7 Day Healthy Meal Plan (Feb 15-21)

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 15-21)

7-Day Healthy Meal Plan

Chilly weather always makes me crave a warm cup of soup! And it sure has been chilly and snowy here lately! Some of my family’s favorites are the Beef, Tomato and Acini di Pepe SoupLoaded Baked Potato and one of my oldest daughters favorites- Colombian Chicken Sancocho. Pair your soup with a salad or even some Easy Garlic Knots for some extra comfort!

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!

THE DETAILS:

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 (2/15)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with ½ a 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 a whole wheat pita (2B 2G 2P), ¼ cup hummus (4B 4G 4P) with ½ a Persian cucumber (0B 0G 0P), 6 halved cherry tomatoes (0B 0G 0P)

Totals: WW Points 16B 23G 16P, Calories 1,042**

TUESDAY (2/16)
B: Loaded Baked Omelet 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 and Sausage Creole (5B 5G 5P) over 1 cup cooked riced cauliflower (0B 0G 0P)

Totals: WW Points 14B 17G 14P, Calories 1,083**

WEDNESDAY (2/17)
B: Loaded Baked Omelet Muffins (2B 4G 2P) with ½ a grapefruit (0B 0G 0P)
L: Chicken Waldorf Salad (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 shredded pepper jack cheese (2B 2G 2P), and ¼ cup shredded romaine (0B 0G 0P)

Totals: WW Points 15B 18G 15P, Calories 918**

THURSDAY (2/18)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: LEFTOVER Instant Pot Braised Spiced Beef (5B 5G 5P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 20B 21G 13P, Calories 979**

FRIDAY (2/19)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Totals: WW Points 15B 19G 10P, Calories 867**

SATURDAY (2/20)
B: Baked Sweet Potato Egg Cups (2B 4G 1P) with 1 ounce avocado (1B 1G 1P) and 1 cup mixed greens (0B 0G 0P)
L: Chicken Parmesan Rolls # (5B 8G 5P)
D: ORDER IN!

Totals: WW Points 8B 13G 7P, Calories 449**

SUNDAY (2/21)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 2 ounces lox (0B 1G 0P), sliced tomato and red onion (0B 0G 0P) and an orange (0B 0G 0P)
L: BLT Salad with Avocado (5B 5G 5P)
D: Lasagna Soup (7B 9G 5P)

Totals: WW Points 18B 22G 16P, Calories 861**
*Freeze any leftover you/your family won’t eat. Prep muffins Sunday night, if desired.

**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.
# Double dough for breakfast Sunday.

*Google doc

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10 comments

  1. I really really love these meal plans thank you so much for posting them. I’ve tried many meal plans before (and made my own) but as a working professional I would always find it hard to be doing so much cooking and also struggled with using everything if I needed to shuffle things around to fit my schedule or just having random ingredients left over that I’ll never use again. These meal plans solve those problems. The recipes are low effort, we end up eating everything, and the ingredients are used across multiple recipes so I don’t have a random half eaten bag of celery that just tots in my fridge. Plus the flexibility really allows me to change things around to fit the needs of my family. This means less time stressing about what we’re going to eat/making lists/cooking and more time for other things. So. So helpful. Please keep posting!

  2. I really appreciate your meal plans!  I have a family history of high cholesterol and your meals help me prioritize the extra fiber I need in my diet.

  3. Thank you for this meal plan. I made the turkey “club” using turkey bacon and subbed out the mayo with a guacamole  dab. It was so delish! And it totally fit with my meal plan. What a great surprise! 

  4. I have been loving your weekly meal plans. Thank you so much for doing them! They make my life so much easier and the variety has been great.

  5. Please keep sharing the meal plans! They make my life and staying on track so much easier. Everything is always delicious.

  6. This weeks plan is awesome for my busy week ahead at work. This plan is perfect for a busy family. Thank you so much.

  7. Thanks Gina! Your meal plans lately have been so useable for someone who cooks for a young family. Just delicious, accessible, meals that we actually want to eat.  Thank you!

  8. I’m hoping you can enlighten me on how to make thin potato pancakes. I have not been able to find a suitable recipe for thin potato pancakes. Only the original pancake house sells them (they’re so good I can’t get enough of them).  The internet is full of recipes that resemble latkes, not what I’m looking for. Their texture is close to a mashed potato flattened but with bits of potato mixed in. Sorry, if this makes not sense but you’re my last resort. Thanks

  9. Thank you thank you for your weekly meal plans! They take me out of my rut and try new things. I LOVE them and they amazing.