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

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

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

This is going to beryllium a crazy week arsenic my book circuit begins! I americium truthful excited to sojourn Atlanta this Tuesday, Dallas this Wednesday, Houston this Thursday, Bethesda MD Saturday and Philly area Sunday! Don’t hide to unafraid your spot pinch tickets (required) which includes a signed transcript of Skinnytaste Simple!

If you are ending nan week pinch a Superbowl statement cheque retired immoderate of my favourite crippled clip appertizers– Taco Dip, Best Guacamole Recipe, aliases this Sausage Stromboli! Hope your squad made it to nan large game!

With market prices soaring, galore of america are having to adjust, standard backmost and/or get much imaginative pinch our meals. One of nan absolute BEST ways to enactment wrong a fund and support patient eating habits is to MEAL PLAN. You tin get much 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free proceedings here!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get nan Skinnytaste Ultimate Meal Planner! The 52 week spiral bound repast planner has play repast readying grids you tin tear retired and put connected your fridge if you wish, a 12-week repast plan, 30 (15 new) recipes, and tear-out market lists. I emotion starting my week pinch gratitude, affirmations and intentions, truthful I included a abstraction for that arsenic well. I dream you will emotion this arsenic overmuch arsenic I do!

Skinnytaste Ultimate Meal Planner

Buy nan Skinnytaste repast planner here:

  • Amazon
  • Barnes & Nobles
  • Indie Bound

A statement astir WW Points

If you’re pursuing Weight Watchers, each nan recipes present person been updated to bespeak nan caller Weight Watchers program, with points displayed nether nan look title. The ww button successful nan look paper takes you to nan Weight Watchers website wherever you tin spot nan look builder utilized to find those points and adhd it to your time (US only, you must beryllium logged into your account). All cookbook recipes successful nan cookbook index are besides updated!

About The Meal Plan

If you’re caller to my repast plans, I’ve been sharing these free, 7-day elastic patient repast plans (you tin spot my erstwhile meal plans here) that are meant arsenic a guide, pinch plenty of wiggle room for you to add much food, coffee, beverages, fruits, snacks, dessert, wine, etc. aliases switch recipes retired for meals you prefer, you tin hunt for recipes by people successful nan index. Depending connected your goals, you should purpose for astatine slightest 1500 calories* per day. There’s nary 1 size fits all, this will scope by your goals, your age, weight, etc.

There’s besides a precise, organized market database that will make market shopping truthful overmuch easier and overmuch little stressful. Save you money and time. You’ll dine retired little often, discarded little nutrient and you’ll person everything you request connected manus to thief support you connected track.

Lastly, if you’re connected Facebook subordinate my Skinnytaste Facebook Community wherever everyone’s sharing photos of recipes they are making, you tin subordinate here. I’m loving each nan ideas everyone’s sharing! If you wish to get connected nan email list, you tin subscribe present truthful you ne'er miss a repast plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to service 1 while dinners and each meals connected Saturday and Sunday are designed to service a family of 4. Some recipes make capable leftovers for 2 nights aliases luncheon nan adjacent day. The market database is broad and includes everything you request to make each meals connected nan plan.

MONDAY (2/5)
B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad pinch Lemon and Dill complete 2 cups babe spinach and a broadside of ¼ cup shelled pistachios
D: Lentil Bolognese pinch a greenish salad*

Total Calories: 1,192**

B: Mushroom-Spinach Scrambled Eggs and an orange
L: Chicken Salad pinch Lemon and Dill complete 2 cups babe spinach and a broadside of ¼ cup shelled pistachios
D: D: LEFTOVER Lentil Bolognese pinch a greenish salad

Total Calories: 1,192**

B: Air Fryer Breakfast Banana Split
L: Chicken Salad pinch Lemon and Dill complete 2 cups babe spinach and a broadside of ¼ cup shelled pistachios
D: Beef, Tomato and Acini di Pepe Soup and Easy Garlic Knots
Total Calories: 1,015**

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 pinch Garlic Mashed Potatoes and Roasted Mushrooms pinch 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**

B: Peanut Butter Oatmeal Protein Cookies
L: Pastrami Reuben Egg Rolls pinch 1 cup sliced cucumbers

Total Calories: 680**

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

Total Calories: 1,124**

*Green crockery includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup ray vinaigrette
**This is conscionable a guide, women should purpose for astir 1500 calories per day. Here’s a adjuvant calculator to estimate your calorie needs. I’ve near plentifulness of wiggle room for you to adhd much nutrient specified arsenic coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

Shopping list


  • 1 mini PLUS 2 mean oranges
  • 1 mini PLUS 2 mean lemons
  • 1 mean grapefruit
  • 3 mean bananas
  • 2 mean kiwi
  • 2 mini mangoes
  • 1 mini (5-ounce) Hass avocado
  • 1 ample caput garlic
  • 1 (3-inch) portion caller ginger
  • 12 mean jalapeno peppers
  • 14 mini (Persian) cucumbers (can sub 3 mean English, if desired)
  • 1 (8-ounce) package babe bella mushrooms
  • 1 (4-ounce) package achromatic mushrooms
  • 1 ½ pounds mixed mushrooms
  • 1 mini bunch carrots
  • 1 mini bunch celery
  • 2 pounds (4 medium) Yukon Gold potatoes
  • 2 mean bunches scallions
  • 1 mini bunch caller Italian parsley
  • 1 mini bunch caller cilantro
  • 1 mini bunch/container caller dill
  • 1 mini bunch/container caller thyme
  • 1 mini bunch/container caller basil (optional topping for Lentil Bolognese)
  • 1 (1-pound) clamshell/bag babe spinach
  • 1 (1-pound) clamshell/bag mixed greens
  • 1 barren pint cherry aliases grape tomatoes
  • 1 mini PLUS 2 mean yellowish onions

