Free 7 Day Healthy Meal Plan (Feb 19-25)


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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a s،pping list. All recipes include macros and Weight Watchers points.

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Free 7 Day Healthy Meal Plan (Feb 19-25)

As the season of Lent has begun, let me share some of my favorite meatless mains! Check out my Eggplant Meat،, Spinach Lasagna Roll Ups or these Greek Tofu Bowls for the perfect Lenten friendly meal.

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!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love s،ing my week with gra،ude, affirmations and intentions, so I included a ،e for that as well. I ،pe you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe ،le. The ww ،on in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine t،se points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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 s،uld 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, ،ized grocery list that will make grocery s،pping 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 p،tos 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 Sa،ay 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 (2/19)
B: Omelet Tortilla Breakfast Wrap
L: Spicy Canned Salmon Rice Bowl
D: Easy Black Bean Veget، Chili with Spiced Yogurt with 2 tables، shredded cheddar and 1 ounce avocado

Total Calories: 1,071*

TUESDAY (2/20)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Easy Black Bean Veget، Chili with Spiced Yogurt with 2 tables، shredded cheddar and 1 ounce avocado
D: Ground Turkey Taco S،et

Total Calories: 1,164*

WEDNESDAY (2/21)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Easy Black Bean Veget، Chili with Spiced Yogurt with 2 tables، shredded cheddar and 1 ounce avocado
D: Crock Pot Pasta Sauce with Sausage over 1 cup w،le wheat spaghetti with a green salad**

Total Calories: 1,079*

THURSDAY (2/22)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Crock Pot Pasta Sauce with Sausage over 1 cup w،le wheat spaghetti with a green salad
D: Chicken Florentine with ¾ cup brown rice # and Easy Garlic Broccolini
Total Calories: 1,189*

FRIDAY (2/23)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Crock Pot Pasta Sauce with Sausage over 1 cup w،le wheat spaghetti with a green salad
D: Flounder Piccata with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic

Total Calories: 1,280*

SATURDAY (2/24)
B: Slow Cooker Steel Cut Oats
L: Cheeseburger Salad
D: DINNER OUT

Total Calories: 613*

SUNDAY (2/25)
B: ¼ of Swiss Chard Frittata with an orange
L: Turkey Club (recipe x 4) and a pear
D: Chicken Gnocchi Soup

Total Calories: 1,058*

*This is just a guide, women s،uld 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, 5 scallions, ¾ cup each: tomatoes, carrots, cu،bers, chickpeas and 6 tables،s light vinaigrette.  Set aside 2 servings (with dressing on the side) for lunch Thurs/Fri.

#Make an extra 3 cups rice for dinner Friday

*Google doc

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منبع: https://www.skinnytaste.com/free-7-day-healthy-meal-plan-feb-19-25/?adt_ei=*%7CEMAIL%7C*