Free 7 Day Healthy Meal Plan (Feb 5-11)

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Skinnytaste Simple promo banner

Free 7 Day Healthy Meal Plan (Feb 5-11)

This is going to be a crazy week as my book tour begins! I am so excited to visit Atlanta this Tuesday, Dallas this Wednesday, Houston this Thursday, Bethesda MD Saturday and Philly area Sunday! Don’t forget to secure your spot with tickets (required) which includes a signed copy of Skinnytaste Simple!

If you are ending the week with a Superbowl party check out some of my favorite game time appertizers– Taco Dip, Best Guacamole Recipe, or this Sausage Stromboli! Hope your team made it to the big game!

With grocery 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 within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also 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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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 (2/5)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a side of ¼ cup shelled pistachios
D: Lentil Bolognese with a green salad*

Total Calories: 1,192**

TUESDAY (2/6)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a side of ¼ cup shelled pistachios
D: D: LEFTOVER Lentil Bolognese with a green salad

Total Calories: 1,192**

WEDNESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad with Lemon and Dill over 2 cups baby spinach and a side of ¼ cup shelled pistachios
D: Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
Total Calories: 1,015**

THURSDAY (2/8)
B: English Muffin Breakfast Sandwich (½ recipe) and ½ a grapefruit
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
D: Spinach Prosciutto and Mozzarella Stuffed Pork Tenderloin with Garlic Mashed Potatoes and Roasted Mushrooms with Parmesan

Total Calories: 1,112**

FRIDAY (2/9)
B: English Muffin Breakfast Sandwich (½ recipe) and ½ a grapefruit
L: LEFTOVER Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
D: Korean-Inspired Salmon Rice Bowl and Spicy Garlic Edamame
Total Calories: 1,202**

SATURDAY (2/10)
B: Peanut Butter Oatmeal Protein Cookies
L: Pastrami Reuben Egg Rolls with 1 cup sliced cucumbers
D: DINNER OUT

Total Calories: 680**

SUNDAY (2/11)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Buffalo Chicken Dip with 12 tortilla chips, Everything Bagel Pigs in a Blanket and Jalapeno Poppers
D: Instant Pot Chicken Taco Chili with 2 tablespoons shredded cheddar, 2 tablespoons light sour cream and 1 ounce avocado

Total Calories: 1,124**

*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette
**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-this-button-wrapper { padding: 15px 0;
}
.print-this-hover { outline: 2px dashed #99ff99; outline-offset: 8px;
}
.print-this-button { cursor: pointer;
}