparagus and Marinara Sauce
Total Calories: 1,220**

FRIDAY (3/31)
B: Pineapple Chia with Cottage Cheese
L: ⅓ recipe Creamy Shrimp and Celery Salad with ¾ cup cooked quinoa
D: Broiled Tilapia Oreganato and Lemon Asparagus Couscous Salad with Tomatoes

Total Calories: 1,064**

SATURDAY (4/1)
B: Savory Steel Cut Oatmeal (recipe x 4)
L: Pepperoni Pizza Bites # with 8 baby carrots
D: DINNER OUT

Total Calories: 604**

SUNDAY (4/2)
B: Breakfast Pizza
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and Roasted Parmesan Green Beans

Total Calories: 1,081**

*Can make waffles Sunday night and freeze any left over, if desired. 
**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.

#Double dough recipe for breakfast Sunday.

*Google doc