Health & Fitness

7 Day Wholesome Meal Plan (February 22-28)

Posted February 19, 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

I am ABOUT cold and snow as I know many of you are too! I want to send my prayers and thoughts to those who have had such a hard time this week with weather, power outages and water shortages. My light at the end of the tunnel is that Lent has started. In my eyes this means that Easter is just around the corner and spring is coming !!! For those of you who watch, check out my Lent friendly recipes.

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 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 have done our best to develop something that will 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 (2/22)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open-faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Fettuccini with Wintergreen and Poached Egg (Recipe x 2) (5B 7G 5P)
Total: WW points 9B 15G 9P, calories 889 *

TUESDAY (2/23)
B: Overnight oats in a glass (5B 5G 3P)
L: Open-faced tuna sandwich and avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with Cuban Style Black Beans by Delicioso (Recipe x 2) (1B 3G 1P)

Total: WW points 19B 21G 17P, calories 1,041 *

WEDNESDAY (2/24)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open-faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with Cuban-Style Delicioso-Style Black Beans (Recipe x 2) (1B 3G 1P)

Total: WW points 14B 20G 14P, calories 1,043 *

THURSDAY (2/25)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Peanut braised chicken breast (5B 7G 5P) with ¾ cup brown rice (5B 5G 0P)
Total: WW points 16B 23G 11P, calories 993 *

FRIDAY (2/26)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Air fryer salmon with maple soy glaze (2B 7G 2P) with roasted asparagus (0B 0G 0P) and cauliflower fried rice (1B 2G 1P)

Total: WW points 9B 20G 9P, calories 890 *

SATURDAY (02/27)
B: Cottage cheese egg and sausage frittata (3B 7G 3P) and an orange (0B 0G 0P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: ORDER!

Total: WW points 11B 15G 11P, calories 655 *

SUNDAY (02/28)
B: Baked oatmeal with blueberries and bananas (6B 6G 4P)
L: Creamy Roasted Cauliflower Soup (6B 6G 6P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Korean grilled chicken breast (2B 3G 2P) with ¾ cup of brown rice (5B 5G 0P) and sliced ​​cucumber (0B 0G 0P)

Total: WW points 22B 23G 15P, calories 903 *

* 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’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

* Google Doc

Print shopping list

Shopping List

To produce

2 medium apples (any variety) 3 medium bananas 1 dry pint of fresh blueberries 7 medium oranges1 small lemon2 medium limes1 medium (6 ounce) Hass avocado2 medium red peppers1 pound of fresh asparagus1 medium PLUS 1 large cauliflower (can drop under 1½ pound “rice” for medium head if desired) 3 medium Persian (mini) cucumbers1 large English cucumber1 small pack of alfalfa sprouts2 medium heads of garlic1 (3 inch) piece of fresh ginger1 small bunch of celery1 medium bunch of carrots2 medium bunch of green onions1 small container / bunch of chives1 small bunch / container of fresh thyme1 small bunch of fresh Coriander1 medium head of romaine lettuce2 large bundles of wintergreens such as Swiss chard, escarole, spinach or kale (can be chopped under ½ pound if desired) 1 small bundle / bag of baby spinach½ small head of red cabbage1 pound of cherry or grape tomatoes2 medium plum tomatoes1 medium ripe tomato1 medium red onion el2 small PLUS 2 medium yellow onions

Meat, poultry and fish

2½ pounds (2 large PLUS 4 small) boneless and skinless chicken breasts2 pounds 93% lean ground beef1 link Italian chicken sausage6 ounces pastrami or corned beef1½ pound (4) wild salmon fillets

Grains *

1 small pack of whole grain sliced ​​bread 1/2 pound egg fettuccini 1 small pack of oatmeal 1 large pack of crispy corn taco shells (you will need 16) 1 small pack of dry brown rice (or 6 cups pre-cooked) 1 small pack of all-purpose unbleached flour 1 (8-ounce) multigrain -Baguette

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or misto oil Mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) Light mayonnaiseRed wine vinegarNuNaturals liquid vanilla stevia (or sweetener of your choice) CinnamonCuminChili powder (if you prefer) Add 1 tablespoon of lemon juice to chickpea salad, if desired) Sriracha sauceSesame oilSesame seedsCrushed paprika flakes (optional, for Korean chicken) Reduced sodium soy sauce * Pure maple syrupKetchupWorcestershire sauceOnion powderHoney or AgaveVanilla extract

Dairy & Miscellaneous Chilled Items

2 dozen large eggs1 small box of unsalted butter1 (16 ounce) tub of low fat cottage cheese (I like good culture) 1 small block of low fat Swiss cheese (I like Jarlsberg) 1 (8 ounce) bag of grated cheddar cheese1 small wedge of fresh pecorino romano or parmesan cheese1 (8 ounce) container of skimmed milk1 pint of whole milk1 (8 ounce) container of unsweetened almond milk1 small pack / jar of sauerkraut1 small pack egg roll packaging

Potted and shaken

1 (5 oz) can of tuna in water1 (8 oz) can of tomato sauce2 (15 oz) cans of black beans1 (15 oz) can of chickpeas1 small glass of natural peanut butter1 small glass of horseradish1 (32 oz) carton of vegetable broth1 small glass of unsweetened apple sauce

Frozen

1 packet of peas and carrots

Other dry goods

1 small pack of chia seeds (if you buy from a large container you will need half a tablespoon) 1 small pack of roasted peeled pistachios (if you buy from a large container you will need 2 tablespoons) 1 small pack of chopped pecans or walnuts (if you are from a large container, you will need 5 tablespoons) 1 small packet of light brown sugar baking powder

* You can buy gluten-free if you wish

Print shopping list

Posted February 19, 2021 by Gina

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