7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes contain macros and WW points.
7 day healthy eating plan
Valentine’s Day is here! It feels like this year has gone by so quickly! You can start your day with these cute heart-shaped chocolate chip banana pancakes! If you’re looking for a romantic meal at home, some favorite entrees are Perfect Filet Mignon or Wilt Scallops on spinach parmesan risotto and finish the meal with chocolate-covered strawberries for the perfect dessert.
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The ultimate skinny-taste meal planner
Get Skinnytaste’s Ultimate Meal Planner! The 52-Week Spiral Bound Meal Planner includes a 12-week meal plan, 30 (15 new) recipes, and a detachable grocery list. I like to start the week with gratitude, affirmation, and intention, so I’ve included a space for that too. I hope you like this as much as I do!
Buy the Skinnytaste meal planner here.
About WW points
All recipe points updated with new WW program, Points are displayed below the recipe title.I ww button On the recipe card, clicking it takes you to the Weight Watchers website. Here you can see the recipe builder used to determine those points and add them to your day (US only, account login required). All cookbook recipes in the cookbook index are also updated.
About meal plans
If you’re unfamiliar with my meal plan, I’m sharing these free 7-day flexible healthy meal plans (you can see previous meal plans here) intended as a guide. increase. room to spare for you add food, coffee, drinks, fruits, snacks, desserts, wine, etc. You can replace recipes with your favorite dishes, or search for recipes from courses using the index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all. This depends on your goals, age, weight, etc.
It also has an accurate and organized grocery list that makes grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook my participation Skinny Taste Facebook Community Join a place where people share pictures of the recipes they’re making hereI love all the ideas you guys share!who want to ride mail listyou can subscribe here Never miss a meal plan.
Meal plan:
Monday-Friday breakfast and lunch for one, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, the leftovers he can make enough for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make every meal on your plan.
Monday (2/13)
B: Berry Cottage Cheese Breakfast Bowl
L: Cobb Salad in a Buttermilk Ranch Jar
D: 1/4 veg stromboli with mushrooms
Total Calories: 1,035*
Tuesday (2/14)
B: Heart-shaped chocolate chip banana pancakes**, served with 2 teaspoons maple syrup and ½ cup cottage cheese
L: Cobb Salad in a Buttermilk Ranch Jar
D: Perfect Filet Mignon for Two (2 recipes) with Perfect Baked Potatoes and Easy Garlic Broccolini
Total Calories: 1,109*
Wednesday (2/15)
B: Protein PB & J Smoothie Bowl (1/2 recipe), 1 tablespoon melted peanut butter, ¼ cup blueberries, topped with 1 teaspoon chia seeds
L: Microwave 5 minutes salmon bowl
D: One-pan roasted potatoes, sausage, and green peppers
Total Calories: 1,260*
Thursday (2/16)
B: Berry Cottage Cheese Breakfast Bowl
L: Microwave 5 minutes salmon bowl
D: Light cajun chicken pasta
Total Calories: 1,089*
Friday (2/17)
B: Protein PB & J Smoothie Bowl (1/2 recipe), 1 tablespoon melted peanut butter, ¼ cup blueberries, topped with 1 teaspoon chia seeds
L: Thin leftover Cajun chicken pasta
D: Pineapple shrimp fried rice
Total Calories: 1,157*
Saturday (2/18)
B: Peanut Butter Breakfast Oatmeal Bowl (4 recipes)
L: Air fryer egg salad on a slice of whole grain bread, served with an orange
D: Eating out
Total Calories: 798*
Sunday (2/19)
B: Avocado toast, eggs and protein shake
L: Chicken barley soup
D: Easy Inside Out Turkey Cheeseburger Fries with Air Fryer (2 recipes)
Total Calories: 1,018*
*This is only a guideline, and women should aim for around 1,500 kcal per day. Click here for a calculator to help you estimate your calorie needsWe left plenty of room to add food such as coffee, drinks, fruit, snacks, desserts and wine.
