7 Day Healthy Meal Plan (Feb 8-14) 2021

7 Day Healthy Meal Plan (Feb 8-14) 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.

7 Day Healthy Meal Plan Feb

7-Day Healthy Meal Plan

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

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!


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 8-14) 2021

MONDAY (2/8)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Classic Egg Salad (½ recipe) (3B 6G 3P) in a whole wheat tortilla (2B 2G 2P) with an apple (0B 0G 0P)
D: Best Skinny Eggplant Rollatini with Spinach (5B 8G 5P) with 2 ounces multigrain baguette (3B 3G 3P) and a
green salad* (1B 1G 1P)

Totals: WW Points 17B 23G 17P, Calories 1,041**

B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (4B 4G 4P) and an orange (0B 0G 0P)
L: LEFTOVER Best Skinny Eggplant Rollatini with Spinach (5B 8G 5P) with 2 ounces multigrain baguette (3B 3G 3P) and a green salad* (1B 1G 1P)
D: Chicken Enchilada Soup (3B 7G 3P)

Totals: WW Points 19B 29G 19P, Calories 1,161**

B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)

Totals: WW Points 14B 18G 10P, Calories 879**

B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Italian Chopped Salad (8B 8G 8P)
D: Whole Roasted Chicken with Lemon and Rosemary (5B 7G 5P) with Roasted Delicata Squash with Burrata,
Pomegranate and Pistachios (5B 5G 5P)

Totals: WW Points 22B 26G 22P, Calories 987**

FRIDAY (2/12)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Italian Chopped Salad (8B 8G 8P)
D: Shrimp Dumpling Lettuce Wrap (Bowl) (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 19B 22B 14P, Calories 865**

B: Strawberry Peanut Butter Swirl Bowls (recipe x 2) (7B 7G 7P)
L: BBQ Chicken Quesadilla (recipe x 4) (5B 7G 6P)

Totals: WW Points 12B 14G 13P, Calories 585**

SUNDAY (2/14)
B: Breakfast BLT (recipe x 4) (6B 8G 6P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Perfect Filet Mignon for Two # (5B 5G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and Easy Garlic
Broccolini (1B 1G 1P)

Totals: WW Points 23B 25G 19P, Calories 1,034**

*Green salad includes 7 ½ cups romaine lettuce, 3 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas
and 5 tablespoons light vinaigrette. Set aside one serving for Tuesday lunch.

**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.
# Recipe x 2 for a family of 4.

*Google doc

Print Shopping List

Shopping List – 7 Day Healthy Meal Plan (Feb 8-14)


  • 1 medium apple (any variety)
  • 1 medium orange
  • 3 medium lemons
  • 2 small bananas
  • 1 medium green bell pepper
  • 3 medium red bell peppers
  • 2 small (5-ounce) Hass avocados
  • 1 small pomegranate (or small container of pomegranate seeds)
  • 2 pounds (4 medium) Yukon Gold potatoes
  • 1 ½ pounds (3 large) Russet or New potatoes
  • 2 medium Italian eggplants
  • 1 ½ pounds (2 medium) Delicata squash
  • 6 Persian (baby) cucumbers
  • 1 large English cucumber
  • 1 (2-inch) piece fresh ginger
  • 2 medium heads garlic
  • 2 medium bunches broccolini
  • 1 small bag shredded carrots (or 2 medium whole)
  • 1 medium PLUS 1 large head Romaine lettuce (sub for Iceberg in BLT)
  • 1 large bunch scallions
  • 1 small container/bunch fresh chives
  • 1 small container/bunch fresh rosemary
  • 1 small container/bunch fresh oregano (can sub a pinch of dried oregano in Greek Salad, if desired)
  • 1 small container/bunch fresh basil (can sub another fresh herb for garnish on Delicata Squash, if desired)
  • 1 large bunch fresh cilantro
  • 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
  • 2 large beef steak (or vine-ripened) tomatoes
  • 1 medium red onion
  • 2 medium yellow onions

Meat, Poultry and Fish

  • 1 pound (2) boneless, skinless chicken breasts
  • ¾ pound boneless, skinless chicken breast cutlets
  • 1 (3-pound) whole chicken
  • 1 pound Italian chicken sausage
  • 1 ounce sliced genoa salami
  • 1 pound peeled and deveined shrimp
  • 2 (6-ounce) filet mignon steaks (buy 2 more if feeding 4)
  • 1 package center-cut bacon


