Meal-Plan Week Feb 6 collage

7 Day Wholesome Meal Plan (Feb 6-12)

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A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and WW factors.

Meal-Plan Week Feb 6 collage

7 Day Wholesome Meal Plan

It’s nearly time for the massive sport!!! Who’s excited? Lol, I’m excited for some sport day apps – I’m not the most important sports activities fan however I really like a superb Tremendous Bowl get together. A few of my favorites are Skinny Taco Dip, Skinny Buffalo Wings and Every little thing Pigs in a Blanket. On the lookout for a vegetarian possibility? Try my Spicy Buffalo Cauliflower Bites. Take pleasure in!

With grocery costs hovering, many people are having to regulate, reduce and/or get extra artistic with our meals. One of many absolute BEST methods to remain inside a finances and preserve wholesome consuming habits is to MEAL PLAN. You may get extra 5-day Price range Pleasant Meal Plans by signing up for Relish+ (get a 14-day free trial right here!)

Final Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Final Meal Planner! The 52 week spiral certain meal planner has weekly meal planning grids you’ll be able to tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as effectively. I hope you’ll love this as a lot as I do!

Skinnytaste Ultimate Meal Planner

Purchase the Skinnytaste meal planner right here:

A be aware about WW Factors

All recipe factors have been up to date to mirror the brand new WW program, factors will show underneath the recipe title. I’ll maintain the ww button within the recipe card, click on on that and it takes you to the Weight Watchers web site the place you’ll be able to see the recipe builder used to find out these factors and add it to your day (US solely, you should be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!

About The Meal Plan

When you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you’ll be able to see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your targets, it’s best to intention for no less than 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so forth.

There’s additionally a exact, organized grocery checklist that can make grocery buying a lot simpler and far much less tense. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have the whole lot you want available to assist maintain you on observe.

Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail checklist, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. The grocery checklist is complete and consists of the whole lot it’s worthwhile to make all meals on the plan.

MONDAY (2/6)
B: Air Fryer Breakfast Banana Break up
L: Buffalo Rooster Salad
D: White Bean Scampi with Linguine

Complete Energy: 1,216*

B: Air Fryer Breakfast Banana Break up
L: Buffalo Rooster Salad
D: Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
Complete Energy: 1,048*

B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: Sicilian Rice Ball Casserole with a inexperienced salad**

Complete Energy: 1,155*

B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: LEFTOVER Sicilian Rice Ball Casserole with LEFTOVER inexperienced salad
Complete Energy: 1,155*

FRIDAY (2/10)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Pork Carnitas with 2 corn tortillas, 2 ounces avocado and ¼ cup Pico de Gallo
D: Teriyaki Shrimp Quinoa Bowls

Complete Energy: 1,026*

B: Burst Tomato Cottage Cheese Caprese Bowl (recipe x 4)
L: Creamy Roasted Cauliflower Chowder

Complete Energy: 450*

SUNDAY (2/12)
B: Crustless Sausage and Spinach Quiche with 1 ½ cups combined greens and a pair of teaspoons gentle French dressing
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) with 8 child carrots
D: Buttermilk Marinated Air Fryer Complete Rooster with Garlic Mashed Potatoes and Roasted Parmesan Inexperienced Beans

Complete Energy: 1,075*

*That is only a information, girls ought to intention for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Inexperienced salad consists of 12 cups combined greens, 4 scallions, 1 cup every: tomatoes, carrots, cucumbers, chickpeas and 1/2 cup gentle French dressing.  Put aside ½ the salad with dressing on the facet for dinner Thursday.

