7 Day Healthy Meal Plan (Feb 22-28) & Shopping List 2021

7 Day Healthy Meal Plan (Feb 22-28) & Shopping List 2021

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.

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 Healthy Meal Plan (Feb 22-28) & Shopping List 2021

I am OVER the cold and snow as I know many of you are too! I want to send my prayers and thoughts to those who have had such a hard time this week with weather, power outages and lack of water. My light at the end of the tunnel is that Lent has started, so in my mind that means Easter is around the corner and that means spring is coming!!! For those of you who observe, check out my Lenten friendly recipes.

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 7 Day Healthy Meal Plan Feb 22-28

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!

7 Day Healthy Meal Plan (Feb 22-28) & Shopping List 2021

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 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!

7 Day Healthy Meal Plan (Feb 22-28) & Shopping List 2021

MONDAY (2/22)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Fettuccini with Winter Greens and Poached Egg (recipe x 2) (5B 7G 5P)
Totals: WW Points 9B 15G 9P, Calories 889*

TUESDAY (2/23)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)

Totals: WW Points 19B 21G 17P, Calories 1,041*

WEDNESDAY (2/24)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)

Totals: WW Points 14B 20G 14P, Calories 1,043*

THURSDAY (2/25)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Peanut-Braised Chicken Breasts (5B 7G 5P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 16B 23G 11P, Calories 993*

FRIDAY (2/26)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Air Fryer Salmon with Maple Soy Glaze (2B 7G 2P) with Roasted Asparagus (0B 0G 0P) and Cauliflower “Fried Rice” (1B 2G 1P)

Totals: WW Points 9B 20G 9P, Calories 890*

SATURDAY (2/27)
B: Cottage Cheese Egg and Sausage Frittata (3B 7G 3P) and an orange (0B 0G 0P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: ORDER IN!

Totals: WW Points 11B 15G 11P, Calories 655*

SUNDAY (2/28)
B: Baked Oatmeal with Blueberries and Bananas (6B 6G 4P)
L: Creamy Roasted Cauliflower Chowder (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Korean Grilled Chicken Breasts (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) and sliced cucumbers (0B 0G 0P)

Totals: WW Points 22B 23G 15P, Calories 903*

*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

Print Shopping List

Shopping List 7 Day Healthy Meal Plan Feb 22-28

Produce

  • 2 medium apples (any variety)
  • 3 medium bananas
  • 1 dry pint fresh blueberries
  • 7 medium oranges
  • 1 small lemon
  • 2 medium limes
  • 1 medium (6-ounce) Hass avocado
  • 2 medium red bell peppers
  • 1 pound fresh asparagus
  • 1 medium PLUS 1 large head cauliflower (can sub 1 ½ pounds “riced” for medium head, if desired)
  • 3 medium Persian (mini) cucumbers
  • 1 large English cucumber
  • 1 small package alfalfa sprouts
  • 2 medium heads garlic
  • 1 (3-inch) piece fresh ginger
  • 1 small bunch celery
  • 1 medium bunch carrots
  • 2 medium bunches scallions
  • 1 small container/bunch chives
  • 1 small bunch/container fresh thyme
  • 1 small bunch fresh cilantro
  • 1 medium head Romaine lettuce
  • 2 large bunches winter green such as chard, escarole, spinach or kale (can sub ½ pound pre-chopped, if desired)
  • 1 small bunch/bag baby spinach
  • ½ small head red cabbage
  • 1 pound cherry or grape tomatoes
  • 2 medium plum tomatoes
  • 1 medium vine-ripened tomato
  • 1 medium red onion
  • 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

  • 2 ½ pounds (2 large PLUS 4 small) boneless, skinless chicken breasts
  • 2 pounds 93% lean ground beef
  • 1 link Italian chicken sausage
  • 6 ounces pastrami or corned beef
  • 1 ½ pounds (4) wild salmon filets

Grains*

  • 1 small loaf sliced whole grain bread
  • ½ pound egg fettuccini
  • 1 small package quick oats
  • 1 large package crispy corn taco shells (you need 16)
  • 1 small package dry brown rice (or 6 cups pre-cooked)
  • 1 small package unbleached all-purpose flour
  • 1 (8-ounce) multigrain baguette

