7 Day Wholesome Meal Plan (Feb 1-7)


Posted January 29, 2021 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 day healthy meal plan

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine etc. or swap recipes for meals of your preference. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You’ll eat less, waste less food, and have everything you need on hand to keep up to date.

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

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year but it’s perfect now! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The shopping list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot of Room for cocktails, healthy snacks, desserts and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (2/1)
B: Baked oatmeal recipe with pears, bananas and walnuts * (6B 6G 4P)
L: Chickpea and Tuna Salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P) with 2 cups of chopped Romaine (0B 0G 0P), 1 tablespoon of light Caesar dressing (1B 1G 1P) and ½ ounce parmesan (2B 2G 2P)

Total: WW points 20B 28G 11P, calories 1,086 **

B: Baked oatmeal recipe with pears, bananas and walnuts (6B 6G 4P)
L: Chickpea and Tuna Salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P)
D: Chicken enchilada soup (3B 7G 3P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
Total: WW points 10B 22G 8P, calories 872 **

B: Baked oatmeal recipe with pears, bananas and walnuts (6B 6G 4P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
D: Korean beef rice husks (10B 10G 5P)

Total: WW points 20B 24G 13P, calories 968 **

B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER Chicken Enchilada Soup (3B 7G 3P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
D: Inside Out Turkey Cheeseburger (8B 8G 8P) with thin garlic parmesan fries (recipe x 4) (6B 6G 2P)

Total: WW points 23B 30G 19P, calories 1,100 **

FRIDAY (2/5)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Egg, tomato and spring onion sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Shrimp and Andouille Sheet Pan Dinner (6B 7G 6P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 20B 26G 15P, calories 1,095 **

B: Breakfast casserole with spinach and feta (6B 10G 6P) with an orange (0B 0G 0P)
L: baby greens with goat cheese, beets and candied pecans (9B 9G 11P)

Total: WW points 15B 19G 17P, calories 625 **

SUNDAY (2/7)
B: LEFTOVER breakfast casserole with spinach and feta (6B 10G 6P) with an orange (0B 0G 0P)
L: Simple no-cook salsa (0B 0G 0P), hot spinach dip (3B 3G 3P), 10 baked tortilla chips (3B 3G 3P) and half a pizza sausage roll (4B 4G 4P)
D: Buffalo Chicken Meatballs (1B 1G 1P) and BBQ Chicken Chili (3B 6G 2P)
Total: WW points 20B 27G 19P, calories 1,011 **

* Make oatmeal Sunday nights if desired and freeze any oatmeal that you / your family will not be eating.
** This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
Your calorie needs. I left a lot of leeway for you to buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

7-day healthy meal plan (February 1-7)7-day healthy meal plan (February 1-7)

* Google Doc

Print shopping list

grocery list

To produce

  • 2 large ripe bananas
  • 2 medium-ripe pears (any variety)
  • 1 medium apple (any variety)
  • 8 medium oranges
  • 1 medium lime
  • 1 medium lemon
  • 1 (6 oz) container of fresh berries (your choice)
  • 2 small jalapenos
  • 1 small cucumber
  • 1 medium red pepper
  • 1 small Hass avocado
  • 1 ½ pounds (4 medium) Russet or Yukon gold potatoes
  • 2 medium-sized garlic cloves
  • 3 medium-sized shallots
  • 1 (2 inch) piece of ginger
  • 5 ounces Baby Bella mushrooms
  • 4 small beets
  • 1 small head of broccoli
  • 1 small bunch of celery
  • 1 medium carrot
  • 3 medium-sized spring onions
  • 1 large bunch of coriander
  • 1 small bunch of Italian parsley
  • 2 large heads of romaine lettuce (sub for Iceberg in Cheeseburgers)
  • 1 bag / clamshell baby spinach
  • 1 (1 pound) bag / clamshell mixed baby green
  • 3 medium plum tomatoes
  • 2 large ripe tomatoes
  • 2 large red onions
  • 1 large yellow onion

