Health & Fitness

7-Day Wholesome Meal Plan (February 15-21)

Posted February 12, 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!


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 have 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 move 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 (February 15th)
B: Loaded baked omelette muffins * (2B 4G 2P) with ½ grapefruit (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Air Fryer Falafel (1B 5G 1P) with ½ whole grain pita (2B 2G 2P), ¼ cup hummus (4B 4G 4P) with ½ Persian cucumber (0B 0G 0P), 6 halved cherry tomatoes (0B 0G 0P)

Total: WW points 16B 23G 16P, calories 1,042 **

TUESDAY (2/16)
B: Loaded baked omelette muffins (2B 4G 2P) with an orange (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Slow Cooker Chicken Sausage Creole (5B 5G 5P) over 1 cup of cooked rice cauliflower (0B 0G 0P)

Total: WW points 14B 17G 14P, calories 1,083 **

B: Loaded baked omelette muffins (2B 4G 2P) with ½ grapefruit (0B 0G 0P)
L: Waldorf salad with chicken (3B 4G 3P)
D: Instant Pot Braised Spiced Beef (5B 5G 5P) in 2 corn tortillas (3B 3G 3P) with pico de gallo salsa (0B 0G 0P), 2 tablespoons of grated paprika jack cheese (2B 2G 2P) and ¼ cup of grated romaine ( 0B 0G 0P)

Total: WW points 15B 18G 15P, calories 918 **

THURSDAY (February 18th)
B: Overnight oats in a glass (5B 5G 3P)
L: Waldorf salad with chicken (3B 4G 3P)
D: LEFTOVER Instant Pot Braised Spiced Beef (5B 5G 5P) with ¾ cup of brown rice (5B 5G 0P) and quick cabbage salad (2B 2G 2P)

Total: WW points 20B 21G 13P, calories 979 **

FRIDAY (February 19th)
B: Overnight oats in a glass (5B 5G 3P)
L: Waldorf salad with chicken (3B 4G 3P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Total: WW points 15B 19G 10P, calories 867 **

SATURDAY (February 20th)
B: Baked Sweet Potato Egg Cups (2B 4G 1P) with 1 ounce avocado (1B 1G 1P) and 1 cup of mixed greens (0B 0G 0P)
L: Chicken Parmesan Roll # (5B 8G 5P)

Total: WW points 8B 13G 7P, calories 449 **

SUNDAY (2/21)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P), 2 ounces of salmon (0B 1G 0P), sliced ​​tomatoes and red onions (0B 0G 0P) and an orange (0B 0G 0P)
L: BLT salad with avocado (5B 5G 5P)
D: Lasagne soup (7B 9G 5P)

Total: WW points 18B 22G 16P, calories 861 **
* Freeze any leftovers that you / your family will not eat. If desired, prepare muffins on Sunday evening.

** 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 foods such as coffee, drinks,
Snacks, dessert, wine, etc.
# Double batter for breakfast Sunday.

* Google Doc

Print shopping list

grocery list

To produce

1 large grapefruit3 medium apples (any variety) 1 medium banana5 medium oranges3 medium limes1 (6 oz) container blueberries ½ pound red seedless grapes2 large (7 oz) Hass avocados2 medium red bell peppers1 green bell pepper1 wrap sprouts (such as daikon radish sprouts)) 2 chili peppers ( mild or spicy, of your choice) 2 Persian (mini) cucumbers1 English cucumber1 (8 ounces) sweet potato2 small heads of garlic1 medium-sized cauliflower (or 8 cups “seasoned”) 1 small bundle of celery2 medium-sized carrots2 large bundles of spring onions1 small PLUS 1 large head of romaine lettuce (Sub for Iceberg in Turkey Club) ½ small head of kale1 (10 oz) bag / clamshell mixed greens1 medium bundle of fresh Italian parsley1 medium bundle of fresh coriander1 small bundle / container of fresh thyme (can be placed under basil or parsley in egg cups if desired) 1 small bundle Container of fresh basil4 medium-sized Roma tomatoes6 medium PLUS 1 large ripe tomatoes1 dr Orange pint grape or cherry tomatoes1 small white onion1 small red onion1 small, 1 medium and 1 large yellow onion

Meat, poultry and fish

2 packs of bacon in the middle 6 ounce sliced ​​turkey breast (I like Boar’s Head) 1 ½ pound boneless, skinless chicken thighs1 ¼ pound boneless, skinless chicken breast9 ounce chicken andouille sausage14 ounce sweet Italian chicken sausage1 (3 pound) chuck roast1 pound wild salmon ½ pound salmon (smoked salmon)

Grains *

1 loaf of thinly sliced ​​wholemeal bread (I like Dave’s Killer Bread) 1 small pack of wholegrain pita bread1 small pack of corn tortillas (you need 8) 1 small pack of quick oats1 pack of lasagna noodles1 small pack of dry brown rice (or 5 cups pre-cooked) 1 small pack all-purpose unbleached flour

Spices and spices

(Get or Misto Oil Mister) extra virgin olive oil cooking spray olives oil spray Kosher salt (I like diamond crystal) pepper mill (or fresh peppercorns) Light MayonnaiseKümmelCrushed red pepper flakes Creole seasoning cayenne PfefferOnionspulverOreganoBay-BlätterGrundzimtZimtstangenNuNaturals liquid vanilla apple cider vinegar reduced sodium soy sauce * ReisweinessigMirinWasabi in a TubeSesamölGeröstete sesame seeds

Dairy & Miscellaneous Chilled Items

1 (18-pack) large eggs 1 container of hummus (any variety) 1 small tub of low-fat cream cheese 1 (8 ounce) pack of shredded portion skim mozzarella cheese 1 (8-ounce) bag of shredded pepper Jack Cheese 1 (8-ounce) bag of shredded cheddar (can on If desired, place ¼ cup of pepper or mozzarella under omelette muffins) 1 (8 ounce) container of unsweetened almond milk (or milk of your choice) 1 (32 ounce) container of non-fat Greek yogurt (Stonyfield or Fage) 1 small wedge-fresh Pecorino Romano cheese (can on If desired, place 1 ounce of parmesan in egg cups) 1 small wedge-fresh Parmesan cheese 1 small tub of partially skimmed ricotta cheese

Potted and shaken

1 (15.5 oz) can of chickpeas2 (14 or 14.5 oz) cans of diced tomatoes1 (6 oz) can or (4.5 oz) of tube tomato paste1 (8 oz) can of tomato sauce2 (32 oz) cartons of low sodium chicken broth1 (15 oz) Can / carton of beef broth1 small can / glass of chipotle peppers in Adobo1 large glass of marinara sauce (or ingredients to make your own)


1 small pack of frozen spinach (can be freshly chopped into omelette muffins if desired)

Other dry goods

1 small pack of chopped pecans or walnuts (1/4 cup if you buy from the bulk container) 1 small pack of chia seeds (if you buy from the large container, you need 1 tablespoon) 1 small pack of nori (seaweed)

* You can buy gluten-free if you wish

Print shopping list

Posted February 12, 2021 by Gina

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