Skinnytaste Meal Plan (February 18-February 24)
A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! 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 Weight Watcher Freestyle Points 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 (2/18)
B: PB + J Yogurt (6)
L: Food Cart-Style Chicken Salad with White Sauce* (8)
D: Red Lentil Soup with Spinach* (1) and 1 mini naan (or flatbread) (5)
Totals: Freestyle™ SP 20, Calories 1,008**
TUESDAY (2/19)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: Instant Pot Chicken Taco Chili (0) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon light sour
cream (1) and 1 ounce avocado (1)
Totals: Freestyle™ SP 11, Calories 863**
WEDNESDAY (2/20)
B: PB + J Yogurt (6)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: LEFTOVER Instant Pot Chicken Taco Chili (0) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon
light sour cream (1) and 1 ounce avocado (1)
Totals: Freestyle™ SP 17, Calories 915**
THURSDAY (2/21)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Food Cart-Style Chicken Salad with White Sauce (8)
D: One-Pot Spaghetti and Meat Sauce (8) and 1 ½ cups romaine*** (0) with 2 tablespoons Skinny Caesar Dressing
(2)
Totals: Freestyle™ SP 18, Calories 991**
FRIDAY (2/22)
B: 6 ounces plain nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tablespoon chopped peanuts (2),
and 1 teaspoon honey (1)
L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar
Dressing (2)
D: Honey Garlic Shrimp (2) with Asian Edamame Fried Rice (4)
Totals: Freestyle™ SP 19, Calories 1,018**
SATURDAY (2/23)
B: Eggs and Tomato Breakfast Melts (3) and 1/2 cup grapes (0)
L: Asian Lettuce Wrap Chicken Chopped Salad (8)
D: DINNER OUT!
Totals: Freestyle™ SP 11, Calories 544**
SUNDAY (2/24)
B: 3 Czech Crepes with Berries and Cream (6)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (Recipe x 2)
D: Slow-Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle™ SP 18, Calories 970**
**Prep Chicken Salad Sunday night for lunch Mon-Thurs. Freeze any leftover soup 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.
***Chop extra 1 ½ cups romaine for lunch Friday
Shopping List:
Produce
- 2 medium and 2 large oranges
- 1 pound seedless (red or green) grapes
- 4 medium lemons
- 1 medium head Boston/Bibb lettuce
- 1 (6-ounce) package fresh blackberries
- 1 (6-ounce) package fresh raspberries
- 1 (16-ounce) package fresh strawberries
- 3 small (4-ounce) Hass avocados
- 2 small jalapenos
- 2 radishes
- 1 small English cucumber
- ½ small head red cabbage
- 1 large bunch/bag carrots
- 2 medium heads garlic
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch baby spinach
- 1 small bunch/container fresh basil
- 1 (4-inch) piece fresh ginger
- 1 small lime
- 2 medium bunches scallions
- 1 dry pint grape or cherry tomatoes
- 1 small and 2 large heads romaine lettuce
- 2 medium vine-ripened tomatoes
- 1 small red onion
- 2 small and 1 medium yellow onion
Meat, Poultry and Fish
- 1 ¾ pounds (about 4 large) boneless, skinless chicken thighs
- 1 ¾ pounds (3) boneless, skinless chicken breasts
- 1 pound 90% lean ground beef
- 18 ounces (32) jumbo, peeled and deveined, shrimp
- 1 pound ground chicken
- 1 pound pork tenderloin
Grains*
- 1 package mini naan or flatbread (such as Stonefire)
- 1 package whole wheat spaghetti
- 1 package dry brown rice (or 6 cups pre-cooked)
- 1 small package whole grain English muffins
- 1 small bag all-purpose or white whole wheat flour
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Cumin
- Oregano
- Paprika
- Turmeric
- Mayonnaise
- Apple cider vinegar (I like Braggs)
- Chili powder
- Garlic powder
- Onion powder
- Dijon mustard
- Canola oil
- Crushed red pepper flakes
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Hoisin
- Sriracha sauce
- Cholula (can sub a few dashes of Sriracha in Lentil Bowls, if desired)
- Distilled white vinegar
Dairy & Misc. Refrigerated Items
- 1 pint liquid egg whites
- 1 dozen large eggs
- 1 small container light whipped cream
- 1 pint 1 % milk
- 1 small wedge Parmigiano Reggiano
- 1 (8-ounce) package shredded reduced fat Mexican cheese blend
- 1 (8-ounce) tub light sour cream
- 1 (32-ounce) container plain nonfat Greek yogurt
- 1 (8-ounce) container whole milk yogurt (not Greek. I like Stonyfield)
Frozen
- 1 (10-ounce) package corn kernels
- 1 small package shelled edamame
Canned and Jarred
- 1 small jar reduced sugar grape jelly
- 1 small jar reduced fat peanut butter
- 1 small jar prepared mild harissa sauce (optional, for drizzling on Food Cart Chicken Salad)
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (8-ounce) can tomato sauce
- 2 (10-ounce) cans diced tomatoes w/chilies (I like RoTel)
- 1 (4-ounce) can chopped green chilies
- 1 (28-ounce) can crushed tomatoes (I use Tuttorosso)
- 1 (8-ounce) can water chestnuts
- 1 small can/jar anchovy fillets
- 2 (32-ounce) cartons chicken or vegetable broth
Misc. Dry Goods
- 1 small package unsalted peanuts
- 1 small package granulated sugar
- Cornstarch
- 1 small package unsalted cashews (can sub 2 tablespoons peanuts in Lettuce Wrap Salad, if
desired) - 1 pound dry red or yellow lentils
- 1 small bag brown lentils (or 3 cups pre-cooked)
- 1 small package brown sugar
- 1 small package powdered sugar
*You can sub gluten-free, if desired
Love your meal plans! It makes cooking fun.
