Skinnytaste > Recipes > 7-Day Weight-Loss Meal Plan (February 3-February 9)

7-Day Weight-Loss Meal Plan (February 3-February 9)

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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 Weight-Loss Meal Plan

7-Day Weight-Loss Meal Plan

It’s funny, I keep seeing posts on social media about how long January has seemed, but getting settled into the new house has made it quick for me! I love having instant pot/pressure cooker recipes on hand for nights that I am super busy!

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!


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 (2/3)
B: Yogurt Chocolate Chip Muffins* (7B 8G 7P) with a pear (0B 0G 0P)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4B 4G 4P) with 1 small multigrain roll (3B 3G 3P)
D: Macaroni and Cheese Soup with Broccoli (6B 6G 6P)

Totals: Freestyle™ SP 20B 21G 20P, Calories 862**

B: Yogurt Chocolate Chip Muffins  (7B 8G 7P) with an apple (0B 0G 0P)
L: LEFTOVER Macaroni and Cheese Soup with Broccoli (6B 6G 6P)
D: Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Mexican Cauliflower “Rice” (1B 1G 1P)
(Recipe x 2)

Totals: Freestyle™ SP 21B 21G 18P, Calories 812**

B:  Yogurt Chocolate Chip Muffins (7B 8G 7P) with a pear (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Mexican Cauliflower “Rice” (1B
1G 1P)

Totals: Freestyle™ SP 19B 19G 16P, Calories 895**

B: 2 hard-boiled eggs (0B 4G 0P) with a banana (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an orange (0B 0G 0P)
D: Swedish Meatballs (7B 8G 7P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Parmesan Green Beans (1B
1G 1P)

Totals: Freestyle™ SP 17B 22G 13P, Calories 1,067**

FRIDAY (2/7)
B: 2 hard-boiled eggs (0B 4G 0P) with a banana (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Honey Garlic Shrimp (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) and Roasted Broccoli with Smashed Garlic
(2B 2G 2P)

Totals: Freestyle™ SP 13B 18G 8P, Calories 1,051**

B: Chewy Low Fat Banana Nut Oatmeal Cookies (7B 7G 5P)
L: Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans #  (7B 7G 7P)

Totals: Freestyle™ SP 14B 14G 12P, Calories 404**

SUNDAY (2/9)
B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) and an orange (0B 0G 0P)
L: LEFTOVER Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans #  (7B 7G 7P)
D: Asian Glazed Drumsticks (7B 7G 7P) with Asian Edamame Fried Rice (4B 5G 1P)
Totals: Freestyle™ SP 22B 25G 19P, Calories 1,001**

*Freeze any leftover you/your family won’t eat.

**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.
# Set aside ½ without dressing for leftover Sunday.

7-Day Weight-Loss Meal Plan (February 3-February 9)

*Google doc

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22 comments on “7-Day Weight-Loss Meal Plan (February 3-February 9)”

  1. Avatar photo
    Allison Harvey

    I am going to start one of your meal plans next week and I am so excited! I am a sugar-loving bride-to-be and this website is an amazing resource for healthy recipes. Thank you so much! Please keep sharing the meal plans!

  2. I like the meal plans but I’m single with no kids or others to feed so I usually make about half of the suggested meals in a week and eat leftovers. It would take me 2-2.5 weeks to get through everything and I don’t want food or leftovers to go to waste so I have to be strategic. But I do like the ideas!

  3. I absolutely LOVE your meal plans! My husband and I have been doing this for 4 weeks and I’m down 10 lbs! Please keep up the hard work! You are so appreciated.

  4. i wish you G_DS blessings for the rcipes and notes you provide to this 83 yr old lady that FOLLOWS them & enjoys NEW & INCITING ways to eat!
    thank you.

  5. It’s before noon on a Monday and thanks to this meal plan with grocery list + instacart I have an organized and healthy menu ready to go for my family! 🙌🙌🙌

    This is so incredibly helpful and has really reduced a lot of stress and anxiety for me as a working Momma.

  6. Yes, I am using and loving your menus–please keep them coming!  It’s great having the Green WW points of each recipe for me, as well as carb information for my diabetic son.

    Thank you for sharing this with all of us!

  7. Thank you so much! I absolutely love that you do these! Please don’t ever stop 😅 you make my life as a working mama that wants a healthy mix of yummy easy foods for my family, actually doable! You are amazing! You deserve an Oscar, Grammy whatever they give to people like you! 💕😘🥰

  8. Thank you so much for doing these. Some weeks I use quite a bit of it, others just some of it but I always come here first to see what parts of your meal plan I want (my husband doesn’t like fish unless it’s raw and other things like that have to be substituted). Thank you!

  9. Avatar photo
    Brienne Spruce

    This is my first time trying one of these meal plans. I’m very excited to give it a shot. Thanks for posting!

  10. Thank you for doing this every week. I really appreciate it. You make our lives healthier and easier.

  11. Avatar photo
    Debbie Nifong

    Thank you again for the time of doing meal plans. Your house is beautiful. I’m from NC and love seeing your area of the country. That view over the water is exquisite. I only get a water view at our yearly beach trip. I think I could just live in your kitchen, lol.

  12. Avatar photo
    Paula Hoffman

    Thank you, Gina!  I used your meal plans every week!!  I really appreciate your hard work. !