7 Day Healthy Meal Plan (Feb 20-26)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.

7 Day Healthy Meal Plan

So who else loves to throw ingredients in a crock pot in the morning and come home to a meal ready to go after work?? Some of my favorite slow cooker recipes are Slow Cooker Pernil (can make multiple meals), Slow Cooker Minestrone Soup, Madison’s Favorite Tacos or my Crock Pot Chicken a la Criolla. What’s your favorite?

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Buy the Skinnytaste meal planner here:

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

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 (2/20)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with ¾ cup Quinoa

Total Calories: 1,155*

TUESDAY (2/21)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Turkey Taco Spaghetti Squash Boats and Avocado Salad with Citrus Vinaigrette

Total Calories: 1,007*

WEDNESDAY (2/22)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Chicken Tenders Parmesan with Garlic Butter Mushrooms
Total Calories: 1,140*

THURSDAY (2/23)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Turkey Stuffed Peppers and a green salad**

Total Calories: 982*

FRIDAY (2/24)
B: Overnight Oats in a Jar
L: LEFTOVER Turkey Stuffed Peppers and LEFTOVER green salad
D: Broiled Fish with Tomato Caper Sauce with ¾ cup brown rice and Roasted Parmesan Green Beans

Total Calories: 1,040*

SATURDAY (2/25)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 513*

SUNDAY (2/26)
B: Crustless Potato Jalapeno Quiche with ½ cup low fat cottage cheese
L: LEFTOVER Chicken and Lentil Soup
D: Air Fryer Breaded Cubed Steak with Puerto Rican Style Beans and ½ cup brown rice

Total Calories: 1,121*

*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.
**Green salad includes 8 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and 5 tablespoons light vinaigrette. Set aside 1 serving with 1 tablespoon dressing on the side for lunch Friday.
Make 3 cups extra rice for dinner Friday, if desired.

*Google doc