7 Day Healthy Meal Plan (Feb 21-27)

posted February 18, 2022 by Gina

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

So, there are only 31 days til spring–but who’s counting lol??? While we all wait (im)patiently for old man winter to depart don’t forget to check out these recipes sure to warm you up from the inside out! Try my Shepherd’s Pie, Sausage, Cheese and Veggie Breakfast Casserole or my Instant Pot Baked Ziti. Craving something sweet? Try my quick and easy 3-Ingredient Baked Bananas.

One of the best ways to keep your healthy, homemade eating habits on track is to plan and prepare ahead! These weekday meal prep plans will help you do just that. We’ve sorted through 100’s of recipes to bring you 5 days worth of weekday breakfast, lunch and dinner ideas that are easy to put together, delicious and great on-the-go. In addition to the awesome recipes you’ll also find a full game-plan on how to prep these dishes ahead, what to make when, and storage tips.

About Relish+

I’ve partnered with Relish+ to bring you brand new . meal plans that you can customize, plus more! You can save and edit my meal plans, save any recipe from anywhere (including cookbooks!), get shopping lists and easily order groceries. Start your free trial today!

Ultimate . Meal Planner

I’m also excited to share the . Ultimate Meal Planner is now available! 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 starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally 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. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping 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 . Facebook Community where everyone’s sharing photos 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!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday 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 (2/21)
B: Peanut Butter Oatmeal Protein Cookies*
L: BBQ Chicken Salad*
D: 2 Vegetarian Enchiladas with Butternut Squash and Black Beans with Cilantro Lime Cauliflower Rice

Total Calories: 976**

TUESDAY (2/22)
B: LEFTOVER Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER BBQ Chicken Salad
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Broccoli and Orzo
Total Calories: 1,011**

WEDNESDAY (2/23)
B: 2 scrambled eggs with 1 slice whole grain toast and 1 ounce avocado
L: Greek Chickpea Salad (½ recipe)
D: Korean Beef Rice Bowls

Total Calories: 1,005**

THURSDAY (2/24)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Greek Chickpea Salad
D: Orecchiette Pasta with Chicken Sausage and Broccoli and a green salad #
Total Calories: 971**

FRIDAY (2/25)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Orecchiette Pasta with Chicken Sausage and Broccoli
D: Seattle Asian Salmon Bowls

Total Calories: 969**

SATURDAY (2/26)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Lebanese Lentil Soup with ½ whole wheat naan
D: DINNER OUT!

Total Calories: 700**

SUNDAY (2/27)
B: Baked Oatmeal with Blueberries and Bananas
L: LEFTOVER Lebanese Lentil Soup with ½ whole wheat naan
D: Whole Roasted Chicken with Lemon and Rosemary with Perfect Baked Potato and Roasted Parmesan Green Beans

Total Calories: 1,130**

*Prep Sunday night, if desired.
**This is just a guide, women should 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.

*Google doc

Print Shopping List

Shopping List

Produce

• 4 medium very ripe bananas
• 1 dry pint fresh blueberries (can sub frozen in Baked Oatmeal, if desired)
• 1 (6-ounce) container fresh berries (your choice)
• 5 medium lemons
• 2 medium limes
• 3 medium heads garlic
• 1 4-inch piece fresh ginger
• 1 medium jalapeno
• 1 small PLUS 1 medium cucumber
• 1 medium English cucumber
• 1 (in-husk) ear of corn (can sub frozen kernels in BBQ Chicken Salad, if desired)
• 1 medium (6-ounce) Hass avocado
• 5 ounces white mushrooms
• 1 container sprouts (such as daikon radish)
• 2 pounds (4) Russet potatoes
• 1 large (10-ounce) sweet potato
• ¾ pound green beans
• 1 medium head cauliflower
• 2 pounds broccoli florets (or 1 ½ pounds pre-cut)
• 1 small green bell pepper
• 1 medium butternut squash (or ¾ pound pre-cut)
• 3 large carrots
• 1 small bunch celery
• 3 medium bunches scallions
• 1 large bunch Lacinato kale
• 1 small head Romaine lettuce
• 1 (5-ounce) container mixed greens
• 1 (5-ounce) container baby spinach
• 1 small bunch fresh Italian parsley
• 3 small bunches fresh cilantro
• 1 small bunch/container fresh rosemary
• 1 small container fresh oregano (can sub ½ teaspoon dry in Greek Salad dressing, if desired)
• 1 dry pint grape or cherry tomatoes
• 2 small vine-ripened tomatoes
• 1 small red onion
• 2 small yellow onions

Meat, Poultry and Fish

• 1 (8-ounce) boneless, skinless chicken breast
• 1 (3-pound) whole chicken
• 1 pound Italian chicken sausage
• 1 pound peeled and deveined jumbo shrimp
• 1 pound 93% lean ground beef
• 1 pound wild salmon
• 1 package center-cut bacon

Grains*

• 1 package old fashioned or quick oats
• 1 small loaf sliced whole grain bread
• 1 small package corn tortillas (you need 8)
• 2 packages low carb whole wheat flour tortillas (I use La Tortilla Factory)
• 1 package whole wheat naan bread
• 1 package orzo pasta
• 1 package orecchiette pasta
• 1 medium package dry brown rice (or 5 cups pre-cooked)

Condiments and Spices

• Extra 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 fresh peppercorns)
• Sesame oil
• Sesame seeds
• Rice wine vinegar
• Mirin
• Reduced sodium soy sauce*
• Wasabi paste
• Gochujang
• Crushed red pepper flakes
• Honey
• Light vinaigrette dressing
• Dijon mustard
• Chili powder
• Cumin
• BBQ sauce
• Reduced sodium Montreal Chicken Seasoning
• Vanilla extract
• Cinnamon
• Garlic powder
• Herbes de Provence

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small box butter
• 1 container light ranch dressing (or ingredients to make your own)
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (2-ounce) chunk feta cheese
• 1 wedge fresh Parmesan cheese
• 1 (8-ounce) container nonfat milk (or milk of your choice)
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 container fresh salsa (optional, for Omelet Wrap. Can also buy hot sauce, if desired)

Canned and Jarred

• 1 small jar peanut butter (or other nut butter)
• 1 (15-ounce) can enchilada sauce (or ingredients to make your own)
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can reduced sodium black beans
• 1 small can/jar anchovy fillets
• 1 small jar kalamata or gaeta olives
• 2 (32-ounce) cartons vegetable broth

Misc. Dry Goods

• 1 package sugar free chocolate chips (such as Lily’s)
• 1 small package chopped walnuts
• 1 package nori (roasted seaweed)
• 1 small container vanilla protein powder (I like Orgain)
• 1 small package light brown sugar
• Baking powder
• 1 (1-pound) package dry green lentils

*You can buy gluten free, if desired

Print Shopping List