7-Day Meal Plan Feb 13-19: Balanced Recipes and Meal Prep

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

7 Day Healthy Meal Plan

Celebrate Valentine’s Day with a thoughtful homemade menu. Start the morning with Heart-Shaped Chocolate Chip Banana Pancakes and consider a romantic dinner like Perfect Filet Mignon for Two or Scallops over Wilted Spinach Parmesan Risotto, finished with Chocolate Covered Strawberries for dessert.

With grocery costs rising, meal planning is one of the most effective ways to save money while maintaining healthy eating habits. These weekly plans are designed to be flexible—swap recipes, add snacks, beverages, fruit or an extra serving if needed. If you are following specific budgets, check available budget-friendly plan options and trial memberships where offered.

Where to Buy the Skinnytaste Meal Planner

• Amazon
• Barnes and Noble
• Indie Bound

About This Meal Plan

These free 7-day meal plans are intended as a practical guide. They provide structure with room to customize portion sizes, add snacks, drinks, coffee, fruit or dessert, and swap recipes to suit your preferences. For general guidance, many people aim for at least 1500 calories per day, but calorie needs vary based on age, weight and goals. The included grocery list is designed to make shopping efficient, reduce food waste, and help you stay on track all week.

If you like community support, consider joining the Skinnytaste Facebook community where members share photos, ideas and tips. You can also subscribe to the mailing list to receive meal plans and updates by email.

Weekly Meal Plan

Breakfast and lunch Monday–Friday are sized for one person. Dinners and weekend meals are sized for a family of four; some recipes yield leftovers suitable for additional meals or lunches. The grocery list covers all ingredients needed for the week.

MONDAY (2/13)
B: Berry Cottage Cheese Breakfast Bowl
L: Cobb Salad in a Jar with Buttermilk Ranch
D: 1/4 of Veggie Stromboli with Mushrooms

Estimated Total Calories: 1,035*

TUESDAY (2/14)
B: Heart-Shaped Chocolate Chip Banana Pancakes with 2 tsp maple syrup and ½ cup cottage cheese
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Perfect Filet Mignon for Two (double the recipe) with Perfect Baked Potato and Easy Garlic Broccolini

Estimated Total Calories: 1,109*

WEDNESDAY (2/15)
B: Protein PB & J Smoothie Bowl (½ recipe), topped with 1 tbsp melted peanut butter, ¼ cup blueberries and 1 tsp chia seeds
L: 5-Minute Microwave Salmon Rice Bowl
D: One-Pan Roasted Potatoes, Sausage and Peppers

Estimated Total Calories: 1,260*

THURSDAY (2/16)
B: Berry Cottage Cheese Breakfast Bowl
L: 5-Minute Microwave Salmon Rice Bowl
D: Cajun Chicken Pasta (lighter version)

Estimated Total Calories: 1,089*

FRIDAY (2/17)
B: Protein PB & J Smoothie Bowl (½ recipe) with 1 tbsp melted peanut butter, ¼ cup blueberries and 1 tsp chia seeds
L: Leftover Cajun Chicken Pasta
D: Pineapple Shrimp Fried Rice

Estimated Total Calories: 1,157*

SATURDAY (2/18)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Air Fryer Egg Salad on 1 slice whole grain bread with an orange
D: Dinner out or a flexible evening choice

Estimated Total Calories: 798*

SUNDAY (2/19)
B: Avocado Toast with Sunny-Side Egg and a protein shake
L: Chicken Barley Soup
D: Easy Inside-Out Turkey Cheeseburgers with Air Fryer French Fries (double recipe)

Estimated Total Calories: 1,018*

*This plan is a guideline. Many women aim for around 1500 calories per day, but individual needs vary—use a calorie calculator to estimate your personal requirements. Plans are intentionally flexible to allow for additional beverages, snacks, fruit, dessert or wine. **Leftover pancakes freeze well for later.

Shopping List

Produce

• 4 medium plus 1 large ripe banana
• 4 medium oranges
• 1 (6-oz) container blackberries
• 1 pint raspberries
• 1 (1-lb) container blueberries
• 1 (12-oz) container strawberries
• 2 medium pineapples
• 1 large Hass avocado
• 2 heads garlic
• 1 (1-inch) piece fresh ginger
• 1 small chili pepper or jalapeño
• 3 red bell peppers
• 1 yellow bell pepper
• 1 (8-oz) package crimini mushrooms
• 1 (8-oz) package white mushrooms
• 6 medium plus 3 large Russet potatoes (about 4 lbs)
• 1 small bunch celery
• 2 medium carrots
• 2 baby bok choy
• 2 bunches broccolini
• 1 small head iceberg lettuce (or 4 romaine leaves)
• 1 head romaine lettuce
• 1 (5-oz) bag baby spinach
• 2 bunches scallions
• 1 bunch fresh Italian parsley
• 1 small bunch fresh cilantro (or scallion greens)
• 1 pint grape or cherry tomatoes
• 2 medium plus 1 large vine-ripened tomato
• 2 red onions
• 1 small plus 1 medium yellow onion

Meat, Poultry & Fish

• 1 package center-cut bacon
• 1 lb Italian chicken sausage
• 1 lb 93% lean ground turkey
• 1 (6-oz) boneless skinless chicken breast (or 4 oz precooked)
• 1½ lb bone-in chicken breasts
• 1 lb boneless skinless chicken cutlets
• 1½ lb (4) filet mignon steaks
• ¾ lb (2) salmon fillets
• 1¼ lb large peeled and deveined shrimp

Grains*

• Whole wheat hamburger buns (100-calorie if preferred)
• Loaf of sliced whole grain bread
• Quick or old-fashioned oats
• Small package all-purpose flour
• Linguine
• Dry brown rice (or 4 cups pre-cooked)
• Pearled barley

Condiments & Spices

• Extra virgin olive oil
• Canola or vegetable oil
• Cooking spray
• Kosher salt
• Freshly ground black pepper
• Honey (optional)
• Pure maple syrup
• Mayonnaise (regular or light)
• Garlic powder, onion powder
• Dried parsley, basil, rosemary
• Sesame seeds (optional)
• Vanilla extract
• Crushed red pepper flakes (optional)
• Sweet red chili sauce, sriracha, sesame oil
• Cajun seasoning, paprika
• Soy sauce*, fish sauce
• Bay leaves
• Ketchup and/or mustard (optional)

Dairy & Refrigerated

• Liquid egg whites (pint)
• 18-pack large eggs
• 16-oz low-fat cottage cheese
• Light cream cheese
• Almond or oat milk (pint)
• 8-oz skim milk
• 1% buttermilk (pint)
• Sliced reduced-fat American or cheddar cheese
• Small package gorgonzola or blue cheese
• 8-oz shredded part-skim mozzarella
• 16-oz package pizza dough (or ingredients to make your own)

Canned & Jarred

• Jar marinara sauce
• Jar creamy peanut butter
• 2 (32-oz) cartons reduced-sodium chicken broth
• Small jar sliced pickles

Frozen

• Small package blueberries
• Small package sliced strawberries

Misc. Dry Goods

• Vanilla protein powder
• Chia seeds (need about 2 tbsp)
• Slivered almonds (½ cup if buying from bulk)
• Baking powder
• Mini chocolate chips

*Gluten-free substitutions are fine where indicated.

For an editable version of the grocery list and printable format, see the Google doc linked in the original plan.