7 Day Healthy Meal Plan (Feb 7-13)

posted February 5, 2022 by Gina

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

Table of Contents

7 Day Healthy Meal Plan

Can you believe the first month of 2022 is already over? This year is already flying by! Did your team make it to the big game? I will admit, I am not the biggest football fan, but I love a good tailgate party and this Sunday there is none bigger! Hosting a party? Make sure you check out my Super Bowl and appetizer links to find some of my favorites apps like Buffalo Chicken Dip, Burger Sliders and Pepperoni Pizza Bites. If you are feeding a crowd check out my Quick Beef Chili or Madison’s Favorite Beef Tacos and make a taco bar! Enjoy and celebrate safely!

Want more Skinnytaste meal plans? With Relish+ you have access to over 50 specialty plans created just for you, with new ones being published each week! They include:

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally updated!

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!

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (2/7)
B: Cream Cheese-Filled Almond Flour Banana Muffins* and a pear
L: Hearts of Palm Peanut Noodle Stir Fry
D: Roasted Brussels Sprouts and Cauliflower Soup and a grilled cheese*
Total Calories: 1,082**

TUESDAY (2/8)
B: Cream Cheese-Filled Almond Flour Banana Muffins and a pear
L: Protein Egg and Quinoa Salad Jars
D: Slow Cooker Chicken Tacos with Best Guacamole

Total Calories: 1,174**

WEDNESDAY (2/9)
B: Cream Cheese-Filled Almond Flour Banana Muffins and a pear
L: Protein Egg and Quinoa Salad Jars
D: Crock Pot Italian Sloppy Joe with Easy Garlic Broccolini
Total Calories: 1,011**

THURSDAY (2/10)
B: 2 hard-boiled eggs and ½ a grapefruit
L: LEFTOVER Crock Pot Italian Sloppy Joe with 8 baby carrots
D: Shrimp, Peas and Rice

Total Calories: 920**

FRIDAY (2/11)
B: 2 hard-boiled eggs and ½ a grapefruit
L: LEFTOVER Crock Pot Italian Sloppy Joe with 8 baby carrots
D: Seattle Smoked Salmon Chowder

Total Calories: 951**

SATURDAY (2/12)
B: Spinach Ricotta Quiche and an orange
L: Air Fryer Buffalo Chicken Nuggets with Blue Cheese Dressing
D: DINNER OUT!

Total Calories: 519**

SUNDAY (2/13)
B: LEFTOVER Spinach Ricotta Quiche with ½ a grapefruit
L: 3 Buffalo Chicken Meatballs and Hot Spinach Dip with 12 tortilla chips
D: Slow Cooker French Dip Sandwiches

Total Calories: 909**

*Make muffins Sunday night and freeze any leftovers you/your family won’t eat.
Grilled cheese includes 2 thin slices whole grain bread and 1 ounce cheddar cheese
**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.

*Google doc

Shopping List

Produce

3 medium pears
4 medium oranges
3 medium grapefruit
1 large lemon
2 medium limes
3 medium very ripe bananas
2 medium heads garlic
2 medium shallots
1 (2-inch) piece fresh ginger
1 small (5-ounce) PLUS 3 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocado
1 medium PLUS 1 large red bell pepper
1 large green bell pepper
1 medium yellow bell pepper
2 medium heads cauliflower
2 bunches broccolini
1 pound brussels sprouts
3 medium carrots
1 small bag baby carrots
1 small bunch celery
3 small red potatoes
1 large bunch scallions
1 small bunch fresh cilantro
1 small bunch fresh Italian parsley
1 small bunch/container fresh basil
½ small head red cabbage (or a small bag of pre-shredded)
1 (5-ounce) bag/clamshell fresh baby spinach
1 small bag/clamshell baby arugula
1 dry pint cherry or grape tomatoes
1 medium PLUS 4 large yellow onions
1 small red onion

Meat, Poultry and Fish

2 ½ pounds boneless, skinless chicken breasts
1 ¼ pounds ground chicken
1 pound Italian chicken or turkey sausage
1 ¼ pounds peeled and deveined shrimp
½ pound hot smoked salmon
1 (3 to 4 pound) beef round roast

Grains*

1 package corn tortillas (you need 12)
1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
1 small package dry quinoa (or ½ cup pre-cooked)
1 small package unbleached all-purpose flour
1 package plain panko breadcrumbs
1 small package par-cooked brown rice
1 package seasoned panko breadcrumbs (can sub ¾ cup plain and season yourself for Buffalo Nuggets, if desired)
1 large whole wheat baguette (or package of small rolls)
1 large loaf Italian bread
1 package tortilla chips

Condiments and Spices

Extra virgin olive oil
Canola oil
Cooking spray
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder
Whole peppercorns
Vanilla extract
Reduced sodium soy sauce*
Sriracha sauce
Sesame seeds
Sesame oil
Adobo seasoning
Garlic powder
Cumin
Rosemary
Italian seasoning
Crushed red pepper flakes (optional, for Easy Broccolini)
Thyme
Paprika
Chili powder
Frank’s RedHot Sauce
Light mayonnaise
White wine vinegar
Worcestershire sauce
Bay leaves

Dairy & Misc. Refrigerated Items

1 18-pack large eggs
1 small box unsalted butter
1 small box salted butter (can sub unsalted butter plus a pinch of salt in Muffins and Salmon Chowder)
1 (16-ounce) bag shredded part-skim mozzarella cheese
1 (8-ounce) bag reduced fat sliced provolone or mozzarella cheese
1 small block cheddar cheese
1 box reduced fat cream cheese
1 small wedge Pecorino Romano cheese
1 small wedge Parmesan cheese
1 pint whole milk
1 (8-ounce) container skim milk
1 small tub part skim ricotta cheese
1 small package blue cheese
1 small tub light sour cream
1 (6-ounce) container nonfat plain Greek yogurt
1 refrigerated deep dish pie crust for 1 (9-inch) pie