7-Day Weight-Loss Meal Plan (February 24-March 1)

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.

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

This week I added some Asian inspired favorites to the meal plan including a new Tofu recipe! I love tofu, but if you’re not a fan you can sub it out with chicken.

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 (2/24)

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)

L: Greek Chickpea Salad (6B 6G 6P)

D: Cream of Asparagus Soup (1B 1G 1P) with 2 ounces multigrain baguette (3B 3G 3P) and a green salad* with light vinaigrette (2B 3G 2P)

     Totals: Freestyle™ SP 17B 21G 17G, Calories 867**

TUESDAY (2/25)

B: Avocado Toast with Sunny Side Egg (4B 6G 4P)

L: Greek Chickpea Salad (6B 6G 6P)

D: Crock Pot Picadillo (3B 3G 3P) tacos with 2 corn tortillas (3B 3G 3P), 2 tablespoons cheese (2B 2G 2P), ¼ cup shredded lettuce (0B 0G 0P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: Freestyle™ SP 19B 23G 19P, Calories 1,017**

WEDNESDAY (2/26)

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)

L: Greek Chickpea Salad (6B 6G 6P)

D: LEFTOVER Crock Pot Picadillo (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: Freestyle™ SP 20B 23G 15P, Calories 958**

THURSDAY (2/27)

B: Avocado Toast with Sunny Side Egg (4B 6G 4P)

L: Greek Chickpea Salad (6B 6G 6P)

D: One-Pot Chicken Fajita Pasta (8B 9G 8P)

Totals: Freestyle™ SP 18B 21G 18P, Calories 911**

FRIDAY (2/28)

B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)

L: LEFTOVER One-Pot Chicken Fajita Pasta(8B 9G 8P)

D: Spicy Shrimp Fried Rice (6B 7G 1P)

Totals: Freestyle™ SP 19B 24G 14P, Calories 947**

SATURDAY (2/29)

B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) and 1 cup mixed berries (0B 0G 0P)

L: Quickest Cast-Iron Thin Crust Pizza (4B 4G 4P ) (recipe x 2) with 10 carrot sticks (0B 0G 0P)

D: DINNER OUT!

Totals: Freestyle™ SP 8B 10G 8P, Calories 396**

SUNDAY (3/1)

B: BLT Egg Sandwich (6B 8G 6P) (recipe x 4) and an orange (0B 0G 0P)

L: Sesame Encrusted Chicken Tenders (4B 6G 4P) with Quick Cabbage Slaw (2B 2G 2P)

D: Kung Pao Tofu (6B 8G 6P) with ¾ cup brown rice (5B 5G 0P)

Totals: Freestyle™ SP 23B 29G 18P, Calories 1,043**

*Green salad includes 6 cups romaine, ½ cup each cucumber, tomato, carrots, chickpeas and ¼ cup light vinaigrette

**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.

 

 

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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17 comments

  1. Hi Gina! Thank you so much for all your great recipes! I’ve been sticking to your recipes for a year now but I just started doing your meal plan 3 weeks ago and actually lost 3 pounds!! Also love not having to figure what I’m going to make during the week. Please keep the meal plans coming!

  2. Amazing! Thank you very much for posting the meal plans! They are sensible affordable and taste amazing! SkinnyTaste cookbooks are my go to for fantastic, healthy, great tasting meals! Thanks!!

  3. I am trying to commit to meal planning.  It just makes things easier.  I love checking your weekly meal plans for inspiration!  Thanks for sharing!

  4. Yes…I use these plans. They are great and extremely helpful. Plus it helps me stay on a tasty meal journey but also helps my wallet as I don’t go out to eat as much. Thanks for sharing!!

  5. I have really appreciated and enjoyed your Meal Plans Gina! This week (Feb24th-Mar 1st) has been
    my favorite so far. Thank you for such flavorful recipes that my whole family enjoys while I am trying to eat healthier =)

  6. I am so thankful for your continued sharing of these weekly plans. I am a bit behind and think this plan will be my next weeks meal prep as every single recipe sounds delicious with several that would be new to my family. Keep them coming and thank you!

  7. These are super helpful! I appreciate you continuing to provide the meal plans and shopping lists!

  8. Thank you, for these!!! What a life-saver!! I love everything about your meal plans and the shopping list! Meals are always delicious, fresh and interesting, and nutrition info and shopping lists are exactly what I need! Tremendous!! I love that you’ve even built in flex room for morning coffee, healthy snack, etc. Thank you!! It’s like you’ve anticipated my every need! I pray you’ll keep doing these for a very long time to come!!! 

  9. I noticed you use Tofu – is there a substitute?

  10. Gina, thank you so much for putting together these meal plans. I am a newbie to WW and am somewhat overwhelmed, but you have provided me with some great options – thank you – thank you – thank you !!!

  11. These are so helpful!

  12. I love your meal plans!!  Thank you for sharing your time and creativity putting them together!!

  13. Thank you so much for the great meal plans! Your recipes has made my weight loss journey so much more sustainable as I am able to prepare meals that my entire family enjoys!

  14. Thank you I use these every week 😀 I really appreciate these meals. I know you have a lot of fun holidays mixed into these meal plans which I love. Any chance for mixing in Mardi Gras and Lunar New year too? 😀 Thanks again for doing these every week 😀

  15. Thanks Gina! The menus look great.

  16. Thank you for these. It seems that I eat this same things over and over. I can truly use most of these recipes