Skinnytaste > Recipes > 7 Day Healthy Meal Plan (Feb 8-14)

7 Day Healthy Meal Plan (Feb 8-14)

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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

7-Day Healthy Meal Plan

Don’t  forget to show that someone special some extra love this week! Valentine’s Day is next Sunday! While I have a fancy dinner on the meal plan- make sure you add dessert! Chocolate covered strawberries or some Homemade Skinny Chocolate Cake would be a great end to a great meal!

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 (2/8)
B: Savory 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 Skinny Eggplant Rollatini with Spinach (5B 8G 5P) with 2 ounces multigrain baguette (3B 3G 3P) and a
green salad* (1B 1G 1P)

Totals: WW Points 17B 23G 17P, Calories 1,041**

B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (4B 4G 4P) and an orange (0B 0G 0P)
L: LEFTOVER Best Skinny Eggplant Rollatini with Spinach (5B 8G 5P) with 2 ounces multigrain baguette (3B 3G 3P) and a green salad* (1B 1G 1P)
D: Chicken Enchilada Soup (3B 7G 3P)

Totals: WW Points 19B 29G 19P, Calories 1,161**

B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)

Totals: 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 Roasted Delicata Squash with Burrata,
Pomegranate and Pistachios (5B 5G 5P)

Totals: 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 Lettuce Wrap (Bowl) (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 19B 22B 14P, Calories 865**

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

Totals: 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 Skinny Garlic Mashed Potatoes (5B 5G 1P) and Easy Garlic
Broccolini (1B 1G 1P)

Totals: WW Points 23B 25G 19P, Calories 1,034**

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

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

*Google doc

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22 comments on “7 Day Healthy Meal Plan (Feb 8-14)”

  1. Yes, please keep doing these meal plans. I have been desperately looking for meal plans that aren’t the same everyday and that include grocery lists.

    If you have time it would be so helpful to know what meal prep can be done ahead of time. I don’t cook often anymore but I do like to cook. So hoping these meal plans will inspire me and get me back in the habit. And knowing I have ready done the prep will get me to do it, I hope
    Thank you Gina

  2. This is something I have been looking for! I have such a hard time trying to figure out what to cook and what to eat. I’m looking to lose weight but find it so hard when it comes to eating! Thank you! I’m looking forward to trying this!

  3. Thank you, and please continue with the meal plans. It has made things simple. I just started weight watchers and your blog has been a blessing. Not only are the meals weight watcher friendly but the whole family has enjoyed the recipes.

  4. Avatar photo
    jennifer mccormac

    Please continue sharing! I am actually creating a spreadsheet to put all breakfast lunch and dinner plans on the same sheet so I can mix and match:)
    We use your recipes even when we are not cutting calories.
    Thank you!!!!!

  5. I am using the meal plan from this website for the first time. Our family loved all the recipes this week. Thank you, Gina! You are a great woman to do this every week. We look forward for the next week’s plan. We don’t have any leftovers, as we adjust the amounts.

  6. Thank you so much for the weekly meal plans! They are so helpful to me when I go shopping and I love trying all the things I haven’t before.

  7. I love using Skinnytaste recipes and own four of the cookbooks. I also love getting these menus but where can you get delcata squash in February? Its not very practical for those of us who live in places that are in winter mode at the moment!

  8. Your whole website is great!! Your meal plans are inspiring and I like your search engine using keywords to find ingredient specific recipes. We have yet tried a recipe we didn’t like! I’m on the WW plan and I also love all the extra work and effort you put in your recipes by including the WW points and how they work for different diet styles. Thank you!!

  9. I love the plan but chicken enchilada soup again!? I still have leftovers from last week! Thank you! 

    1. Dear Gina – thank you for all of your hard work. Please disregard the unappreciative, entitled people that don’t understand all the effort you put in to each weekly meal plan you create. Sincerely, L

  10. I’ve shared this before with you but just want to give you a “high five” for offering wonderful and practical weekly meal plans, complete with a printable menu and shopping list. I am especially appreciative of your sharing on this site given the more frequently asked question,”What should we have for dinner?” ❤️💕

  11. My daughter is getting married so I wanted to slim down a bit before. My husband and I have been doing this since Jan 1. We are losing weight, feel better, and enjoy cooking together again! Since there’s only 2 of us, we reduce the evening meal servings and increase the breakfast and lunch. Although we can adjust the recipe when at the print screen for more or fewer servings, which helps a lot as it changes the ingredient amounts, we noticed that when an ingredient is divided within the recipe, the directions do not change based on our adjustment, so you have to watch out for that. Gina’s plan makes grocery shopping easy which I love. Now that we are adjusting the #servings, we sometimes end up with 1/2 a can of this or that. But if we don’t adjust, we end up eating the same thing for many meals as leftovers even into the next week. It’s a win-win either way you want to handle it and very appreciated!