Health & Fitness

7-day wholesome meal plan (February Eight-14)

Posted February 5, 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’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 (2/8)
B: Spicy cottage cheese bowl (3B 3G 3P)
L: Classic egg salad (½ recipe) (3B 6G 3P) in a whole wheat tortilla (2B 2G 2P) with an apple (0B 0G 0P)
D: Best thin eggplant rollatini with spinach (5B 8G 5P) with 2 ounce multigrain baguette (3B 3G 3P) and a
green salad * (1B 1G 1P)

Total: WW points 17B 23G 17P, calories 1,041 **

B: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (4B 4G 4P) and an orange (0B 0G 0P)
L: LEFTOVER Best Thin Eggplant Rollatini with Spinach (5B 8G 5P) with 2 ounce multigrain baguette (3B 3G 3P) and green salad * (1B 1G 1P)
D: Chicken Enchilada Soup (3B 7G 3P)

Total: WW points 19B 29G 19P, calories 1,161 **

B: Spicy cottage cheese bowl (3B 3G 3P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P)
D: Fried potatoes, sausage and peppers in a pan (8B 8G 4P)

Total: WW points 14B 18G 10P, calories 879 **

B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Italian chopped salad (8B 8G 8P)
D: Whole Roasted Chicken with Lemon and Rosemary (5B 7G 5P) with Toasted Delicata Squash with Burrata,
Pomegranate and Pistachios (5B 5G 5P)

Total: WW points 22B 26G 22P, calories 987 **

FRIDAY (2/12)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Italian chopped salad (8B 8G 8P)
D: Shrimp dumpling salad wrap (bowl) (2B 3G 2P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 19B 22B 14P, calories 865 **

B: Strawberry Peanut Butter Swirl Shells (Recipe x 2) (7B 7G 7P)
L: BBQ Chicken Quesadilla (Recipe x 4) (5B 7G 6P)

Total: WW points 12B 14G 13P, calories 585 **

SUNDAY (2/14)
B: Breakfast BLT (recipe x 4) (6B 8G 6P)
L: Greek chickpea salad (6B 6G 6P)
D: Perfect filet mignon for two # (5B 5G 5P) with thin garlic mashed potatoes (5B 5G 1P) and plain garlic
Broccolini (1B 1G 1P)

Total: WW points 23B 25G 19P, calories 1,034 **

* Green salad contains 7 ½ cups of romaine lettuce, 3 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas
and 5 tablespoons of light vinaigrette. Set one serving aside for Tuesday lunch.

** 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.
# Recipe x 2 for a family of 4.

* Google Doc

Print shopping list

grocery list

To produce

1 medium apple (any variety) 1 medium orange3 medium lemons2 small bananas1 medium green pepper3 medium red pepper2 small (5 ounce) Hass avocados1 small pomegranate (or small container of pomegranate seeds) 2 pounds (4 medium) Yukon gold potatoes1 ½ pounds (3 large) Russet or New Potatoes2 medium Italian Eggplant1 ½ pound (2 medium) Delicata Pumpkin6 Persian (baby) cucumbers1 large English cucumber1 (2 inch) piece of fresh ginger2 medium heads of garlic2 medium grapes broccolini1 small bag of shredded carrots (or 2 medium) whole) 1 medium PLUS 1 large head of romaine lettuce (sub for Iceberg in BLT) 1 large bundle of spring onions1 small container / bunch of fresh chives1 small container / bunch of fresh rosemary1 small container / bunch of fresh oregano (can add a pinch of dried oregano to Greek salad if desired) 1 small container / bunch of fresh basil (can be another fresh Use cabbage to garnish on delicata squash) 1 large bunch of fresh coriander1 dry pint PLUS 1 (1 pound) container of grape or cherry tomatoes2 la rge beef steak (or ripe) tomatoes1 medium red onion2 medium yellow onions

Meat, poultry and fish

1 pound (2) boneless skinless chicken breast ¾ pound boneless skinless chicken breast1 (3 pounds) whole chicken1 pound Italian chicken sausage1 ounce sliced ​​genoa salami1 pound peeled and deveined shrimp2 (6 ounce) filet mignon steaks (buy 2 more if Feeding 4) 1 packet of bacon in the middle

Grains *

1 pack of whole grain and / or low carb tortillas (such as La Tortilla Factory or Ole Extreme) 1 (10 ounce) multigrain baguette 1 loaf of thinly sliced ​​whole wheat bread 1 small pack of dry brown rice (or 3 cups pre-cooked)

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or a misto oil Mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) Regular or light mayonnaisePeppersLight vinaigrette (or make your own with ingredients in the list) CuminOreganoRosemary wineGarlic deRed if desired Underlay dry or extra fresh rosemary in whole chicken) Rice vinegarHoneyReduced sodium soy sauce * SrirachaSesame oilGingerCinnamonMaple syrupOnion powderBBQ sauceCrushed paprika flakes (optional, for broccolini)

Dairy & Miscellaneous Chilled Items

1 dozen large eggs1 (16 ounce) tub of low-fat cottage cheese (I like good culture) 1 (8 ounce) bag of shredded partially-skimmed mozzarella cheese1 (8-ounce) bag of shredded low-fat cheddar or mixed Mexican cheese1 (15) ounce) tub of partial skimmed milk Cheese1 small wedge of fresh pecorino romano cheese6 ounces burrata cheese1 small tub of light sour cream1 small tub of whipped butter1 pint of unsweetened almond milk1 (8 ounce) container of skimmed milk1 (4 ounce) piece of fresh feta cheese

Potted and shaken

1 jar of marinara sauce (or do-it-yourself ingredients) 1 (8 oz) can of tomato sauce1 (14.5 oz) can dainty tomato cubes2 (15 oz) cans of chickpeas1 (15 oz) can of black beans1 (32 oz) carton of reduced sodium chicken broth1 small can / Glass of Chipotle Chillies in Adobo1 small glass of roasted red peppers1 small glass of Kalamata or Gaeta olives1 small glass of peanut butter (or almond butter)


1 (8 ounce) pack of chopped spinach1 (10 ounce) pack of frozen corn1 (10 ounce) pack of strawberries

Other dry goods

1 small pack of peeled and roasted pistachios Optional toppings for smoothie bowls: almond flakes, chia seeds or flax seeds

* You can buy gluten-free if you wish

Print shopping list

Posted February 5, 2021 by Gina

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