Tag: Plan

7 Day Healthy Meal Plan (March 20-26)

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.

Spring finally arrives this week! I love this season of rebirth and renewal and I’m ready to see green grass and blooms! I want to thank everyone for their kind words and excitement on my new book- Skinnytaste Simple: Easy, Healthy recipes with 7 Ingredients or Fewer, which you can pre-order here on Amazon or wherever books are sold.

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 (3/20)
B: Huevos Pericos (½ recipe) with whole grain toast
L: 1 cup Classic Chicken Salad  in ½ a whole wheat pita with 8 baby carrots
D: Instant Pot Baked Ziti with 2 cups baby arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette dressing

Total Calories: 1,214*

TUESDAY (3/21)
B: Huevos Pericos (½ recipe) with whole grain toast
L: 1 cup Classic Chicken Salad  in ½ a whole wheat pita with 8 baby carrots
D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo Salsa (recipe x 2)

Total Calories: 1,065*

WEDNESDAY (3/22)
B: Berry Cottage Cheese Breakfast Bowl
L: 1 cup Classic Chicken Salad  in ½ a whole wheat pita with 8 baby carrots
D: Pork Carnitas with 2 corn tortillas, 1 ounce avocado and Pico de Gallo Salsa
Total Calories: 955*

THURSDAY (3/23)
B: Berry Cottage Cheese Breakfast Bowl
L: Chicken Club Lettuce Wrap Sandwich and a pear
D: Turkey Shepherd’s Pie Stuffed Sweet Potato

Total Calories: 999*

FRIDAY (3/24)
B: Protein PB & J Smoothie Bowl
L: Chicken Club Lettuce Wrap Sandwich and a pear
D: 2 Baked Salmon Cakes with Zesty Avocado Cilantro Buttermilk Dressing with Roasted Asparagus and ¾ cup brown rice

Total Calories: 1,048*

SATURDAY (3/25)
B: Peanut Butter Oatmeal Protein Cookies (recipe x 2) with ½ cup cottage cheese
L: LEFTOVER Baked Salmon Cakes with Zesty Avocado Cilantro Buttermilk over 2 cups mixed greens
D: DINNER OUT

Total Calories: 633*

SUNDAY (3/26)
B: Peanut Butter Oatmeal Protein Cookies with ½ cup cottage cheese
L: Air Fryer Egg Salad in ½ a whole wheat pita and an orange
D: Creamy Sausage and Potato Soup

Total Calories: 1,160*

*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

7 Day Healthy Meal Plan (March 13-19)

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.

I hope you all have seen my exciting news this week!!! I am so proud to present my newest cookbook- Skinnytaste Simple: Easy, Healthy recipes with 7 Ingredients or Fewer, which you can preorder here on Amazon. I hope you love it! Have a Happy St. Patrick’s Day Friday, celebrate safely!

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 (3/13)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette (recipe x 2) with a whole grain roll
D: Tofu Tacos with Potatoes and Jalapenos with Best Guacamole Recipe
Total Calories: 1,151*

TUESDAY (3/14)
B: Tropical Chia Pudding Breakfast Bowl
L: Asparagus Salad with Egg, Bacon and Dijon Vinaigrette with a whole grain roll
D: Skillet Chicken in Tomato-Chipotle with Instant Pot Cilantro Lime Rice and Quick Black Beans

Total Calories: 1,142*

WEDNESDAY (3/15)
B: Air Fryer Breakfast Banana Split
L: Spicy Canned Salmon Rice Bowl
D: Tuna Noodle Casserole with 1 cup sliced cucumbers

Total Calories: 1,009*

THURSDAY (3/16)
B: Egg Tomato and Scallion Sandwich and an orange
L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced cucumbers
D: Salmon Fried Rice (recipe x 4) with Shrimp Egg Rolls

Total Calories: 1,154*

FRIDAY (3/17)
B: 2 servings Bell Pepper and Potato Frittata
L: LEFTOVER Tuna Noodle Casserole with 1 cup sliced cucumbers
D: Crock Pot Corned Beef and Cabbage with Whole Wheat Irish Soda Bread Muffins

Total Calories: 1,064*

SATURDAY (3/18)
B: Easy Bagel Recipe** with 2 tablespoons whipped cream cheese, 3 ounces lox and 1 slice red onion
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: DINNER OUT

Total Calories: 665*

SUNDAY (3/19)
B: Instant Pot Baked Oatmeal Bars
L: Chicken Parmesan Rolls with 8 carrot sticks
D: Honey-Mustard Air Fryer Pork Chops with Lemon-Parsley Potato Foil Packets and Sauteed Collard Greens with Bacon

Total Calories: 973*

*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 Chicken Parmesan Rolls Sunday.

