7-Day Meal Plan Feb 6-12: Weekly Menus and Recipes

A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and WW points to help you track your meals.

7-Day Healthy Meal Plan

Game day is almost here—who’s excited? I’m looking forward to the snacks and apps more than the game itself. Favorites include Skinny Taco Dip, Skinny Buffalo Wings and Everything Pigs in a Blanket. If you prefer a vegetarian option, try Spicy Buffalo Cauliflower Bites. Enjoy responsibly and have fun sharing food and company.

With grocery prices rising, many of us need to be more creative and intentional with meals. Meal planning is one of the best ways to save money while maintaining healthy eating habits. This plan is flexible, budget-conscious, and designed to reduce food waste, lower grocery trips, and make it easier to stick to your goals.

Where to buy the Skinnytaste meal planner:

• Amazon
• Barnes & Noble
• IndieBound

About This Meal Plan

These free, flexible 7-day meal plans are intended as a guide with plenty of wiggle room. You can add more food—coffee, beverages, fruit, snacks, dessert, wine—or swap recipes to suit your preferences. If you’re new to the plans, previous weeks and other sample meal plans are available to browse. Aim for at least 1,500 calories per day as a general baseline (your needs may vary by age, activity level, and goals).

The plan includes a clear, organized grocery list to make shopping efficient and to reduce stress. Planning in advance saves time, lowers food waste, and helps you stay on track. If you use Facebook, consider joining the Skinnytaste Facebook Community where people share photos of the recipes they make. You can also subscribe to the email list to receive meal plans and updates directly by email.

Meal Plan

Breakfasts and lunches Monday through Friday are designed to serve 1. Dinners and weekend meals serve a family of 4. Some recipes yield leftovers suitable for a second night or next-day lunch. The shopping list is comprehensive and includes everything needed to prepare the meals below.

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

Total Calories: 1,216*

TUESDAY (2/7)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Pork Carnitas with 2 corn tortillas, 2 oz avocado and 1/4 cup Pico de Gallo

Total Calories: 1,048*

WEDNESDAY (2/8)
B: Mushroom-Spinach Scrambled Eggs
L: Leftover Pork Carnitas with tortillas, avocado and Pico de Gallo
D: Sicilian Rice Ball Casserole with a green salad**

Total Calories: 1,155*

THURSDAY (2/9)
B: Mushroom-Spinach Scrambled Eggs
L: Leftover Pork Carnitas with tortillas, avocado and Pico de Gallo
D: Leftover Sicilian Rice Ball Casserole with leftover green salad

Total Calories: 1,155*

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

Total Calories: 1,026*

SATURDAY (2/11)
B: Burst Tomato Cottage Cheese Caprese Bowl (recipe x4)
L: Creamy Roasted Cauliflower Chowder
D: Dinner out

Total Calories: 450*

SUNDAY (2/12)
B: Crustless Sausage and Spinach Quiche with 1½ cups mixed greens and 2 tsp light vinaigrette
L: Open-Faced Tuna Melt Sandwich (recipe x2) with 8 baby carrots
D: Buttermilk Marinated Air Fryer Whole Chicken with Garlic Mashed Potatoes and Roasted Parmesan Green Beans

Total Calories: 1,075*

*This is a guide. Women should generally aim for around 1,500 calories per day; individual needs vary. A helpful calculator is available to estimate personal calorie needs. The plan leaves room to add coffee, beverages, fruit, snacks, dessert, wine, or other items. **Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each of tomatoes, carrots, cucumbers and chickpeas, and 1/2 cup light vinaigrette. Set aside half the salad with dressing on the side for Thursday dinner.

Shopping List

Produce

• 2 medium ripe bananas
• 1 medium mango
• 4 medium limes
• 2 small lemons
• 2 small (5-oz) plus 2 large (7-oz) Hass avocados
• 2 medium heads garlic
• 1 (1-inch) piece fresh ginger
• 3 small jalapeños
• 1 small red bell pepper (optional for Pico de Gallo)
• ¾ lb white or baby bella (crimini) mushrooms
• 5 Persian (mini) cucumbers (or 2 medium English cucumbers)
• 1 large head cauliflower
• 1 small bunch celery
• 4 medium carrots
• 1 medium bag baby carrots
• ¾ lb green beans
• 2 lb (4 medium) Yukon Gold potatoes
• 1 large bunch scallions
• 1 large bunch fresh cilantro
• 1 large bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small head Romaine or Bibb lettuce
• 1 (12-oz) plus 1 (1-lb) bag/clamshell baby spinach
• 1 (12-oz) plus (1-lb) container mixed greens
• 2 (1-lb) containers cherry or grape tomatoes
• 6 medium vine-ripened tomatoes
• 1 small red onion
• 1 small white onion
• 2 medium yellow onions

Meat, Poultry & Fish

• 1 (8-oz) boneless, skinless chicken breast (or 6½ oz pre-cooked/canned for the Buffalo chicken salad)
• 1 (3-lb) whole chicken
• 10 oz 93% lean ground turkey
• 12 oz sweet Italian chicken or turkey sausage
• 2½ lb boneless pork shoulder (blade roast)
• 1 lb peeled and deveined tail-off shrimp

Grains

• Whole wheat linguine
• Package of corn tortillas (you need 12)
• Small loaf sliced whole grain bread
• Small package all-purpose flour
• Small package dry long-grain rice
• Small package dry multicolor quinoa
• Package seasoned breadcrumbs

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray
• Kosher salt
• Pepper grinder or fresh peppercorns
• Garlic powder
• Red wine vinegar
• Regular or light mayonnaise
• Pure maple syrup
• Cinnamon, nutmeg, thyme, bay leaves, oregano
• Adobo seasoning and Sazon
• Cumin, crushed red pepper flakes, Frank’s RedHot
• Rice vinegar, reduced sodium soy sauce, honey, sesame oil
• Balsamic glaze and light vinaigrette dressing

Dairy & Refrigerated

• 1 dozen large eggs
• 1 pint liquid egg whites
• Light blue cheese dressing (optional for Buffalo Chicken Salad)
• 1 small box unsalted butter
• 1 small tub whipped butter
• 1 (32-oz) container whole milk or low-fat cottage cheese
• 1 (17.6-oz) container nonfat plain Greek yogurt
• 1 small tub light sour cream
• 1 pint half-and-half
• 1 pint 1% buttermilk
• 1 pint nonfat milk
• 1 (8-oz) container 2% milk
• Fresh Parmesan wedge
• 1 (8-oz) bag shredded white cheddar
• 1 (8-oz) bag shredded part-skim mozzarella
• 1 small block light Havarti or light cheddar
• 1 (8-oz) package sliced reduced-fat cheddar or American cheese

Canned & Jarred

• 2 (15-oz) cans cannellini or navy beans
• 1 (14-oz) can chickpeas
• 2 (4.5-oz) cans tuna in water
• 1 jar pomodoro (tomato) sauce
• 1 (14-oz) can reduced sodium chicken broth
• 1 (14-oz) can plus 1 (32-oz) carton vegetable broth
• 1 small can/jar chipotle peppers in adobo

Frozen

• 1 (5-oz) package peas

Misc. Dry Goods

• 1 small package pecan halves (or ¼ cup from bulk)
• 1 bottle dry white wine (or ½ cup broth for White Bean Scampi)
• Colored sprinkles (optional for Breakfast Banana Split)

You can buy gluten-free substitutes where indicated if desired.

For printable or digital versions, a Google Doc of the meal plan and shopping list is available for personal use.