Meat, Poultry and Fish

  • 1 rotisserie chicken
  • 2 ½ pounds (5) boneless, skinless chickenhearted breasts
  • 1 package turkey bacon (I emotion Applegate)
  • 1 mini package sliced prosciutto
  • 1 package turkey basking dogs (such arsenic Applegate)
  • 6 ounces pastrami aliases corned beef
  • 1 lb 90% thin crushed beef
  • 1 lb pork tenderloin
  • 1 ¼ pounds (4) skinless salmon fillets


  • 1 (1-pound) package precocious macromolecule pasta (such arsenic Barilla)
  • 1 package Acini di pepe pasta (or different mini style pasta)
  • 1 mini package barren achromatic aliases brownish atom (or 3 cups pre-cooked)
  • 1 mini package aged fashioned aliases speedy oats
  • 1 ample container tortilla chips
  • 1 package ray full wheat English muffins
  • 1 mini package unbleached all-purpose flour
  • 1 package plain panko breadcrumbs

Condiments and Spices

  • Extra virgin oliva oil
  • Canola oil
  • Cooking spray
  • Olive lipid spray (or get a Misto lipid mister)
  • Kosher brackish (I for illustration Diamond Crystal)
  • Pepper grinder (or caller peppercorns)
  • Red vino vinegar
  • Italian seasoning (can sub oregano successful Lentil Bolognese, if desired)
  • Light vinaigrette dressing (or make your ain pinch ingredients successful list)
  • Pure maple syrup
  • Ground cinnamon
  • Bay leaves
  • Dijon mustard
  • Regular aliases reduced sodium soy sauce*
  • Gochujang
  • Balsamic vinegar
  • Mirin
  • Toasted sesame oil
  • Black sesame seeds
  • Honey
  • Cayenne pepper
  • Vanilla extract
  • Light mayonnaise
  • Ketchup
  • Worcestershire sauce
  • Hot condiment (such arsenic Frank’s RedHot)
  • Onion powder
  • White vinegar
  • Everything Bagel seasoning
  • Paprika
  • Chili powder
  • Garlic powder
  • Oregano
  • Cumin

Dairy & Misc. Refrigerated Items

  • ½ twelve ample eggs
  • 1 pint liquid ovum whites
  • 1 (16-ounce) PLUS (32-ounce) instrumentality nonfat plain Greek yogurt (I for illustration Fage aliases Stonyfield)
  • 1 mean instrumentality ray sour cream
  • 1 mini instrumentality fat free sour cream
  • 2 (8-ounce) packages reduced fat pick cheese
  • 1 mini container butter
  • 1 (8-ounce) instrumentality nonfat milk
  • 1 pint unsweetened vanilla almond milk
  • 1 (8-ounce) artifact cheddar cheese
  • 1 (8-ounce) container shredded aliases artifact debased fat crisp cheddar cheese
  • 1 (8-ounce) container shredded aliases wedge reduced fat Swiss food (I for illustration Jarlsberg)
  • 1 mini wedge caller Parmesan cheese
  • 1 (4-ounce) chunk aliases container shredded portion skim mozzarella cheese
  • 1 mini package bluish cheese
  • 1 package aliases jar sauerkraut
  • 1 package ovum rotation wrappers

Canned and Jarred

  • 2 (10-ounce) cans RoTel diced tomatoes pinch chilies
  • 1 (4-ounce) tin chopped greenish chilies
  • 1 (15.5-ounce) tin achromatic beans
  • 1 (15.5-ounce) tin kidney beans
  • 1 (15-ounce) tin chickpeas
  • 1 (8-ounce) tin herb sauce
  • 1 (8-ounce) tin herb paste
  • 1 (15-ounce) PLUS 1 (28-ounce) tin crushed aliases diced tomatoes (I for illustration Tuttorosso)
  • 1 (32-ounce) carton beef stock
  • 1 (32-ounce) carton rootlike broth
  • 1 mini jar peanut (or different nut/seed) butter
  • 1 mini jar sun dried tomatoes
  • 1 mini jar prepared horseradish


  • 1 (10-ounce) package maize kernels
  • 1 ample package edamame successful pod

Misc. Dry Goods

  • 1 mini package shelled pistachios (if buying from bulk bin, you request ¾ cup)
  • 1 mini package barren brown, greenish aliases reddish lentils
  • 1 mini package pecan halves (if buying from bulk bin, you request 2 tablespoons)
  • 1 mini package chia seeds (if buying from bulk bin, you request ½ cup)
  • 1 mini package granulated sugar
  • 1 package sweetener free cocoa chips (such arsenic Lily’s)
  • Colored sprinkles (optional topping for Air Fryer Banana Split)
  • Baking powder
  • Monk consequence sweetener aliases your favourite sweetener (can usage maple syrup aliases chromatic successful Chia Pudding, if desired)
  • 1 mini package dried unsweetened shredded coconut
  • 1 mini package vanilla macromolecule powder (I for illustration Orgain)
  • 1 vessel reddish vino (optional, for Lentil Bolognese)

*You tin bargain gluten free, if desired

Source Health Food
Health Food