Hello! Wondering if you stopped including the calendar? I see them Included in your earlier meal plans & ive been going nuts looking through this weeks plan searching for the calendar lol.
I take a look at your meal plans every week and just bought your meal planner! Thank you so much for doing these!
I just discovered your meal plans and I’m in love! I meal plan each week but having your plans make my life so much easier. PLEASE don’t stop doing them. And thank you for the work you’ve done, they’re great! I just found Skinnytaste a few weeks ago and I’ve bought all the cookbooks and meal planner and have noticed that I’m making more of your recipes these days than anything else.
Please continue to share your plan!!!
I love your fabulous recipes and the meal plans are beautiful life savers. I am on a restricted diet and love the fact for the nutritional values as well. Please, please continue the meal plans. I’m so grateful I found you and will join your FB community too!
PLEASE CONTINUE SHARING ! ❤️ Your whole website is amazing 😉
Thank you for the meal plans – please keep sharing them!!
I especially appreciate the “week at a glance” page, definitely keep doing that!
I LOVE your meal plans! I do WW and I follow your meals plans each and every week! I just substitute meals when I know it’s something my husband and kids won’t eat. Thank you, Gina!!
Yes, I love these! Please keep sharing.
I am very new to your blog, my sister kindly passed your info onto me so I only recently discovered your meal plans. I really like them so PLEASE keep making/posting them! It really helps put food in proper perspective in regard to portion control and less carbs.
These meal plans are a godsend and make it so easy for me to plan our families meals. My husband is always so skeptical when I make Weight Watchers Recipes, I have been using your meal plans for awhile now and there is rarely a recipe that my husband does not like and they are always kid-friendly as well.
This is the first time we have used the meal plan and it has been so great!
So excited for this week! Last weeks was pretty good!
I am also missing the Goodle doc menu. Love the meal plan.
I, too, missed the Google doc menu and hope you continue to share it. I did see in a previous response that you were on vacation (hope you enjoyed). I adore using your meal plans and the recipes provided. The suggestions are so helpful since I get “in a rut” with menu planning. I often refer WW friends to this site.
Hi Gina- Our family loves your weekly meal plans. We share cooking tasks in our home, and it’s so helpful to have your shopping list and menu to guide us. I love trying new recipes and appreciate that you use ingredients that I typically have stocked in my pantry. (We especially love the Google doc menu. I didn’t see it posted this week. It’s so helpful to see the week at a glance.) Thank you for inspiring us to eat well!
Sorry I was away on a cruise but I will add it next week!
Thank you for your meal plans. I also miss the google doc this week.
You are my go to every week for recipes. Ty so much! 🙂
Please continue with your meal plans. I am fairly new to your site, Each week I look forward to your weekly menus; but unfortunately did not have a routine down to make them in my hectic world. Now, for health reasons, I have had to make time. You have done all the measuring, nutritional breakdown, etc. for me. Even though I have all your cookbooks, I still like to see the menu each week. Thank You.
Is it just me or is everyone else not finding the google doc file to print the calendar?
Sorry I was away, I will share on the next one!
thank you for saying something, I’m a week behind and I miss the calendar! It helps my husband know what we are going to eat and he can start getting out the ingredients before I get home!
I would like help as to where to start, it is all new to me? I just started getting your emails and would love some direction as to what to do first.. Thanks so muchLois
Yes, I love these, and the Google Doc makes it so easy for me to update the plan according to my week. I’d be happy to buy them, too, if you did some kind of digital release!
Thanks for your yummy recipes in general.
Love the weekly plan. Please, keep doing the calendar with the link for google.doc
Thank you
I’m happy that you are also having nights where leftovers are used. Fabulous meal plans. Thank you!
I love your meal plans! Please continue!!
I love these meal plans, please don’t stop! Usually I arrange my own plans, but this has been really helpful in tracking calories for both me and my husband. Thank you for posting!
I just wanted to speak up that I love your weekly plans! Wasted groceries/money is a big issue with me so I’m always looking for repetitive ingredients so that I don’t accidentally waste produce by letting it sit and go bad in the fridge because I was focusing for a while on other ingredients for new dishes.
Thanks for your meal plans! I use them every week. I import them into Evernote so I don’t have to search and then put the recipient into paprika so I can cut them down and it’s just my hubby and me.
Thanks again! I’ve not tried new recipies ever-since my mom thought me to cook. I appreciate and look forward to new ideas every week. It helps so much with weight watchers. In fact I probably wouldn’t stick to it without your plan.
Best Traci
Thank you so much for the meal plans! Our family has been loving them. This week looks amazing!
Trying the meal plan for the first time this week, just discovered them! Thank you ❤❤
Look forward to your meal plans every week! Makes my life so much easier! Thanks for taking the time to do it!
I check out your meal plans post every week! Please keep making them! Even if I don’t follow the plan directly there’s always a couple recipes I save for future use.