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
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!
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**
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)
D: ORDER IN!
Totals: WW Points 12B 14G 13P, Calories 585**
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.
- 1 medium apple (any variety)
- 1 medium orange
- 3 medium lemons
- 2 small bananas
- 1 medium green bell pepper
- 3 medium red bell peppers
- 2 small (5-ounce) Hass avocados
- 1 small pomegranate (or small container of pomegranate seeds)
- 2 pounds (4 medium) Yukon Gold potatoes
- 1 ½ pounds (3 large) Russet or New potatoes
- 2 medium Italian eggplants
- 1 ½ pounds (2 medium) Delicata squash
- 6 Persian (baby) cucumbers
- 1 large English cucumber
- 1 (2-inch) piece fresh ginger
- 2 medium heads garlic
- 2 medium bunches broccolini
- 1 small bag shredded carrots (or 2 medium whole)
- 1 medium PLUS 1 large head Romaine lettuce (sub for Iceberg in BLT)
- 1 large bunch scallions
- 1 small container/bunch fresh chives
- 1 small container/bunch fresh rosemary
- 1 small container/bunch fresh oregano (can sub a pinch of dried oregano in Greek Salad, if desired)
- 1 small container/bunch fresh basil (can sub another fresh herb for garnish on Delicata Squash, if desired)
- 1 large bunch fresh cilantro
- 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
- 2 large beef steak (or vine-ripened) tomatoes
- 1 medium red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 pound (2) boneless, skinless chicken breasts
- ¾ pound boneless, skinless chicken breast cutlets
- 1 (3-pound) whole chicken
- 1 pound Italian chicken sausage
- 1 ounce sliced genoa salami
- 1 pound peeled and deveined shrimp
- 2 (6-ounce) filet mignon steaks (buy 2 more if feeding 4)
- 1 package center-cut bacon
- 1 package whole wheat and/or low carb tortillas (Such as La Tortilla Factory or Ole Extreme)
- 1 (10-ounce) multigrain baguette
- 1 loaf thin-sliced whole grain bread
- 1 small package dry brown rice (or 3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Regular or light mayonnaise
- Light vinaigrette (or make your own with ingredients in list)
- Garlic powder
- Red wine vinegar
- Herbes de Provence (can sub 1 Tbsp dry or extra fresh rosemary in Whole Chicken, if desired)
- Rice vinegar
- Reduced sodium soy sauce*
- Sesame oil
- Maple syrup
- Onion powder
- BBQ sauce
- Crushed red pepper flakes (optional, for Broccolini)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded reduced fat cheddar or Mexican blend cheese
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 small wedge fresh Pecorino Romano cheese
- 6 ounces burrata cheese
- 1 small tub light sour cream
- 1 small tub whipped butter
- 1 pint unsweetened almond milk
- 1 (8-ounce) container skim milk
- 1 (4-ounce) chunk fresh feta cheese
Canned and Jarred
- 1 jar marinara sauce (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 1 (14.5-ounce) can petite diced tomatoes
- 2 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 small can/jar chipotle chilies in adobo
- 1 small jar roasted red peppers
- 1 small jar Kalamata or Gaeta olives
- 1 small jar peanut (or almond) butter
- 1 (8-ounce) package chopped spinach
- 1 (10-ounce) package frozen corn
- 1 (10-ounce) package strawberries
Misc. Dry Goods
- 1 small package shelled and roasted pistachios
- Optional toppings for Smoothie Bowls: slivered almonds, chia seeds or flax seeds
*You can buy gluten free, if desired
22 comments on “7 Day Healthy Meal Plan (Feb 8-14)”
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
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!
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.
I’m sure this is a lot of work for you but I’m so thankful you do it!!!
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.
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.
Thank you so much for the weekly meal plans!
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.
What do the letters and numbers following the name of a recipe denote, please?
Its WW points
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!
LOL we used butternut. Definitely
a do over!!!!
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!!
I love the plan but chicken enchilada soup again!? I still have leftovers from last week! Thank you!
Yes i love the meal plans,but not a big fan of chicken enchillada soup
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
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?” ❤️💕
I love these plans. I use them every week to meal plan. Thank you for posting them.
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!
Thank you for these! I look forward to them every week!
THANK YOU for these amazing meal plans.