*Google doc

7 Day Healthy Meal Plan (March 6-12)

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.

7 Day Healthy Meal Plan

Still looking for ideas for Lent? Look no further! Try my Perfect Air Fryer Shrimp, Pasta Fagioli or this great Salmon Caesar Salad! Looking for a meat recipe- check out my Air Fryer Breaded Cubed Steak and Cheeseburger Salad. Enjoy!

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 (3/6)
B: Omelet Tortilla Breakfast Wrap
L: 2 servings Tuna Salad Endive Wraps
D: Cheesy Baked Penne with Roasted Veggies

Total Calories: 994*

TUESDAY (3/7)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup salsa and 1 ounce avocado
L: LEFTOVER Cheesy Baked Penne with Roasted Veggies
D: 2 Chicken Enchiladas with Cilantro Lime Cauliflower Rice
Total Calories: 992*

WEDNESDAY (3/8)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup salsa and 1 ounce avocado
L: LEFTOVER Cheesy Baked Penne with Roasted Veggies
D: Cuban Picadillo with ¾ cup white rice and Quick Cabbage Slaw (recipe x 2)
Total Calories: 1,044*

THURSDAY (3/9)
B: Savory Cottage Cheese Bowl
L: BBQ Chicken Salad with a whole wheat roll
D: LEFTOVER Cuban Picadillo with ¾ cup white rice and Quick Cabbage Slaw
Total Calories: 1,001*

FRIDAY (3/10)
B: Omelet Tortilla Breakfast Wrap
L: BBQ Chicken Salad with a whole wheat roll
D: 30-Minute Shrimp, Peas and Rice and String Beans with Garlic and Oil
Total Calories: 1,091*

SATURDAY (3/11)
B: Protein PB & J Smoothie Bowl (recipe x 4)
L: Honey Sriracha Roasted Salmon Rice Bowls
D: DINNER OUT

Total Calories: 774*

SUNDAY (3/12)
B: Crustless Sausage and Spinach Quiche
L: Asparagus Prosciutto Panini with Garlic Mayonnaise (recipe x 4)
D: Garlic Lovers Roast Beef with Garlic Mashed Potatoes and Herb Roasted Carrots

Total Calories: 984*

*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

Healthy Meal Plan for March 6, 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 month — all while learning the building blocks of healthy eating.

What to Eat This Week, March 6, 2023

Here’s a blueprint for easy meal prep this week. You’ll see that breakfasts are a mix of some make-ahead meals and some morning-of options. Lunches also utilize the mix-and-match strategy using store bought items like rotisserie chicken or simple roasted chickpeas and vegetables. While we’ve offered five different dinner options, you can streamline the menu by making enough for leftovers. From easy one-pot and sheet-pan dinners to a better-for-you version of a Chinese takeout favorite, we’ve got you covered this week.

Healthy Meal Plan for March 6, 2023

Breakfast

Make breakfast a no brainer. Create a simple list of go-to options or make-ahead meals that make mornings easier or simply mix-and-match these recipe ideas:

Easy Egg Bites

Ghazalle Badiozamani / Instant Loss Eat Real, Lose Weight: How I Lost 125 Pounds–Includes 100+ Recipes

Berry-Banana Smoothie

Whole Grain Waffles with Fruit

Toast a frozen whole grain waffle and spread with ricotta cheese or Greek yogurt — you can have fruit on top or on the side.

Lunch

Roasting a batch of your favorite vegetables is the key to easy lunchtime meal prep. Then, buy a rotisserie chicken (or roast your own!) to make two easy lunches on Monday and Tuesday — and then roast up some chickpeas for easy salad and veggie bowls later in the week. Make these dishes your own by leaning into easy seasonings like everything but the bagel seasoning, Italian and Greek seasoning, dried herbs and spices, lemon, pesto, low-sugar marinara sauce, tahini, and coconut aminos or lower-sodium soy sauce.

Perfect Roast Vegetables

Claudia Totir / Getty Images

Roasted Chicken

TODAY

Spiced Roasted Chickpeas

ClarkandCompany / Getty Images

  • Rotisserie Chicken Sandwich: Serve on whole-grain bread with your favorite fixings and vegetables on the side.
  • Rotisserie Chicken and Roasted Veggie Bowl: Use any roasted veggies and whole grains you like and flavor with any easy seasoning.
  • Green Salad With Roasted Vegetables and Chickpeas: Use any veggies (such as arugula and roasted veggies) and flavor with any easy seasoning.
  • Roasted Chickpea Veggie Bowl: Use any roasted veggies and whole grains (think brown rice, farro or quinoa) you like and flavor with any easy seasoning.
  • Canned or Boxed Soup — see serving suggestions.

