7 Day Healthy Meal Plan (Feb 7-13)

posted February 5, 2022 by Gina

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

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Can you believe the first month of 2022 is already over? This year is already flying by! Did your team make it to the big game? I will admit, I am not the biggest football fan, but I love a good tailgate party and this Sunday there is none bigger! Hosting a party? Make sure you check out my Super Bowl and appetizer links to find some of my favorites apps like Buffalo Chicken Dip, Burger Sliders and Pepperoni Pizza Bites. If you are feeding a crowd check out my Quick Beef Chili or Madison’s Favorite Beef Tacos and make a taco bar! Enjoy and celebrate safely!

Want more Skinnytaste meal plans? With Relish+ you have access to over 50 specialty plans created just for you, with new ones being published each week! They include:

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally 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. 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!


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 (2/7)
B: Cream Cheese-Filled Almond Flour Banana Muffins* and a pear
L: Hearts of Palm Peanut Noodle Stir Fry
D: Roasted Brussels Sprouts and Cauliflower Soup and a grilled cheese*
Total Calories: 1,082**

B: Cream Cheese-Filled Almond Flour Banana Muffins and a pear
L: Protein Egg and Quinoa Salad Jars
D: Slow Cooker Chicken Tacos with Best Guacamole

Total Calories: 1,174**

B: Cream Cheese-Filled Almond Flour Banana Muffins and a pear
L: Protein Egg and Quinoa Salad Jars
D: Crock Pot Italian Sloppy Joe with Easy Garlic Broccolini
Total Calories: 1,011**

B: 2 hard-boiled eggs and ½ a grapefruit
L: LEFTOVER Crock Pot Italian Sloppy Joe with 8 baby carrots
D: Shrimp, Peas and Rice

Total Calories: 920**

FRIDAY (2/11)
B: 2 hard-boiled eggs and ½ a grapefruit
L: LEFTOVER Crock Pot Italian Sloppy Joe with 8 baby carrots
D: Seattle Smoked Salmon Chowder

Total Calories: 951**

B: Spinach Ricotta Quiche and an orange
L: Air Fryer Buffalo Chicken Nuggets with Blue Cheese Dressing

Total Calories: 519**

SUNDAY (2/13)
B: LEFTOVER Spinach Ricotta Quiche with ½ a grapefruit
L: 3 Buffalo Chicken Meatballs and Hot Spinach Dip with 12 tortilla chips
D: Slow Cooker French Dip Sandwiches

Total Calories: 909**

*Make muffins Sunday night and freeze any leftovers you/your family won’t eat.
Grilled cheese includes 2 thin slices whole grain bread and 1 ounce cheddar cheese
**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

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