7-Day Healthy Meal Plan (February 6-12)

A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain macros and WW points.

7 day healthy meal plan

It’s almost time for the big game!!! Who’s excited? Lol I’m looking forward to some game day apps – I’m not the biggest sports fan but I do love a good Super Bowl party. Some of my favorites are Skinny Taco Dip, Skinny Buffalo Wings, and Everything Pigs in a Blanket. Looking for a vegetarian option? Check out my Spicy Buffalo Cauliflower Bites. Enjoy!

With food prices soaring, many of us are having to adjust, scale back, and/or get more creative with our meals. One of the absolute BEST ways to stay on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)

Buy the Skinnytaste Meal Planner here:

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.

There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!

meal plan:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (2/6)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Scampi with white beans and linguine

Total Calories: 1,216*

TUESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup pico de gallo
Total Calories: 1,048*

WEDNESDAY (2/8)
B: Mushroom and spinach scrambled eggs
L: LEFTOVER pork carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup pico de gallo
D: Sicilian rice ball casserole with green salad**

Total Calories: 1,155*

THURSDAY (2/9)
B: Mushroom and spinach scrambled eggs
L: LEFTOVER pork carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup pico de gallo
GB: LEFTOVER Sicilian rice ball casserole with LEFTOVER green salad
Total Calories: 1,155*

FRIDAY (2/10)
B: Mushroom and spinach scrambled eggs
L: LEFTOVER pork carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup pico de gallo
GB: Teriyaki Shrimp Quinoa Bowls

Total Calories: 1,026*

SATURDAY (2/11)
B: Burst Tomato Cottage Cheese Caprese Bowl (Recipe x 4)
L: Creamy Roasted Cauliflower Soup
D: DINNER

Total Calories: 450*

SUNDAY (2/12)
B: Sausage and spinach crustless quiche with 1 ½ cups mixed leafy greens and 2 teaspoons light vinaigrette
L: Open-Faced Tuna Melt Sandwich (Recipe x 2) with 8 baby carrots
GB: Whole chicken marinated in buttermilk in air fryer with garlic mashed potatoes and roasted green parmesan beans

Total Calories: 1,075*

*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
**Green Salad contains 12 cups mixed leafy greens, 4 spring onions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas, and 1/2 cup light vinaigrette. Set aside half of the salad with dressing on the side for Thursday dinner.

*Google Doc

Shopping List

To produce

• 2 medium ripe bananas
• 1 medium mango
• 4 medium limes
• 2 small lemons
• 2 small (5 ounces) PLUS 2 large (7 ounces) Hass avocados
• 2 medium garlic cloves
• 1 (1-inch) piece of fresh ginger
• 3 small jalapenos
• 1 small red pepper (optional, for pico de gallo)
• ¾ pound white or baby bella (Crmini) mushrooms
• 5 medium Persian (mini) cucumbers (can be 2 medium English ones if desired)
• 1 large head of cauliflower
• 1 small bunch of celery
• 4 medium carrots
• 1 medium bag of baby carrots
• ¾ pound green beans
• 2 pounds (4 medium) Yukon Gold potatoes
• 1 large bunch of spring onions
• 1 large bunch of fresh coriander
• 1 large bunch of fresh Italian parsley
• 1 small bunch/container of fresh basil
• 1 small head of romaine or bibb lettuce
• 1 (12 ounces) PLUS 1 (1 pound) bag/clamshell baby spinach
• 1 (12 ounce) PLUS (1 pound) container of mixed greens
• 2 (1-pound) containers cherry or grape tomatoes
• 6 medium-sized vine-ripened tomatoes
• 1 small red onion
• 1 small white onion
• 2 medium yellow onions

meat, poultry and fish

• 1 (8 ounces) boneless, skinless chicken breast (can be pre-cooked 6 ½ ounces or canned in buffalo chicken salad if desired)
• 1 (3-pound) whole chicken
• 10 ounces 93% lean ground turkey
• 12 ounces sweet Italian chicken or turkey sausage
• 2 ½ pounds boneless pork shoulder roast
• 1 pound peeled and deveined shrimp

grains*

• 1 packet whole grain linguine (I love Delallo)
• 1 medium package corn tortillas (you will need 12)
• 1 small loaf of sliced ​​whole wheat bread
• 1 small packet of all-purpose flour
• 1 small pack of dry long grain rice

• 1 small packet of dry multicolored quinoa
• 1 packet of seasoned breadcrumbs

spices and condiments

• Extra virgin olive oil
• rapeseed oil
• cooking spray
• Olive oil spray (or get a Misto oil sprayer)
• Kosher Salt (I like Diamond Crystal)
• pepper grinder (or fresh peppercorns)
• garlic powder
• red wine vinegar
• Regular or light mayonnaise
• Pure maple syrup
• Cinammon
• nutmeg
• thyme
• bay leaves
• oregano
• Adobo seasoning (e.g. Goya)
• Sazon
• cumin
• Crushed red pepper flakes
• Frank’s RedHot sauce
• rice vinegar
• Low Sodium Soy Sauce*
• Honey
• sesame oil
• Balsamic Glaze
• Light vinaigrette dressing (or make your own using ingredients on list)

Milk & Other Chilled Items

• 1 dozen large eggs
• 1 pint liquid egg white
• Light Blue Cheese Dressing (or ingredients to make your own. Optional, for Buffalo Chicken Salad)
• 1 small box of unsalted butter
• 1 small tub whipped butter (can add unsalted butter plus a pinch of salt to mashed potatoes if desired)
• 1 (32-ounce) container whole milk or low-fat cottage cheese (I like good culture)
• 1 (17.6-ounce) container low-fat plain Greek yogurt (I like Fage)
• 1 small cup of light sour cream
• 1 pint half and half
• 1 pint 1% buttermilk
• 1 liter non-fat milk
• 1 (8-ounce) container of 2% milk

• 1 medium fresh parmesan cheese
• 1 (8-ounce) bag of shredded white cheddar
• 1 (8-ounce) bag of shredded semi-skimmed mozzarella
• 1 small block light havarti or light cheddar (can add 1 cup white cheddar to sausage and spinach quiche if desired)
• 1 (8-ounce) package sliced ​​low-fat cheddar or American cheese

Preserved and Preserved

• 2 (15-ounce) cans of cannellini or kidney beans
• 1 (14 ounce) can chickpeas
• 2 (4.5 ounce) cans of tuna in water
• 1 cup pomodoro (tomato) sauce (or ingredients to make your own)
• 1 (14 ounce) can reduced sodium chicken broth
• 1 (14 ounce) can PLUS 1 (32 ounce) carton of vegetable broth
• 1 small can/jar chipotle peppers in adobo

Frozen

Miscellaneous dry goods

• 1 small package of pecan halves (you’ll need ¼ cup if buying from the bulk container)
• 1 bottle dry white wine (can add ½ cup broth in scampi with white beans if desired)
• Colored sprinkles (optional topping for Breakfast Banana Split)

* You can buy gluten-free if you wish