Dinner

Below, we’ve put together some of our favorite healthy recipes on TODAY.com to make meal planning easier — feel free to swap out recipes for different days of the week, or make enough of one dish to serve as leftovers to save time on another night.

Lemon Tarragon Chicken

FitMenCook(TM)

The dish uses lemon zest, a little olive oil and a handful of fresh tarragon — it’s a simple 3-ingredient mixture that wows the tastebuds. It warms the soul, awakens the senses and, perhaps most importantly, can be made in 20 minutes. Serve it with brown rice and vegetables.

Slow-Cooker Minestrone Soup

Casey Barber / TODAY

This slow-cooker soup keeps things hearty with cubes of tender potatoes, snappy green beans, and creamy cannelini beans, but you can always take your cue from the Italians and use this recipe as an excuse to cook up the odds and ends in your refrigerator’s crisper. Serve the soup with either an open-faced veggie-burger melt or avocado toast on a slice of whole-grain bread.

Eggplant with Tomato, Broccolini and Mozzarella

Courtesy Adam Friedlander

This sheet-pan dinner is a great way to eat a ton of vegetables — serve with whole wheat or bean-based pasta and jarred marinara sauce.

Mexican Quinoa Stew

Romel Bruno

Loaded with beans, quinoa and veggies, this Mexican-inspired stew is guaranteed to make your mouth water — plus, it’s vegan if you omit the cheese garnish! Serve with warmed tortillas or tortilla chips from this snack list.

No-Sugar Ginger Beef and Broccoli

Kevin Curry

You’ll get all the flavor of your favorite takeout with less salt — and no added sugar! Serve with this dish with microwavable brown rice, cauliflower rice, or a blend of each.

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:

  • Sliced cucumbers with olive tapenade.
  • Baby carrots with hummus or guacamole.
  • Sliced apple with a slice of cheese.
  • Sliced pears with nut or seed butter.
  • Plain or lower-sugar Greek yogurt with berries or grapes.

How to Rebuild Muscle and Strength: Trainer’s Six Week Plan

  • Liam Cavanagh set himself the 2023 goal of rebuilding his strength after a training break.
  • Consistency in the gym and tracking his nutrition helped him smash his targets in six weeks.
  • Cavanagh aims to eat at least 3,500 calories and 200 grams of protein daily.

Liam Cavanagh is a qualified personal trainer, but he still makes new year fitness goals like the rest of us.

He lost strength last year after training for a marathon and traveling, and his resolution was to get back to and exceed the weight he was lifting at the end of summer 2022. 

Cavanagh shared his new year training journey with Insider. He said working out five times a week was a “non-negotiable” and that he’d be tracking his food intake.

As an experienced gym-goer, he knew progress might be slower and would require a certain level of discipline, so he vowed to push himself hard in the gym, sticking with the body-part split format (training a different body-part every day) that he enjoyed.

It paid off: After six weeks, Cavanagh had not only hit his previous levels of strength but surpassed them. 

Cavanagh started working out as a teen because he didn’t want to be skinny

Cavanagh, 25, started working out aged 15 because he “didn’t want to be the skinniest person” at house parties, he said.

He didn’t make much progress at the gym for the first three years because he didn’t know what he was doing, he said. But he learned the importance of eating for building muscle at college and fell in love with working out and the benefits he felt, such as having more energy and being more disciplined in other areas of his life.

He qualified as a personal trainer in September 2019 and stayed active during the UK’s COVID lockdowns, but found working out five times a week challenging when life returned to normal.

After a good start to 2022, factors like being away, social events, and training for the London Marathon in October got in the way of Cavanagh’s workout consistency and meant running replaced gym time.

Getting back to the gym felt good

Cavanagh’s main strength goals in 2023 were centered around the three big lifts: squats, deadlifts, and bench presses.

Liam Cavanagh

Liam Cavanagh deadlifting and squatting.

Liam Cavanagh



In 2022, his personal bests were:

  • Squats: 110 kilograms (243 pounds) for three sets of seven
  • Deadlifts: 140 kilograms (287 pounds) for three sets of six
  • Bench press: 90 kilograms (198 pounds) for three sets of six

In his first workouts of 2023, Cavanagh did: 

  • Squats: 90 kg (198 pounds) for three sets of 10
  • Deadlifts: 120 kilograms (265 pounds) for three sets of eight
  • Bench press: 80 kilograms (176 pounds) for three sets of eight

Getting back to the gym felt surprisingly good, Cavanagh said, and he didn’t feel like he’d regressed too much on most exercises.

