7-Day Weight-Loss Meal Plan (February 17-23)

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.

Feb 7-Day Weight-Loss Meal Plan

So how has the weather been by you lately? Lots of rain for so many people, I am already looking forward to spring! Depending on where you are, you may have winter recess coming up so make sure you check out my kid friendly recipes! Encourage them to pick out recipes and help you cook! Or for older kids, let them cook it all! This is a great way to fit in some additional family time AND it can help encourage picky eaters to be a little more adventurous! Let me know what their favorites are!

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!

THE DETAILS:

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 (2/17)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Italian Chopped Salad  (8B 8G 8P)
D: Greek Mac and Cheese (10B 10G 7P)

Totals: Freestyle™ SP 23B 23G 18P, Calories 848*

TUESDAY (2/18)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Greek Mac and Cheese (10B 10G 7P)
D: Crockpot Chicken Taco Chili (0B 5G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado
(1B 1G 1P)

Totals: Freestyle™ SP 18B 23G 13P, Calories 899*

WEDNESDAY (2/19)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
L: LEFTOVER Italian Chopped Salad  (8B 8G 8P)
D: Chicken Taco Chili Stuffed Peppers (3B 4G 3P) with 1 tablespoon light sour cream (1B 1G 1P) and Quick Mexican
Brown Rice (5B 5G 1P)

Totals: Freestyle™ SP 20B 23G 16P, Calories 846*

THURSDAY (2/20)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P)
D: Sicilian Rice Ball Casserole (9B 10G 9P)

Totals: Freestyle™ SP 12B 23G 12P, Calories 851*

FRIDAY (2/21)
B: Greek Yogurt with Berries Nuts and Honey (5B 8G 5P)
L: Chickpea Tuna Salad (0B 8G 0P) over 1 cup chopped romaine (0B 0G 0P)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4B 6G 4P)

Totals: Freestyle™ SP 9B 22G 9P, Calories 855*

SATURDAY (2/22)
B: Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and an orange (0B 0G 0P)
L: LEFTOVER Sicilian Rice Ball Casserole (9B 10G 9P)
D: DINNER OUT!

Totals: Freestyle™ SP 13B 15G 14P, Calories 565**

SUNDAY (2/23)
B: LEFTOVER Gluten-Free Lightened Up Banana Bread (4B 5G 5P) and 1 cup blueberries (0B 0G 0P)
L: Chicken Noodle Soup (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Quinoa Fiesta Enchilada Bake (7B 8G 3P)

Totals: Freestyle™ SP 18B 20G 15P, Calories 899*

*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