7-Day Weight-Loss Meal Plan (February 17-23)
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.
Feb 7-Day Weight-Loss Meal Plan
So how has the weather been by you lately? Lots of rain for so many people, I am already looking forward to spring! Depending on where you are, you may have winter recess coming up so make sure you check out my kid friendly recipes! Encourage them to pick out recipes and help you cook! Or for older kids, let them cook it all! This is a great way to fit in some additional family time AND it can help encourage picky eaters to be a little more adventurous! Let me know what their favorites are!
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 (2/17)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Italian Chopped Salad (8B 8G 8P)
D: Greek Mac and Cheese (10B 10G 7P)
Totals: Freestyle™ SP 23B 23G 18P, Calories 848*
TUESDAY (2/18)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Greek Mac and Cheese (10B 10G 7P)
D: Crockpot Chicken Taco Chili (0B 5G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado
(1B 1G 1P)
Totals: Freestyle™ SP 18B 23G 13P, Calories 899*
WEDNESDAY (2/19)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
L: LEFTOVER Italian Chopped Salad (8B 8G 8P)
D: Chicken Taco Chili Stuffed Peppers (3B 4G 3P) with 1 tablespoon light sour cream (1B 1G 1P) and Quick Mexican
Brown Rice (5B 5G 1P)
Totals: Freestyle™ SP 20B 23G 16P, Calories 846*
THURSDAY (2/20)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P)
D: Sicilian Rice Ball Casserole (9B 10G 9P)
Totals: Freestyle™ SP 12B 23G 12P, Calories 851*
FRIDAY (2/21)
B: Greek Yogurt with Berries Nuts and Honey (5B 8G 5P)
L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4B 6G 4P)
Totals: Freestyle™ SP 9B 22G 9P, Calories 855*
SATURDAY (2/22)
B: Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and an orange (0B 0G 0P)
L: LEFTOVER Sicilian Rice Ball Casserole (9B 10G 9P)
D: DINNER OUT!
Totals: Freestyle™ SP 13B 15G 14P, Calories 565**
SUNDAY (2/23)
B: LEFTOVER Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and 1 cup blueberries (0B 0G 0P)
L: Chicken Noodle Soup (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Quinoa Fiesta Enchilada Bake (7B 8G 3P)
Totals: Freestyle™ SP 18B 20G 15P, Calories 899*
*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.
Shopping List
Produce
- 1 small container Pico de Gallo (or ingredients to make your own)
- 8 medium bananas
- 4 medium oranges
- 1 medium lime
- 1 small jalapeño
- 1 large head garlic
- 1 small English cucumber
- 2 medium bell peppers (any color)
- ¾ pound asparagus
- 1 medium head cauliflower (or 4 cups “riced”)
- 2 large (6-ounce) Hass avocados
- 1 (1-pound) plus 1 (6-ounce) container blueberries
- 1 (6-ounce) container berries (your choice)
- 1 large head Romaine lettuce
- 1 (5-ounce) bag baby spinach
- 1 small bunch fresh Italian parsley
- 1 small bunch/clamshell fresh basil
- 1 large bunch fresh cilantro
- 1 small bunch scallions
- 1 small bunch celery
- 3 large carrots
- 1 (1-pound) package cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 medium red onion
- 1 small, 1 medium and 1 large yellow onions
Meat, Poultry and Fish
- 1 ounce sliced genoa salami
- 10 ounces 93% lean ground turkey
- 1 pound (4) wild salmon fillets
- 1 pound (4) boneless, skinless chicken thighs
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 (2.5-ounce) sweet Italian sausage link
Grains*
- 1 small container quick oats (I prefer organic)
- 1 package whole wheat elbow pasta (I love Delallo)
- 1 small package egg noodles
- 1 small package unbleached all-purpose flour
- 1 package dry long grain rice
- 1 package dry brown rice (or 4 cups pre-cooked)
- 1 small package seasoned breadcrumbs
- 1 package gluten free flour (I use Bob’s Red Mill Gluten Free. Can sub all-purpose, if desired)
- 1 (8-ounce) multigrain baguette
- 1 package dry quinoa
Condiments and Spices
- Extra virgin olive oil
- Canola or vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- Cinnamon
- Red wine vinegar
- Oregano
- Marjoram (or thyme)
- Cumin
- Chili powder
- Reduced sodium taco seasoning (or ingredients to make your own)
- Smoked paprika
- Cayenne pepper
- Honey
- Reduced sodium soy sauce*
- Mirin
- Sesame seeds (optional garnish, for Honey-Teriyaki Salmon)
- Bay leaves
- Vanilla extract
Dairy & Misc. Refrigerated Items
- 1 (8-ounce) bag shredded Mexican cheese blend (I like Sargento)
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 dozen large eggs
- 1 small box butter
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 medium wedge fresh Pecorino Romano or Parmesan cheese
- 1 small container light sour cream
- 1 pint low fat milk
- 1 (6-ounce) tub crumbled feta cheese
- 1 small container unsweetened almond milk
Frozen
- 1 (1-pound) package corn kernels
- 1 (10-ounce) package peas
Canned and Jarred
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 2 (10-ounce) cans diced tomatoes with green chilies
- 2 (4-ounce) can chopped green chilies
- 1 small jar roasted red peppers in water
- 1 small jar pitted Kalamata olives
- 1 small jar capers
- 1 (6-ounce) can wild albacore tuna in water
- 2 (8-ounce) cans tomato sauce
- 1 small can or jar chipotle peppers in adobo sauce
- 1 (4-ounce) can or (5.3-ounce) tube tomato paste
- 1 small jar unsweetened apple sauce
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton reduced sodium chicken or vegetable broth
- 2 (28-ounce) cans crushed tomatoes (I like Tuttoroso)
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- Baking soda
- 1 small package light brown sugar
- 1 (4-ounce) package chopped walnuts
*You can buy gluten free, if desired
Vegetarian Meals
Gluten Free
Under 30 Minutes
Freezer Meals
Paleo
Slow Cooker Recipes
Low Carb
Kid Friendly
Dairy Free
Pressure Cooker Recipes
Whole 30 Recipes
Keto Recipes
Air Fryer Recipes
Meal Prep Recipes
My stepdaughter introduced me to your cooking with your version of bang bang shrimp, Yum!!! Have since purchased your cookbooks and look forward to trying your suggested meal plans. Purchased the meal planning book, later, but never really knew how to use it. Hope to fill it with your guidance, of course. Thank you and keep those lighter version recipes coming!