He was hitting his five workouts a week every week, working out Monday to Friday so he had the weekends for socializing and relaxing, and consistency was easier when going to the gym was part of his morning routine.

Cavanagh also did Dry January, which he said definitely helped as he felt energized and was sleeping well.

Mid-way through January, he started eating more

Cavanagh didn’t change his diet at first to see how his weight and strength might change while eating around his maintenance calories. Not only did Cavanagh not gain weight, he actually dropped a small amount.

After a couple of weeks, he started eating in a calorie surplus to aid muscle-growth, tracking his calories and protein to ensure he was eating enough. He aims for at least 3,500 calories and 200 grams of protein daily on average, spread across the week so he doesn’t worry about each day being perfect.

As a numbers person, and someone who had experience tracking his food intake, Cavanagh said he enjoys the process and finds it satisfying to hit his targets.

And the combination of consistent, challenging strength-training and a high-protein diet with a calorie surplus was working — Cavanagh’s weight started to slowly increase and he began to notice more muscle growth.

“I’m definitely a lot more vascular so maybe I’ve lost a bit of body fat,” Cavanagh said.

As January went on, the numbers in the gym were creeping back up to where they had been too, and Cavanagh was feeling great.

Three weeks into the month, Cavanagh checked his workout tracking app and realized it was the first time he’d done five workouts a week for three consecutive weeks since November 2021. He felt extra motivated to continue his consistency, he said.

By mid-February, he had smashed his strength targets

Six weeks into 2023, Cavanagh’s consistency with training and nutrition had paid off as he had surpassed his strength goals.

He felt both leaner and stronger and he was lifting more than he had done the previous summer and achieved:

  • Squats: 110 kilograms (243 pounds) for three sets of eight
  • Deadlifts: 140 kilograms (287 pounds) for three sets of eight
  • Bench press: 95 kilograms (209 pounds) for three sets of eight

Liam Cavanagh

Liam Cavanagh bench pressing.

Liam Cavanagh



Cavanagh plans to continue eating in a small calorie surplus and training hard to keep up his strength and muscle-building progress, without gaining fat.

At the start of the year, he weighed 87.5 kilograms (193 pounds), and after six weeks he was 89.9 kilograms (198 pounds), he said.

Not only was Cavanagh stronger and leaner than he was at the start of 2023, he had fallen back in love with training consistently, he said.

“I’ve really enjoyed the process,” he said. “It makes a massive difference having that goal in mind and being very conscious in the gym, pushing myself.”

Cavanagh is enjoying nailing his nutrition and workouts, is “buzzing” to see his strength increase, and it feels sustainable so he very much plans to continue.

“It gives you such a good feeling,” he said. “I come away from the gym so pumped.”

7 Day Healthy Meal Plan (Feb 27-March 5)

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.

7 Day Healthy Meal Plan

For those who observe, I have many Lenten friendly recipes that will appeal to every palate. Some of my favorites are Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas, Roasted Sweet Potato Black Bean Bowls and family friendly Air Fryer Salmon Fish Sandwich. You can also check out my vegetarian or seafood recipes as well!

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 (2/27)
B: 3 Loaded Baked Omelet Muffins
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Spicy Gochujang Tofu Bowl (recipe x 2)

Total Calories: 1,019*

TUESDAY (2/28)
B: 3 Loaded Baked Omelet Muffins
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Enchilada Turkey Meatloaf with Arroz Congri

Total Calories: 957*

WEDNESDAY (3/1)
B: 3 Loaded Baked Omelet Muffins
L: LEFTOVER Enchilada Turkey Meatloaf with LEFTOVER Arroz Congri
D: Chicken Divan, Lightened Up with Instant Pot Mashed Potatoes
Total Calories: 1,188*

THURSDAY (3/2)
B: 3 Loaded Baked Omelet Muffins
L: LEFTOVER Chicken Divan, Lightened Up with LEFTOVER Instant Pot Mashed Potatoes
D: Pizza Sausage Rolls with a green salad**

Total Calories: 1,187*

FRIDAY (3/3)
B: 4-Ingredient Flourless Banana Pancakes
L: Turkey Club Sandwich with 8 carrot sticks
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,187*

SATURDAY (3/4)
B: Banana Nut Protein Oats (recipe x 4)
L: Cabbage Soup with Chicken and Pork
D: DINNER OUT

Total Calories: 605*

SUNDAY (3/5)
B: Breakfast BLT Egg Sandwich (recipe x 4)
L: LEFTOVER Cabbage Soup with Chicken and Pork with Chickpea Salad with Cucumbers
D: Lomo Saltado (recipe x 2)

Total Calories: 996*

*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.
**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.

*Google doc