  • 1 package whole wheat and/or low carb tortillas (Such as La Tortilla Factory or Ole Extreme)
  • 1 (10-ounce) multigrain baguette
  • 1 loaf thin-sliced whole grain bread
  • 1 small package dry brown rice (or 3 cups pre-cooked)

Condiments and Spices – 7 Day Healthy Meal Plan (Feb 8-14)

  • 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)
  • Regular or light mayonnaise
  • Paprika
  • Light vinaigrette (or make your own with ingredients in list)
  • Cumin
  • Oregano
  • Rosemary
  • Garlic powder
  • Red wine vinegar
  • Herbes de Provence (can sub 1 Tbsp dry or extra fresh rosemary in Whole Chicken, if desired)
  • Rice vinegar
  • Honey
  • Reduced sodium soy sauce*
  • Sriracha
  • Sesame oil
  • Ginger
  • Cinnamon
  • Maple syrup
  • Onion powder
  • BBQ sauce
  • Crushed red pepper flakes (optional, for Broccolini)

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 (8-ounce) bag shredded reduced fat cheddar or Mexican blend cheese
  • 1 (15-ounce) tub part-skim ricotta cheese
  • 1 small wedge fresh Pecorino Romano cheese
  • 6 ounces burrata cheese
  • 1 small tub light sour cream
  • 1 small tub whipped butter
  • 1 pint unsweetened almond milk
  • 1 (8-ounce) container skim milk
  • 1 (4-ounce) chunk fresh feta cheese

Canned and Jarred – 7 Day Healthy Meal Plan (Feb 8-14)

  • 1 jar marinara sauce (or ingredients to make your own)
  • 1 (8-ounce) can tomato sauce
  • 1 (14.5-ounce) can petite diced tomatoes
  • 2 (15-ounce) cans chickpeas
  • 1 (15-ounce) can black beans
  • 1 (32-ounce) carton reduced sodium chicken broth
  • 1 small can/jar chipotle chilies in adobo
  • 1 small jar roasted red peppers
  • 1 small jar Kalamata or Gaeta olives
  • 1 small jar peanut (or almond) butter


  • 1 (8-ounce) package chopped spinach
  • 1 (10-ounce) package frozen corn
  • 1 (10-ounce) package strawberries

Misc. Dry Goods 7 Day Healthy Meal Plan (Feb 8-14)

  • 1 small package shelled and roasted pistachios
  • Optional toppings for Smoothie Bowls: slivered almonds, chia seeds or flax seeds

*You can buy gluten free, if desired

Print Shopping List

posted February 5, 2021 by Gina

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The diet plan for this day permits sugar-free juice.

  • breakfast: 1 bowl of brown rice and 1 orange or a bowl of watermelon.
  • lunch: 1 bowl of brown rice and 1 glass of sugar-free fruit juice.
  • dinner: 1 bowl of brown rice with 1 bowl of raw or cooked vegetables.
  • snacks: berries, citrus fruits, or wonder soup.

7 Healthy Foods You Should Eat Every Week

  • Meatless Proteins. Essential for just about every cell in the body, protein doesn’t have to mean chicken or steak. …
  • Healthy Fats. “Fat” used to be a dirty word, but healthy fats are necessary for a healthy heart. …
  • Antioxidants. …
  • Food with Probiotics. …
  • Good Carbs. …
  • Hydrating Veggies. …
  • Dark, Leafy Greens.

10 Tips for Planning Meals on a Budget – 7 Day Healthy Meal Plan (Feb 8-14)

  1. Make a menu. …
  2. Plan your meals around foods that are on sale. …
  3. Plan at least one meatless meal a week. …
  4. Check your pantry, refrigerator, and freezer. …
  5. Enjoy grains more often. …
  6. Avoid recipes that need a special ingredient. …
  7. Look for seasonal recipes. …
  8. Plan to use leftovers.
7-Day Healthy Meal Plan
7-Day Healthy Meal Plan

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.

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7 Day Healthy Meal Plan (Feb 8-14)

Orange Moscow Mule Mocktail (Alcohol Free) – Skinnytaste

Shrimp Dumpling Lettuce Wraps or Rice Bowls

Savory Cottage Cheese Bowl (High Protein Breakfast) – Skinnytaste

Homemade Pimento Cheese Recipe | Gimme Some Oven

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