7 Day Healthy Meal Plan (Feb 1-7)

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

7 Day Healthy Meal Plan (Feb 1-7)

7-Day Healthy Meal Plan

Super bowl Sunday is this week! Did your team make it? (I’ll  be honest, I am not really a football fan, but I love a good tailgate party!) What is your favorite game day recipe? While I have some listed in the meal plan, I also love the Baked Mexican Layer Dip, Buffalo Chicken Dip and who doesn’t love Taco Dip!

Why Should Everyone 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 helps you stick to your goals!

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. You should aim for around 1500 calories* per day.

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!


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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (2/1)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts* (6B 6G 4P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P) with 2 cups chopped romaine (0B 0G 0P), 1 tablespoon light Caesar dressing (1B 1G 1P) and ½ ounce parmesan cheese (2B 2G 2P)

Totals: WW Points 20B 28G 11P, Calories 1,086**

B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon light sour cream (1B 1G 1P)
Totals: WW Points 10B 22G 8P, Calories 872**

B:  Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon light sour cream (1B 1G 1P)
D: Korean Beef Rice Bowls (10B 10G 5P)

Totals: WW Points 20B 24G 13P, Calories 968**

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon light sour cream (1B 1G 1P)
D: Inside Out Turkey Cheeseburgers (8B 8G 8P) with Skinny Garlic Parmesan Fries (recipe x 4) (6B 6G 2P)

Totals: 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 Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Shrimp and Andouille Sheet Pan Dinner (6B 7G 6P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 20B 26G 15P, Calories 1,095**

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)

Totals: 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: Easy No-Cook Salsa (0B 0G 0P), Hot Spinach Dip (3B 3G 3P), 10 baked tortilla chips (3B 3G 3P) and ½ of a Pizza Sausage Roll (4B 4G 4P)
D: Buffalo Chicken Meatballs (1B 1G 1P) and BBQ Chicken Chili (3B 6G 2P)
Totals: WW Points 20B 27G 19P, Calories 1,011**

*Make oatmeal Sunday night, if desired and freeze any leftover oatmeal you/your family won’t eat.
**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.

7 Day Healthy Meal Plan (Feb 1-7)

7 Day Healthy Meal Plan (Feb 1-7)

*Google doc

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  1. This would be a great meal plan for people who wants to lose weight in a healthy way. This will definitely put more color into dieting, thank you for sharing!!

  2. Thank you so much for these meals! My teenage daughter loves them. Best of all she is eating healthy! I love the variety too!

  3. This is going to be my first week. My shopping is done and I’m excited! Thank you for making my life so much easier with a toddler and a baby. ❤️

  4. I often use your recipes but this is the first week I simply printed your list, sent my husband to the store 😉 and just plowed ahead making and eating according the plan all week. Food is sooo good and I feel so much more in control of my busy life all around this week 🙂 My picky kids are trying new things for dinner…….thank you!!!! Getting ready for my 2nd week!

  5. These are awesome! Thanks 🙂

  6. Yes, I love your meal plans and use them every week!!!! 🙂

  7. This site is literally the BEST weight loss community enywhere,I read it everyday,and I’m also so grateful I found https://bit.ly/3a0aAkB, it helped me not only lose weight but keep it off, hope it helps some others!

  8. I think you need to update your meal planner copy—if someone is getting organized for 2020, I feel bad for them! 😯

  9. Every week I get the meal plan email  and say oh this great, maybe next week I will try to follow. This week is my 1st week actually following it! Thank you Gina for posting these &  making it so easy!

  10. I just found these meal plans at the beginning of January. I have loved knowing what’s for dinner and even better, knowing it’s going to be good.  And still healthy! I don’t know how you’ve managed to keep the flavor and lose the calories/fat but you’re a master! Thank you for these.  I recently shared them with my sisters and one figured out how to automatically add the ingredients to her instacart.  Mind blown! Amazing service you are putting out to the world.

  11. Thank you so much for posting these! We have been stuck in a rut making the same meals over & over. Your recipes are DELICIOUS & healthy. My kids have told me my dinner game has been on point lately lol.

  12. Your meal plan definitely helps over here. I do have to substitute the occasional meal out for another as I have two picky eaters (husband and teen son). But I have found that if I say it’s on the menu plan you made, they’re more willing to try it than if I just randomly pick a recipe. We don’t always make it through the meal plan every week, but it helps a lot to have the suggestions. And no one can say that they don’t know what to eat for the next meal, or that they don’t know where to look for the recipe for it.

    I also have to create a new lunch plan fairly frequently. With two teenagers in the house, we don’t have leftovers 85% of the time. And if we do have leftovers then they’re consumed the next morning as a “pre-breakfast snack”. If it’s something my husband or I really really love, I’ll separate out our lunch portions the next day before we serve dinner that evening.

  13. Yes! Please keep them up!

  14. I have an issue eating spicy things–honestly it bothers my gums and can cause problems. Any suggestions for substituting spicy flavoring with something else?

  15. Wow! This is cool.

  16. Excited about this week’s plan!! We’re really enjoying following the plans and dropping this weight.   Thanks for including Super Bowl foods!!

  17. Vegetarian menu would be nice!

  18. I LOVE your meal plans! Thank you!