Skinnytaste Meal Plan (February 4-February 10)

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®.

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®.

Hope you all have a great weekend, lots of ideas for the superbowl here and if you need a dessert, this easy Peanut Butter Pie is a must!

And 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 (2/4)
B: 3 scrambled eggs (0) with sliced tomatoes (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (3) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)

Totals: Freestyle™ SP 17, Calories 833**

TUESDAY (2/5)
B: 3 scrambled eggs (0) with sliced tomatoes (0)
L:  LEFTOVER Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (3) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)
D:  Low Carb Chicken Enchilada Roll-Ups (5) with ¾ cup  Instant Pot Refried Beans*** (0)
Totals: Freestyle™ SP 15, Calories 908**

WEDNESDAY (2/6)
B: 2 hard-boiled eggs (0) with pink grapefruit (0)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5) with 2 ounces multigrain baguette (3) a 1 ½ cups romaine with 2 tablespoons Skinny Caesar Dressing (2)
D: Za’atar Lamb Chops (4) and Chopped Feta Salad (5)

Totals: Freestyle™  SP 19, Calories 957**

THURSDAY (2/7)
B: 2 hard-boiled eggs (0) with pink grapefruit (0)
L:  Chickpea Tuna Salad (0)
D: General Tso’s Chicken (5) with Cauliflower “Fried Rice” (1)
Totals: Freestyle™ SP  6, Calories 841**

FRIDAY (2/8)
B:  Overnight Oats in a Jar (5)
L:  Chickpea Tuna Salad (0)
D:  Cilantro Lime Fish Tacos (6) with Skillet Mexican Zucchini (4)
Totals: Freestyle™ SP 15, Calories 937**

SATURDAY (2/9)
B:  Mushroom-Shallot Frittata (2) with 1 cup mixed berries (0)
L:  Chickpea Avocado Salad (3) (Recipe x 2)
D: DINNER OUT!
Totals:  Freestyle™ SP 5, Calories 459**

SUNDAY (2/10)
B: Crab Cakes Benedict with Avocado Relish (3)
L:  Italian Chopped Salad (8) (Recipe x 2)
D: Chicken Pot Pie Soup (5) with Easy Garlic Cheddar Biscuits (3) (½ recipe)

Totals:  Freestyle™ SP 19, Calories 867**

*Set aside an extra 3 cups chopped romaine and ¼ cup dressing for lunch on Tues/Wed.

*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.

***Soak beans overnight Monday.

Skinnytaste Meal Plan (February 4-February 10)

**google doc

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20 comments

  1. Please keep sharing your meal plans. There’s really good!!! Thank you 😁

  2. I love your meal plans. They’re delicious, easy and SOOOO helpful to me. Thank you, thank you, thank you!

  3. Hello!  I discovered your site last week and did your meal plan for the week.  I want to say Thank You!  I just started WW and this helped me out so much.  Your ’recipes are so good 😊. My family loved them as well.
    Thank you!

  4. Hi Gina,
    I love your recipes. They are easy and quick. My husband and I are eating healthier and your website is a blessing. Love, Love , Love!! And a side note. My mother in law bought a air fryer for him for his birthday and he thinks he is going to buy frozen items and still eat healthy. LOL. Thank god for your air fryer recipes.. 

  5. Wow! I’m going to try these!

  6. Just found you yesterday, LOVE your site and these menu plans, thanks for including the shopping lists!

    Thank you so much for providing these!

  7. Merci c’est genial. Je commence le regime WW😊 et je suis toujours en pannes de recettes et d’idées,🤗 avec vous c genial. Encore merci😉😉😉

  8. Yes – please continue!! So helpful! 🙌🏻

  9. The meal plans are great! Definitely keep them up, thank you!

  10. I’ve just discovered your website and these meal plans. They’re terrific.

  11. Adore your menus! They are easy to follow and helps me get a variety of foods on my families plate! No more « i dont know whats for dinner tonight! »

  12. Please continue to post these meal plans!! They have been super helpful.
    Really helpful for indecisive people like me and my fiancee. We can’t decide what to make sometimes so it’s really nice to have the structure of these plans. We have been losing weight with them!

  13. I’ve been using your weekly meal plans to help plan my week. I generally use about four days’ worth of your recipes and do my own thing on other days. It sure helps relieve the stress of having to plan my week out or, worse, go day by day. I get to try lots of new, delicious recipes while staying on track with weight loss. My family enjoys these meals, too. Thank you so very much! Just received your One and Done Cookbook in the mail recently and am enjoying that, too. 

  14. Love these plans and the shopping list. The skinny Caesar dressing is everything.

  15. Hello. I have been cooking Skinnytaste recipes since your first cookbook, but not really cooking them to lose weight. However, I am interested in following your meal plan to lose weight. Its amazing that you provide a meal plan and shopping list to begin with!. However,, I am a “spreadsheet” person, and there is one page that I am having difficulty printing, its the 7 day planner spreadsheet, which would be very useful to me. Can you please tell me how I print the spreadsheet itself. I am able to print everything else. I have tried coping the documents to Word and Excel, but no luck. Thank you.

  16. Hi Gina! I use your meal plans all of the time. Thank you as I know it must be hard to do! Is there a certain brand of bay leaf you get? A lot of the bay leaves I buy at the supermarket are broken up in the bottle. Thank you!

  17. Thank you so much for these weekly meal plans! It’s so great to have new options for dinner ideas!

  18. Wow, I just found this site and I am soooo happy I did!! This meal plan for the week is so helpful and amazing. The fact that you lay it all out in a visual and list form, plus give the links to the recipes, PLUS the grocery list is so helpful. Thank you so much!! 

  19. I love these menus! Please continue. They are tasty, and format is easy to use.

  20. Ive been using your meal plans for the last month…my family is loving them! It helps so much having a plan for the week! I’m down 20 pounds this month, my husband who still eats lunch out most days is down 15, and my 13 year old who wants to lose some and get in better shape for lacrosse just told me she needs new jeans because hers are all loose now!