Meat, poultry and fish

  • 1 pound 93% lean ground beef
  • 1 pound of 93% lean ground turkey
  • 1 ¼ pound of ground chicken
  • 2 pounds of boneless and skinless chicken breast
  • 3 ounces of raw Italian chicken sausage links
  • ¾ pounds of smoked sausage like andouille
  • ¾ pounds of peeled and deveined large shrimp

Grains *

  • 1 packet of oatmeal
  • 1 pack of whole grain ziti or cavatappi (I love Delallo)
  • 1 pack of wholegrain hamburger buns with 100 calories (I like Martin’s potato)
  • 1 bag of baked tortilla chips (or corn tortillas to make your own)
  • 1 packet of breadcrumbs
  • 1 small pack of unbleached all-purpose flour
  • 1 packet of dry brown rice (or 6 cups pre-cooked)

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Pure maple syrup
  • cinnamon
  • Vanilla extract
  • Red wine vinegar
  • balsamic vinegar
  • cumin
  • oregano
  • Reduced Sodium Soy Sauce *
  • sesame oil
  • Sesame seeds
  • Crushed red pepper flakes
  • Gochujang
  • honey
  • Ketchup (optional for cheeseburger)
  • Yellow mustard (optional for cheeseburgers)
  • Light mayonnaise
  • Creole spices
  • Garlic powder
  • Cayenne pepper
  • Frank’s RedHot Sauce
  • Smoked peppers
  • Chili powder
  • Barbecue sauce

Dairy & Other Chilled Items

  • 2 ½ dozen large eggs
  • Light Caesar dressing (or do-it-yourself ingredients)
  • Light blue cheese dressing (or do-it-yourself ingredients, optional for Buffalo Meatballs)
  • 1 (32 oz) tub of non-fat Greek yogurt (Stonyfield or Fage)
  • 1 (16 ounce) tub of light sour cream
  • 1 (15 oz) tub of partial skimmed milk cheese
  • 12 ounces feta cheese
  • 1 (4 ounces) log of Chavrie goat cheese
  • 1 sachet (8 ounces) of low-fat cheddar cheese
  • 1 sachet (8 ounces) of partially-skimmed shredded mozzarella cheese
  • 1 pack of sliced ​​provolone or mozzarella cheese
  • 1 packet of sliced ​​low fat cheddar cheese or 2% American
  • 1 pint of 2% milk
  • 1 (8 ounce) container of cream
  • 1 (8 ounce) bottle of skimmed milk (or non-milk of your choice)
  • 1 large wedge of fresh Parmigiano Reggiano
  • 1 small wedge-fresh Pecorino Romano (if desired, you can add ¼ cup of grated Parmigiano in baked ziti)

Potted and shaken

  • 1 (8 oz) can of tomato sauce
  • 1 (15 ounce) can of black beans
  • 1 (15 ounce) can chickpeas
  • 1 (15 oz) can of cannellini beans
  • 1 (15 oz) can of kidney beans
  • 1 (14.5 oz) can diced dainty tomato
  • 1 (14.5 ounce) can PLUS 1 (28 ounce) can of diced tomatoes (I love Tutturosso)
  • 1 jar of marinara (or ingredients to make your own)
  • 1 (32 oz) carton of low sodium chicken broth
  • 1 (32 ounce) carton of reduced sodium chicken broth
  • 1 small jar of sliced ​​cucumber
  • 1 small glass cap
  • 1 (12 oz) glass of roasted red pepper in water
  • 1 (6 ounce) can of wild tuna
  • 1 small can / glass of chipotle peppers in Adobo


  • 1 (16 ounce) bag of corn kernels
  • 1 packet of minced spinach (10 ounces)

Other dry goods

  • baking powder
  • 1 small bag of chopped walnuts (if you buy from the large container, you will need about ½ cup)
  • 1 small pack of light brown sugar
  • 1 small pack of glazed pecans

* You can buy gluten-free if you wish

Print shopping list

Posted January 29, 2021 by Gina




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