I love your recipes and your meal plans. They have really helped me stay organized and eat in. Thank you!
I am beyond excited to use these. I think it will make my life so much easier, I hate meal planning and you have taken all of the work out if it. Thank you!!
Love these meal planners. It’s a total game changer.
So happy to have found this!!! I can’t wait to shop and make on Friday.
First of all I want to tell you I use your menu guide and recipes every week. I use your recipes while on the Noom program as many other people in our program do. Would it be possible to incorporate the Noom program with skinny taste. Just wondering. It would be so helpful calculating out meals. Thank you
Thank you so much for this! It’s hard to find a good WW meal plan with easy, quick recipes! I’m excited to make these this week!
Hi Gina! Just wanted to take a minute to say THANK YOU for going back through your archives and adapting all of your recipes to include green and purple points! Your recipes have been a game changer for me through my WW journey, and truly make planning and cooking so much easier. Just wanted to let you know how much you are appreciated!
Thanks so much Caryn!
This is exactly what I have been looking for! I have already made some of your recipes and my family loves them, as do I! Thank you, thank you, thank you! Finding your cookbook and blog has been a lifesaver.
Recipes sound wonderful
I made your Chicken Taco Crockpot Chili yesterday and it was absolutely delicious! I served it with Bob’s Red Mill corn bread (subbing the oil for unsweetened applesauce). I especially love how easy it was to prepare and minimal cleanup!
Hi Gina! I wanted to say thank you for all the effort you put into these meal plans! I started WW just over a month ago and have been getting almost all my recipes from skinnytaste, so when I came across this meal plan, I was so excited! I got all my ingredients today and prepped the chicken Waldorf salad. It feels so good and is such a relief to have everything prepped and ready and know that I’ve made healthy choices for myself ahead of time and won’t be faced with those in-a-pinch meal choices. You have already helped me so much (down 9 pounds so far!!) and I’m so thankful!
Great job!!
Looking so forward to trying your meal plan this week. Been on WW program for 6 months and running out new ideas . Just got home from the grocery store after printing off your grocery list. LOVED IT. I feel at peace know my week is planned and I’m ready to go. I’ll let you know how it goes.
I continue to be impressed and pleased with your meal plans! I look forward to the new plans every week. My family is thrilled too! My husband loves the variety of food, and the reliability of consistently EXCELLENT meals! You even have my kids requesting your vegetable recipes as well as eating lean meats! The days of battles with my kids at dinner time to finish their food are gone. What a blessing and relief to us!
Three months of doing your meal plan, and I am down 15 lbs. My goal of losing my pregnancy weight is surpassed, and I have a new goal of getting back down to the weight I was on my wedding day! 6 more lbs to go!
Thank you for always coming up with amazing recipes, and for diligently posting these meal plans for us! We appreciate it more than I could possibly express in these comments
Congrats, that is awesome! 🙂
Love these meal plans! Thank you for doing them!
THANK YOU for these meal plans! I definitely use them and they are an absolute lifesaver!
What if someone does not like overnights oats, what can I replace them with.
I’m not a big fan of oats either. I just switch that meal with something else. This week I’m switching it with Cinnamon Apple Yogurt Bowls. 😉
I love your meal plans. Could you please include what book the recipes are in. I spent money to buy the books because they are easier to use than online when I am making several recipes at a time. I know they are indexed but it is really putzy to do. Including this one thing would really help! Thanks
The majority of the recipes in the meal plans are not in the cookbooks, just on the site. 🙂
Hi Gina. 4 years ago I joined .ww after 30 yrs. of poor eating and huge weight gains. I found, with no good habits when it came to preparing meals, the ww plan confused me. I didn’t know what to eat, and fought with it for a year. Then I found YOU. I hadn’t been so excited in a long time. I ran off your full week, and started making your meals. Thank you, thank you for your contribution to weight loss. I’ve been struggling with depression, but I keep returning to your meals to help me feel better, and slowly the pounds are going. You asked if you should continue doing this? As long as you have an interest in doing it, please continue. I feel you’ve given me hope in getting back into life by giving me really good meals to perk me up. You’re doing a great service to many who feel hopeless. Bless you, girl. Keep up the good work.
Hi! Thanks for these ! I printed the shipping list but I can’t figure out how to print the meal plan schedule for the 7 days.
Thanks !