*Google doc

Buying Listing


  • 2 medium ripe bananas
  • 1 medium mango
  • 4 medium limes
  • 2 small lemons
  • 2 small (5-ounce) PLUS 2 giant (7-ounce) Hass avocados
  • 2 medium heads garlic
  • 1 (1-inch) piece contemporary ginger
  • 3 small jalapenos
  • 1 small pink bell pepper (non-obligatory, for Pico de Gallo)
  • ¾ pound white or child bella (crimini) mushrooms
  • 5 medium Persian (mini) cucumbers (can sub 2 medium English, if desired)
  • 1 giant head cauliflower
  • 1 small bunch celery
  • 4 medium carrots
  • 1 medium bag child carrots
  • ¾ pound inexperienced beans
  • 2 kilos (4 medium) Yukon Gold potatoes
  • 1 giant bunch scallions
  • 1 giant bunch contemporary cilantro
  • 1 giant bunch contemporary Italian parsley
  • 1 small bunch/container contemporary basil
  • 1 small head Romaine or Bibb lettuce
  • 1 (12-ounce) PLUS 1 (1-pound) bag/clamshell child spinach
  • 1 (12-ounce) PLUS (1-pound) container combined greens
  • 2 (1-pound) containers cherry or grape tomatoes
  • 6 medium vine-ripened tomatoes
  • 1 small pink onion
  • 1 small white onion
  • 2 medium yellow onions

Meat, Poultry and Fish

  • 1 (8-ounce) boneless, skinless hen breast (can sub 6 ½ ounces pre-cooked or canned in Buffalo Rooster Salad, if desired)
  • 1 (3-pound) entire hen
  • 10 ounces 93% lean floor turkey
  • 12 ounces candy Italian hen or turkey sausage
  • 2 ½ kilos boneless pork shoulder blade roast
  • 1 pound peeled and deveined tail-off shrimp


  • 1 bundle entire wheat linguine (I really like Delallo)
  • 1 medium bundle corn tortillas (you want 12)
  • 1 small loaf sliced entire grain bread
  • 1 small bundle all-purpose flour
  • 1 small bundle dry lengthy grain rice
  • 1 small bundle dry multicolor quinoa
  • 1 bundle seasoned breadcrumbs

Condiments and Spices

  • Further virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or contemporary peppercorns)
  • Garlic powder
  • Purple wine vinegar
  • Common or gentle mayonnaise
  • Pure maple syrup
  • Cinnamon
  • Nutmeg
  • Thyme
  • Bay leaves
  • Oregano
  • Adobo seasoning (akin to Goya)
  • Sazon
  • Cumin
  • Crushed pink pepper flakes
  • Frank’s RedHot sauce
  • Rice vinegar
  • Decreased sodium soy sauce*
  • Honey
  • Sesame oil
  • Balsamic glaze
  • Mild French dressing dressing (or make your personal with components in checklist)

Dairy & Misc. Refrigerated Gadgets

  • 1 dozen giant eggs
  • 1 pint liquid egg whites
  • Mild blue cheese dressing (or components to make your personal. Non-obligatory, for Buffalo Rooster Salad)
  • 1 small field unsalted butter
  • 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
  • 1 (32-ounce) container entire milk or low fats cottage cheese (I like Good Tradition)
  • 1 (17.6-ounce) container nonfat plain Greek yogurt (I like Fage)
  • 1 small tub gentle bitter cream
  • 1 pint half and half
  • 1 pint 1% buttermilk
  • 1 pint nonfat milk
  • 1 (8-ounce) container 2% milk
  • 1 medium wedge contemporary Parmesan cheese
  • 1 (8-ounce) bag shredded white cheddar
  • 1 (8-ounce) bag shredded part-skim mozzarella
  • 1 small block gentle Havarti or gentle cheddar (can sub 1 cup white cheddar in Sausage and Spinach Quiche, if desired)
  • 1 (8-ounce) bundle sliced lowered fats cheddar or American cheese

Canned and Jarred

  • 2 (15-ounce) cans cannellini or navy beans
  • 1 (14-ounce) can chickpeas
  • 2 (4.5-ounce) cans tuna in water
  • 1 jar pomodoro (tomato) sauce (or components to make your personal)
  • 1 (14-ounce) can lowered sodium hen broth
  • 1 (14-ounce) can PLUS 1 (32-ounce) carton vegetable broth
  • 1 small can/jar chipotle peppers in adobo


Misc. Dry Items

  • 1 small bundle pecan halves (if shopping for from bulk bin, you want ¼ cup)
  • 1 bottle dry white wine (can sub ½ cup broth in White Bean Scampi if desired)
  • Coloured sprinkles (non-obligatory topping for Breakfast Banana Break up)

*You should buy gluten free, if desired

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