Health & Fitness

7 Day Wholesome Meal Plan (February 1-7)

Posted January 29, 2021 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 Day Healthy Meal Plan

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant as a guide and leave plenty of wiggle room for you to add more foods, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat less, waste less food, and have everything you need on hand to keep up to date.

If you’re on Facebook join my Skinnytaste Facebook community, where everyone is sharing photos of the recipes they make. You can register here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it’s perfect! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we’ve done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There are a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This will help me decide whether to keep sharing them!

MONDAY (2/1)
B: Baked oatmeal recipe with pears, bananas and walnuts * (6B 6G 4P)
L: Chickpea and Tuna Salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P) with 2 cups of chopped Romaine (0B 0G 0P), 1 tablespoon of light Caesar dressing (1B 1G 1P) and ½ ounce parmesan (2B 2G 2P)

Total: WW points 20B 28G 11P, calories 1,086 **

TUESDAY (2/2)
B: Baked oatmeal recipe with pears, bananas and walnuts (6B 6G 4P)
L: Chickpea and Tuna Salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P)
D: Chicken enchilada soup (3B 7G 3P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
Total: WW points 10B 22G 8P, calories 872 **

WEDNESDAY (2/3)
B: Baked oatmeal recipe with pears, bananas and walnuts (6B 6G 4P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
D: Korean beef rice husks (10B 10G 5P)

Total: WW points 20B 24G 13P, calories 968 **

THURSDAY (2/4)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
D: Inside Out Turkey Cheeseburger (8B 8G 8P) with thin garlic parmesan fries (recipe x 4) (6B 6G 2P)

Total: WW points 23B 30G 19P, calories 1,100 **

FRIDAY (2/5)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Egg, tomato and spring onion sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Shrimp andouille tin dinner (6B 7G 6P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 20B 26G 15P, calories 1,095 **

SATURDAY (2/6)
B: Breakfast casserole with spinach and feta (6B 10G 6P) with an orange (0B 0G 0P)
L: Baby greens with goat cheese, beets and candied pecans (9B 9G 11P)
D: ORDER!

Total: WW points 15B 19G 17P, calories 625 **

SUNDAY (2/7)
B: LEFTOVER breakfast casserole with spinach and feta (6B 10G 6P) with an orange (0B 0G 0P)
L: Simple no-cook salsa (0B 0G 0P), hot spinach dip (3B 3G 3P), 10 baked tortilla chips (3B 3G 3P) and half a pizza sausage roll (4B 4G 4P)
D: Buffalo Chicken Meatballs (1B 1G 1P) and BBQ Chicken Chili (3B 6G 2P)
Total: WW points 20B 27G 19P, calories 1,011 **

* Make oatmeal Sunday night if desired and freeze any oatmeal that you / your family will not be eating.
** This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
Your calorie needs. I have left a lot of leeway for you to buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

7 Day Healthy Meal Plan (February 1-7)7 Day Healthy Meal Plan (February 1-7)

* Google Doc

Print shopping list

grocery list

To produce

2 large ripe bananas, 2 medium-ripe pears (any variety) 1 medium apple (any variety) 8 medium oranges, 1 medium lime, 1 medium lemon, 1 (6 ounce) container of fresh berries (of your choice) 2 small jalapenos, 1 small cucumber, 1 medium red pepper, 1 small (5-ounce) hate Avocado1 ½ pound (4 medium) Russet or Yukon Gold Potatoes2 medium heads of garlic3 medium shallots1 (2 inch) piece of ginger5 ounces of Baby Bella mushrooms4 small beets1 small head of broccoli1 small amount of celery1 medium carrot3 medium bunches of spring onions1 large amount of coriander1 small amount of Italian parsley2 large heads Romaine Lettuce (Sub for Iceberg in Cheeseburger) 1 (10 oz) bag / clamshell baby spinach1 (1 pound) bag / clamshell mixed baby greens3 medium plum tomatoes2 large ripe tomato2 large red onion1 large yellow onion

Meat, poultry and fish

1 pound 93% lean ground beef1 pound 93% lean ground turkey1 ¼ pound ground chicken2 pounds boneless, skinless chicken breast3 ounces raw Italian chicken sausage Left pound smoked sausage, such as andouille¾ pound peeled and deveined large shrimp

Grains *

1 small pack of oatmeal 1 pack of whole grain ziti or cavatappi (I love Delallo) 1 pack of 100 calorie wholegrain hamburger buns (I like Martin’s potato) 1 bag of baked tortilla chips (or corn tortillas to make your own) 1 small pack of panko- Breadcrumbs 1 small pack of unbleached all-purpose flour 1 small pack of dry brown rice (or 6 cups pre-cooked)

Spices and spices

(Get or Misto Oil Mister) virgin olive extraCanolaölKochsprayOliveölspray Kosher salt (I like diamond crystal) pepper mill (or fresh peppercorns) Reiner AhornsirupZimtVanilla-ExtraktRedweinessigBalsamico-EssigCuminOreganoReduzierte sodium soy sauce * SesamölSohrkräuterKrushed sodium soy sauce * SesamölSohrkräuterKrushed-sodium soy sauce * sesame oil sesame mangetout , for cheeseburgers) Yellow mustard (optional, for cheeseburgers) Light mayonnaiseCreole spiceGarlic powderCayenne pepperFrank’s RedHot sauceSmoked paprikaChili powderBBQ sauce

Dairy & Miscellaneous Chilled Items

2 ½ dozen large eggs Light Caesar Dressing (or homemade ingredients) Light blue cheese dressing (or homemade ingredients, optional for Buffalo Meatballs) 1 (32 oz.) Tub of nonfat Greek yogurt (Stonyfield or Fage) 1 (16-ounce tub light sour cream1 (15-ounce) tub portion skimmed milk ricotta cheese12 ounce feta cheese1 (4-ounce) log Chavrie goat cheese1 (8-ounce) bag of reduced fat cheddar cheese1 (8-ounce) bag of shredded mozzarella Cheese1 packet of sliced ​​provolone or mozzarella cheese1 packet of sliced ​​low fat cheddar cheese or 2% American1 pint of 2% milk1 (8 oz) container of heavy cream1 (8 oz) bottle of skimmed milk (or non-milk of your choice) 1 large wedge of fresh Parmigiano Reggiano1 small wedge of fresh Pecorino Romano (if you wish, you can add ¼ cup of grated Parmigiano in baked ziti)

Potted and shaken

1 (8 ounce) can of tomato sauce1 (15 ounce) can of black beans1 (15 ounce) can of chickpeas1 (15 ounce) can of cannellini beans1 (15 ounce) can of kidney beans1 (14.5 ounce) can of diced tomatoes1 (14.5-ounce) can PLUS 1 (28-ounce) can of diced tomato (I love tutturosso) 1 glass of marinara (or ingredients to make your own) 1 (32-ounce) carton of low-sodium chicken broth1 (32-ounce) carton of reduced sodium chicken broth1 small glass slices of cucumber1 small glass Capers1 (12 oz) glass of roasted red peppers in water1 (6 oz) can of wild albacore tuna1 small can / glass of chipotle peppers in adobo

Frozen

1 (16 ounce) sachet of kernels of corn 1 (10 ounce) sachet of minced spinach

Other dry goods

Baking powder1 small bag of chopped walnuts (if you buy from the large container, you need about ½ cup) 1 small pack of light brown sugar 1 small pack of glazed pecans

* You can buy gluten-free if you wish

Print shopping list

Posted January 29, 2021 by Gina

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