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Saturday, February 4, 2023

7 Day Wholesome Meal Plan (Feb 6-12)

This publish might include affiliate hyperlinks. Learn my disclosure coverage.

A free 7-day, versatile weight reduction meal plan together with breakfastlunch and dinner concepts and a buying record. All recipes embody macros and WW factors.

Meal-Plan Week Feb 6 collage

7 Day Wholesome Meal Plan

It’s nearly time for the massive recreation!!! Who’s excited? Lol, I’m excited for some recreation day apps – I’m not the most important sports activities fan however I like a great Tremendous Bowl occasion. A few of my favorites are Skinny Taco Dip, Skinny Buffalo Wings and Every part 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, cut back and/or get extra artistic with our meals. One of many absolute BEST methods to remain inside a funds and keep wholesome consuming habits is to MEAL PLAN. You may get extra 5-day Funds 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 sure 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 like beginning my week with gratitude, affirmations and intentions, so I included an area for that as nicely. I hope you’ll love this as a lot as I do!

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Purchase the Skinnytaste meal planner right here:

A word about WW Factors

All recipe factors have been up to date to replicate the brand new WW program, factors will show beneath the recipe title. I’ll hold 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 many others. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you must purpose for not less than 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and many others.

There’s additionally a exact, organized grocery record that can make grocery buying a lot simpler and far much less irritating. Save you time and cash. You’ll dine out much less usually, waste much less meals and also you’ll have all the things you want readily available to assist hold you on observe.

Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images 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 electronic mail record, 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 record is complete and consists of all the things that you must make all meals on the plan.

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

Whole Energy: 1,216*

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

Whole 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
Whole 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

Whole Energy: 1,026*

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

Whole Energy: 450*

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

Whole Energy: 1,075*

*That is only a information, ladies ought to purpose 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Inexperienced salad consists of 12 cups combined greens, 4 scallions, 1 cup every: tomatoes, carrots, cucumbers, chickpeas and 1/2 cup mild French dressing.  Put aside ½ the salad with dressing on the facet for dinner Thursday.

*Google doc

Buying Record


  • 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 crimson bell pepper (non-compulsory, 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 crimson onion
  • 1 small white onion
  • 2 medium yellow onions

Meat, Poultry and Fish

  • 1 (8-ounce) boneless, skinless rooster breast (can sub 6 ½ ounces pre-cooked or canned in Buffalo Hen Salad, if desired)
  • 1 (3-pound) entire rooster
  • 10 ounces 93% lean floor turkey
  • 12 ounces candy Italian rooster 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 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

  • Additional 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
  • Crimson wine vinegar
  • Common or mild mayonnaise
  • Pure maple syrup
  • Cinnamon
  • Nutmeg
  • Thyme
  • Bay leaves
  • Oregano
  • Adobo seasoning (comparable to Goya)
  • Sazon
  • Cumin
  • Crushed crimson 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 substances in record)

Dairy & Misc. Refrigerated Objects

  • 1 dozen giant eggs
  • 1 pint liquid egg whites
  • Mild blue cheese dressing (or substances to make your personal. Optionally available, for Buffalo Hen 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 mild 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 mild Havarti or mild cheddar (can sub 1 cup white cheddar in Sausage and Spinach Quiche, if desired)
  • 1 (8-ounce) bundle sliced decreased 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 substances to make your personal)
  • 1 (14-ounce) can decreased sodium rooster 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-compulsory topping for Breakfast Banana Break up)

*You should buy gluten free, if desired

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