Healthy Diet

7-Day Weight-Loss Meal Plan (February 3-February 9)

posted February 1, 2020 by Gina

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 Weight-Loss Meal Plan

7-Day Weight-Loss Meal Plan

It’s funny, I keep seeing posts on social media about how long January has seemed, but getting settled into the new house has made it quick for me! I love having instant pot/pressure cooker recipes on hand for nights that I am super busy!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

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!

MONDAY (2/3)
B: Yogurt Chocolate Chip Muffins* (7B 8G 7P) with a pear (0B 0G 0P)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4B 4G 4P) with 1 small multigrain roll (3B 3G 3P)
D: Macaroni and Cheese Soup with Broccoli (6B 6G 6P)

Totals: Freestyle™ SP 20B 21G 20P, Calories 862**

B: Yogurt Chocolate Chip Muffins  (7B 8G 7P) with an apple (0B 0G 0P)
L: LEFTOVER Macaroni and Cheese Soup with Broccoli (6B 6G 6P)
D: Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Mexican Cauliflower “Rice” (1B 1G 1P)
(Recipe x 2)

Totals: Freestyle™ SP 21B 21G 18P, Calories 812**

B:  Yogurt Chocolate Chip Muffins (7B 8G 7P) with a pear (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Mexican Cauliflower “Rice” (1B
1G 1P)

Totals: Freestyle™ SP 19B 19G 16P, Calories 895**

B: 2 hard-boiled eggs (0B 4G 0P) with a banana (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an orange (0B 0G 0P)
D: Swedish Meatballs (7B 8G 7P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Parmesan Green Beans (1B
1G 1P)

Totals: Freestyle™ SP 17B 22G 13P, Calories 1,067**

FRIDAY (2/7)
B: 2 hard-boiled eggs (0B 4G 0P) with a banana (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Honey Garlic Shrimp (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) and Roasted Broccoli with Smashed Garlic
(2B 2G 2P)

Totals: Freestyle™ SP 13B 18G 8P, Calories 1,051**

B: Chewy Low Fat Banana Nut Oatmeal Cookies (7B 7G 5P)
L: Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans #  (7B 7G 7P)

Totals: Freestyle™ SP 14B 14G 12P, Calories 404**

SUNDAY (2/9)
B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) and an orange (0B 0G 0P)
L: LEFTOVER Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans #  (7B 7G 7P)
D: Asian Glazed Drumsticks (7B 7G 7P) with Asian Edamame Fried Rice (4B 5G 1P)
Totals: Freestyle™ SP 22B 25G 19P, Calories 1,001**

*Freeze any leftover you/your family won’t eat.

**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.
# Set aside ½ without dressing for leftover Sunday.

7-Day Weight-Loss Meal Plan (February 3-February 9)7-Day Weight-Loss Meal Plan (February 3-February 9)

*Google doc

Print Shopping List

Shopping List


2 medium pears (any variety)4 medium apples (any variety)1 small, 5 medium and 2 large oranges1 small and 2 medium bananas3 large heads garlic1 small shallot1 (3-inch) piece fresh ginger2 pounds (4 medium) Yukon gold potatoes1 pomegranate (or 1 small container of pomegranate seeds)2 small jalapenos¾ pound green beans3 ¾ pounds broccoli florets2 medium heads cauliflower (or 8 cups “riced”)1 small and 2 large carrots1 small bunch celery2 medium bunches scallions1 small container alfalfa sprouts1 (10-ounce) bag/clamshell mixed baby greens1 (5-ounce) bag/clamshell baby arugula1 small head Romaine lettuce (can sub mixed greens on Tuna Sandwich, if desired)3 medium (5-ounce) Hass avocados1 small bunch fresh Italian parsley1 small bunch fresh cilantro4 medium plum tomatoes2 medium vine-ripened tomatoes1 small red onion1 small, 2 medium and 1 large yellow onion

Meat, Poultry and Fish

1 pound (2) boneless, skinless chicken breasts½ pound 93% lean ground turkey½ pound 95% lean ground beef18 ounces (32) jumbo peeled and deveined shrimp1 ¾ pounds (8) chicken drumsticks


1 package cake flour1 package unbleached all-purpose flour1 package (7-inch) low-carb whole wheat tortillas (such as La Tortilla Factory)1 package dry brown rice (or 6 cups pre-cooked)1 package elbow pasta1 small multigrain roll1 small loaf whole grain bread1 package seasoned bread crumbs1 package quick oats

Condiments and Spices

Extra virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Vanilla extractBalsamic vinegarHoneyNutmegDry mustardChipotle chili powderCuminOreganoSmoked paprikaCayenne pepperRed wine vinegarAllspiceUnseasoned rice vinegarCrushed red pepper flakesGarlic powderReduced sodium soy sauce*CinnamonChampagne vinegarSriracha sauceSesame seedsLight mayonnaise

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs1 small box regular or unsalted butter1 small bottle pomegranate juice1 package shelled edamame1 medium package crumbled gorgonzola cheese1 (12-ounce) bottle skim milk1 (8-ounce) bottle 2% milk1 small wedge Parmesan cheese1 pint half and half1 (17.5-ounce) container nonfat plain Greek yogurt1 small block 2% sharp cheddar cheese1 (8-ounce) bag reduced fat shredded Mexican cheese blend1 (8-ounce) bag shredded cheddar cheese1 (8-ounce) box reduced fat cream cheese1 small tub light sour cream

Canned and Jarred

1 (5-ounce) can albacore tuna, in water2 (8-ounce) cans tomato sauce1 small jar/can chipotle chilis in adobo sauce1 (4-ounce) can or (4.5-ounce) tube tomato paste1 (32-ounce) carton reduced sodium beef broth1 (32-ounce) carton low or reduced sodium chicken broth1 (15-ounce) can chicken broth

Misc. Dry Goods

Baking sodaBaking powder1 small bag semi-sweet chocolate chipsCornstarch1 small package granulated sugar1 small package brown sugar1 (4-ounce) bag chopped walnuts1 (2.25-ounce) bag pecans

*You can buy gluten free, if desired

Print Shopping List

posted February 1, 2020 by Gina

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