Free 7-Day Meal Plan: Feb 26–Mar 3 Nutritious Weekly Menu

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 Weight Watchers points to help you track your progress.

Free 7-Day Healthy Meal Plan (Feb 26–Mar 3)

First, a special Happy Leap Year birthday to everyone born on February 29th — hope you have a wonderful day!

If you need meatless options for Lent, try recipes like Balsamic Roasted Veggies and White Bean Pasta or this simple Broiled Tilapia with Garlic. I also share a collection of Lenten-friendly recipes to make meatless cooking easy and satisfying.

With grocery prices rising, planning meals is one of the best ways to save money while eating well. Meal planning reduces waste, prevents last-minute takeout, and helps you stay on track with healthy choices. For more budget-friendly plans and weekly inspiration, consider the Relish+ meal plans—there are additional 5-day budget-friendly menus available.

Where to Buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

About This Meal Plan

These free, flexible 7-day meal plans are meant as a guide with plenty of room to customize. You can add snacks, coffee, fruit, dessert or swap meals for recipes you prefer. Breakfast and lunch Monday–Friday are sized for one, while dinners and weekend meals serve a family of four. Some recipes yield leftovers that work for another night or for lunches.

Aim for around 1,500 calories per day as a general target for women, but adjust based on your own goals, age and activity level. The plan includes a clear shopping list to make grocery trips faster and reduce waste. If you want community support, join the Skinnytaste Facebook group where members share photos and tips, or subscribe by email to receive meal plans directly.

Meal Plan Overview

Breakfasts and lunches Monday–Friday serve one; dinners and all weekend meals serve four. The grocery list below covers everything needed for the full week.

MONDAY (2/26)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: BBQ Chicken Salad with a whole wheat roll
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (double batch)
Total Calories: 1,079*

TUESDAY (2/27)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: BBQ Chicken Salad with a whole wheat roll
D: Madison’s Favorite Beef Tacos with Best Guacamole
Total Calories: 1,101*

WEDNESDAY (2/28)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Leftover Madison’s Favorite Beef Tacos with Best Guacamole
Total Calories: 1,112*

THURSDAY (2/29)
B: Cottage Cheese Egg and Sausage Frittata with an orange
L: Open-Faced Tuna Sandwich with Avocado and an apple
D: Baked Chicken Thighs with Brussels Sprouts and Sweet Potato
Total Calories: 1,224*

FRIDAY (3/1)
B: Green Smoothie Bowl
L: Open-Faced Tuna Sandwich with Avocado and carrot sticks (8)
D: Healthy Baked Fish Sticks with Coleslaw and Air Fryer French Fries (quadruple batch)
Total Calories: 1,150*

SATURDAY (3/2)
B: Protein Bagels with Cottage Cheese (double batch) topped with whipped cream cheese, cucumber and red onion
L: Slow Cooker Minestrone Soup with Everything Parmesan Crisps (double batch)
D: Dinner out
Total Calories: 513*

SUNDAY (3/3)
B: Protein Bagels with Cottage Cheese, whipped cream cheese, cucumber and red onion
L: Leftover Slow Cooker Minestrone Soup with Everything Parmesan Crisps
D: Sweet Potato Turkey Meatloaf with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,018*

*This is a guide only. Women may aim for around 1,500 calories per day; individual needs vary. Use a calorie calculator to estimate your personal needs and adjust portions or add snacks, beverages or treats as desired.

Shopping list

Produce

• 2 medium apples
• 4 medium oranges
• 1 medium lime
• 1 medium lemon
• 1 medium banana
• 1 small mango
• 1 (12-ounce) container strawberries
• 4 medium Hass avocados (about 6 oz each)
• 1 large head garlic
• 1 small shallot
• 1 (3-inch) piece fresh ginger
• 1 medium ear of corn (or frozen/canned corn for the BBQ chicken salad)
• 1 small bunch celery
• 1 medium bunch carrots
• 1 small red bell pepper
• 1 lb Brussels sprouts
• 1 lb green beans
• 1½ lb sweet potatoes (about 3 medium)
• 3½ lb Russet potatoes
• 2 (12-ounce) packages riced cauliflower
• 1 small package alfalfa or broccoli sprouts
• 2 large cucumbers
• 1 medium zucchini
• 1 small bunch scallions
• 1 medium head Romaine lettuce
• 1 small head green cabbage (or a 6-cup bag tri-color coleslaw mix)
• 1 small head purple cabbage
• 1 (5-ounce) bag baby spinach
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch or container fresh rosemary (or 1 tsp dried for Minestrone Soup)
• 1 small bunch fresh basil
• 1 small bunch or container fresh chives (or 2 tbsp scallion greens for caper sauce)
• 2 small plus 1 large vine-ripened tomatoes
• 2 medium plum tomatoes
• 1 large red onion
• 2 small yellow onions

Meat, Poultry and Fish

• 1 link Italian chicken sausage
• ½ lb boneless, skinless chicken breast
• 1¾ lb boneless, skinless chicken thighs (about 4 large thighs)
• 2 lb 93% lean ground beef
• 1 lb 93% lean ground turkey
• 1 lb Alaskan skinless cod fillet

Grains

• 1 large package crunchy corn taco shells (you need 16)
• 1 small loaf multigrain or sourdough bread
• 1 package plain panko breadcrumbs
• 1 small package unbleached all-purpose flour
• 1 package small pasta such as ditalini

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Reduced-sodium Montreal steak or chicken seasoning
• BBQ sauce (or ingredients to make your own)
• Reduced-sodium soy sauce
• Curry powder
• Sriracha
• Cumin
• Chili powder
• Paprika
• Dried oregano
• Bay leaves
• Light mayonnaise
• Red wine vinegar
• White wine vinegar
• Garlic powder
• Dried rosemary
• Dijon mustard
• Old Bay seasoning
• Dried parsley
• Everything Bagel seasoning
• Ketchup
• Worcestershire sauce
• Dried onion flakes
• Marjoram

Dairy & Refrigerated Items

• 1 dozen large eggs
• 1 (32-ounce) container low-fat cottage cheese
• 1 container light ranch dressing (or ingredients to make homemade ranch)
• 1 tub light whipped cream cheese
• 1 tub whipped butter
• 1 small tub light sour cream
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 large wedge fresh Parmesan
• 1 (8-ounce) bag shredded cheddar cheese
• 1 pint low-fat buttermilk
• 1 (8-ounce) container protein milk or milk of choice
• 2 (14-ounce) packages extra-firm tofu

Canned & Jarred

• 1 small jar smooth peanut butter
• 1 (8-ounce) can tomato sauce
• 1 (28-ounce) can petite diced tomatoes
• 1 (5-ounce) can tuna in water (albacore or chunk light)
• 1 small jar capers
• 1 (15-ounce) can white beans
• 1 (32-ounce) carton reduced-sodium chicken or vegetable broth

Frozen

• 1 small package frozen mango

Dry Goods & Misc.

• 1 small package peanuts (or ¼ cup from the bulk bin)
• 1 small package unsweetened coconut flakes
• Baking powder

*Gluten-free substitutions are fine where needed.