Condiments and Spices 7 Day Healthy Meal Plan Feb 22-28

  • 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 (or fresh peppercorns)
  • Light mayonnaise
  • Red wine vinegar
  • NuNaturals liquid vanilla stevia (or sweetener of your choice)
  • Cinnamon
  • Cumin
  • Chili powder
  • Paprika
  • Oregano
  • Thyme (can sub 1 teaspoon fresh in Cauliflower Chowder, if desired)
  • Bay leaves
  • Unfiltered apple cider vinegar (Can sub 1 tablespoon lemon juice in Chickpea Salad, if desired)
  • Sriracha sauce
  • Sesame oil
  • Sesame seeds
  • Crushed red pepper flakes (optional, for Korean Chicken)
  • Reduced sodium soy sauce*
  • Pure maple syrup
  • Ketchup
  • Worcestershire sauce
  • Onion powder
  • Honey or agave
  • Vanilla extract

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 small box unsalted butter
  • 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
  • 1 small block reduced fat Swiss cheese (I like Jarlsberg)
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 small wedge fresh Pecorino Romano or Parmesan cheese
  • 1 (8-ounce) container skim milk
  • 1 pint whole milk
  • 1 (8-ounce) container unsweetened almond milk
  • 1 small package/jar sauerkraut
  • 1 small package egg roll wrappers

Canned and Jarred 7 Day Healthy Meal Plan Feb 22-28

  • 1 (5-ounce) can albacore tuna in water
  • 1 (8-ounce) can tomato sauce
  • 2 (15-ounce) cans black beans
  • 1 (15-ounce) can chickpeas
  • 1 small jar natural peanut butter
  • 1 small jar horseradish
  • 1 (32-ounce) carton vegetable broth
  • 1 small jar unsweetened apple sauce

Frozen

  • 1 small package peas and carrots

Misc. Dry Goods 7 Day Healthy Meal Plan Feb 22-28

  • 1 small package chia seeds (if buying from bulk bin, you need ½ tablespoon)
  • 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package chopped pecans or walnuts (if buying from bulk bin, you need 5 tablespoons)
  • 1 small package light brown sugar
  • Baking powder

*You can buy gluten free, if desired

Print Shopping List

posted February 19, 2021 by Gina

Source link

7 Day Healthy Meal Plan (Feb 22-28) & Shopping List
7 Day Healthy Meal Plan (Feb 22-28) & Shopping List

What is the 7 Day Challenge diet?

The plan instructs people to eat a big breakfast, a moderately sized lunch, and a light dinner. It also allows several snacks throughout the day. In addition, the diet involves a broth called “wonder soup,” which is a tangy, low-calorie vegetable soup containing cabbage, tomatoes, celery, pepper, and carrots.

What is the healthiest daily meal plan?

healthy eating plan Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Limits saturated and trans fats, sodium, and added sugars.

What can I eat for 1200 calories a day? Breakfast

  • ½ cup shredded wheat cereal with 1 cup 1% milk.
  • reduced-fat yogurt with blueberries.
  • berry and banana smoothie.
  • hard-boiled egg.
  • 1 slice whole-grain toast with peanut butter.
  • 1 cup fat-free cottage cheese with pineapple or strawberries.
  • 1 cup of oatmeal with berries or a banana.

Can I meal prep for 7 days?

If you are using meal prep containers and have stored your cooked meal prep well, it can last in the fridge for up to 7 days. Some foods will keep longer than others, which is something to consider when prepping 7 days at a time. … If you prep your meals twice a week, that will help keep your food as fresh as possible.

Searches related to 7 day healthy meal plan

  • healthy meal plan for a week
  • 7-day meal plan
  • simple meal plan to lose weight
  • 7 day diet plan to lose 10 pounds
  • healthy weekly meal plan with a grocery list
  • balanced diet menu for a week
  • healthy meal plans free
  • healthy meal plans for weight loss

Buffalo Chickpea Salad (Vegetarian Lunch Idea) – Skinnytaste

7 Day Healthy Meal Plan (Feb 22-28) & Shopping List 2021

One-Pot Spaghetti Puttanesca

Cottage Cheese Egg and Sausage Frittata (High Protein) – Skinnytaste

Leave a Comment