**Freeze leftover cooked pancakes if desired.
Shopping list
production
- 4 medium and 1 large (ripe) bananas
- 4 medium oranges
- 1 (6 oz.) container of fresh blackberries
- 1 pint of dried raspberries
- 1 (1-pound) container of fresh blueberries
- 1 (12 oz) container of fresh strawberries
- 2 medium pineapples
- 1 large (6 oz) hass avocado
- 2 medium head garlic cloves
- 1 (1 inch) piece ginger
- 1 small chili pepper or jalapeno
- 3 medium red peppers
- 1 medium yellow pepper
- 1 (8 oz) package of crimini mushrooms
- 1 (8 oz) package of white mushrooms
- 6 medium and 3 large russet potatoes (about 4 pounds)
- 1 bunch celery
- 2 carrots (medium)
- 2 baby bok choy
- 2 bunches of broccoli
- 1 small iceberg lettuce head
- 1 medium head of romaine lettuce
- 1 (5 oz) bag/clamshell baby spinach
- 2 medium bunches of green onions
- 1 medium bunch of fresh Italian parsley
- 1 bunch fresh cilantro (you can sable leek leaves to garnish the fried rice if desired)
- 1 pint dried grapes or cherry tomatoes
- 2 medium and 1 large ripe tomato
- 2 medium red onions
- 1 small and 1 medium yellow onion
meat, poultry, fish
- 1 pack of center-cut bacon
- 1 pound Italian chicken sausage
- 1 lb 93% lean turkey meat
- 1 (6 oz) boneless and skinless chicken breast (or 4 oz cooked)
- 1 ½ lb bone-in chicken breast
- 1 pound boneless skinless chicken breast cutlets
- 1 ½ lb fillet steak (4)
- ¾ pound (2) salmon fillets
- 1 ¼ pounds large shrimp, peeled and deveined
Cereals*
- 1 Package Whole Wheat 100 Calorie Hamburger Buns (such as Martin’s)
- 1 loaf of sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 pack of quick oats or old-fashioned oats
- All-purpose flour 1 sachet
- 1 pack of linguine
- 1 pack of dry brown rice (or 4 cups cooked)
- 1 small packet of dry refined barley
condiments and spices
- extra virgin olive oil
- canola oil
- cooking spray
- olive oil spray (or mist oil mister)
- kosher salt (I like diamond crystal)
- pepper grinder (or raw peppercorns)
- honey (optional, for berry cottage cheese bowl)
- pure maple syrup
- regular or light mayonnaise
- garlic powder
- onion powder
- parsley
- basil
- Sesame seeds (optional for topping veggie stromboli)
- vanilla extract
- crushed red pepper flakes (optional, if using broccoli)
- sweet red chili sauce
- Sriracha sauce
- sesame oil
- Rosemary
- cajun seasoning
- soy sauce*
- fish sauce
- paprika
- bay leaves
- ketchup and/or mustard (optional, for cheeseburgers)
Dairy products and other refrigerated products
- 1 pint of liquid egg white
- 1 large 18-pack egg
- 1 (16 oz.) container of low-fat cottage cheese (I like Good Culture)
- 1 pail light cream cheese
- 1 pint of almond milk or oat milk
- 1 (8 oz.) container of skim milk
- 1 pint 1% buttermilk
- 1 pack sliced 2% American cheese or lean cheddar cheese
- 1 gorgonzola or blue cheese
- 1 (8 oz) package of shredded non-fat mozzarella cheese
- 1 (16 oz) package of pizza dough (or your own ingredients)
canned and bottled
- 1 bottle of marinara sauce
- 1 jar of creamy peanut butter
- Reduced Sodium Chicken Broth 2 (32 oz) Cartons
- 1 pickle, cut into small jars
frozen
- 1 small packet of blueberries
- 1 sliced strawberry (small pack)
Other dry goods
- 1 container vanilla protein powder (I like Orgain)
- 1 small package of chia seeds (you’ll need 2 tablespoons if buying from a bulk bin)
- 1 slivered almonds (1/2 cup required if buying from bulk bin)
- baking powder
- 1 small package of mini chocolate chips
*Gluten-free available for purchase if desired
