7-Day Weight-Loss Meal Plan (February 10-February 16)

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 Weight-Loss Meal Plan

7-Day Weight-Loss Meal Plan

Valentine’s Day is this week, and while I have some recipes included in this weeks plan, if you need to plan for a party at school, don’t forget to check out my recipes for Red Velvet Cupcakes, Chocolate Covered Strawberries, and all my other Valentine’s Day Recipes. I hope every enjoys their day!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

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 (2/10)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Vegetarian Enchiladas with Butternut Squash and Black Beans (3B 3G 3P) with 1 tablespoon light sour cream
(1B 1G 1P) and Chipotle’s Cilantro Lime Rice* (6B 6G 6P)

Totals: Freestyle™ SP 18B 22G 18P, Calories 868**

TUESDAY (2/11)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chicken Waldorf Salad (3B 4G 3P) in 2 slices thin whole grain bread (4B 4G 4P)
D: LEFTOVER Vegetarian Enchiladas with Butternut Squash and Black Beans (3B 3G 3P) with 1 tablespoon light
sour cream (1B 1G 1P) and Chipotle’s Cilantro Lime Rice (6B 6G 6P)

Totals: Freestyle™ SP 22B 26G 22P, Calories 1,001**

WEDNESDAY (2/12)
B:  Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Lasagna Soup (7B 9G 5P) with a green salad # (1B 1G 1P)

Totals: Freestyle™ SP 15B 20G 13P, Calories 801**

THURSDAY (2/13)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: LEFTOVER Lasagna Soup (7B 9G 5P)
D: Waffle Crusted Chicken with Spicy Maple Sauce (3B 5G 3P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: Freestyle™ SP 16B 22G 14P, Calories 871**

FRIDAY (2/14)
B: Heart-Shaped Chocolate Chip Banana Pancakes (6B 6G 6P) with ½ cup raspberries (0B 0G 0P)
L: LEFTOVER Lasagna Soup (7B 9G 5P)
D: Perfect Filet Mignon for Two (5B 5G 5P) (Recipe x 2) Skinny Garlic Mashed Potatoes (5B 5G 1P) and Easy Garlic
Broccolini (1B 1G 1P)

Totals: Freestyle™ SP 24B 26G 18P, Calories 958**

SATURDAY (2/15)
B: Eggs and Tomato Breakfast Melts (3B 3G 3P) with 1 cup grapes (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P)
D: DINNER OUT!

Totals: Freestyle™ SP 4B 8G 4P, Calories 446**

SUNDAY (2/16)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P) (recipe x 2)
L: The Skinny Tuna Melt (4B 5G 4P ) (recipe x 2) with an apple (0B 0G 0P)
D: Cheesy Turkey Meatball Skillet (8B 9G 8P) with Roasted Asparagus (0B 0G 0P) and 2 ounces multigrain baguette
(3B 3G 3P)

Totals: Freestyle™ SP 21B 26G 21P, Calories 1,120**

*Double rice for leftovers on Tuesday
**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.
# Green salad includes 6 cups romaine, 2 scallions and ½ cup each tomatoes and carrots plus ¼ cup light vinaigrette.

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.

**Google doc

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24 comments

  1. hi, i can only buy one book right now, we dont eat pork or shell fish which book would be the best to buy right now, thank you.

  2. Hello there,

    I have made many of your receipes over the years and even have the books. However, to make it easy on myself. I am going to start using your menues to help me with my everyday meal plans. Not to mention, buying all kinds of stuff and wasting half. However, I was wondering wwhat one spends on your weekly meals? And no I will not be changing a thing on your menu that it is nice to change up foods and explore a bit.

  3. What does B G P mean?

  4. These meal plans are perfect!! Thank you! Please keep on sharing! 

  5. I see Blue, Green and Purple Points what about Free Style Points.

  6. LOVE your meal plans! I recently started following and have used several plans you’ve posted. Thank you SO much for aiming me in the right direction with my health!

  7. Thank you for these meal plans! Please keep them coming!

  8. Love these diet meal plans!!  Please keep them coming!!!

  9. Thank you SO MUCH for all your hard work with these. My husband and I love them, and they make our hectic lives a bit less hectic. Is there a google doc for this week?

  10. Love these plans weekly! Thank you for all the hard work. Makes my life so much easier.

  11. My husband and I look forward to your weekly meal plans!  Please keep them coming!

  12. Thank you for making these every week! My life is so much easier and yummier too! Thank you!

  13. Please keep sharing these plans I love them & use them all the time!!!

  14. Excited to start meal plan tomorrow. Expecting great changes in my body, spirit and emotions with these exciting eating and exercising changes.

  15. I’ve bought two of your cookbooks and love your recipes. I originally heard about you because of weight watchers, and I love how you have the points already calculated for us. Meal plans are an extra bonus. Starting them this week! Thank you! 

  16. Thank you so much for taking the time to make these meal plans. I absolutely love them!!

  17. Ty so much for making and prepping these great recipes, I love them use them as a guide , and make most of them. Making the turkey stuffed avacados they look amazing. 

  18. I just started the purple WW plan and this meal plan looks delicious and totally manageable. Thank you for staying so creative and also keeping up with the ever changing WW plans! You rock!! 👏👏

  19. I love your meal plans but I’m so disappointed now.  I’m on the purple plan and everyday of your meal plans are way high in points for me.  Each day totals between 18-22 points…sometimes more.  I only get 16 points a day with purple.  I still love your recipes.  I just can’t use your meal plans anymore.  😢

  20. I love your meal plans and recipes! You make it so easy. I just started WW again and using your plans makes it doable and not overwhelming! Thank you for sharing these plans and yummy recipes!

  21. Thank you for these amazing meal plans!! I’m to the point where I exclusively cook from Skinnytaste!! The plans and meal planner book have really helped me take the stress out of preparing meals for a family of 5. Please keep sharing!