<\/p>\n A free 7-day, flexible\u00a0weight loss meal plan<\/a>\u00a0including\u00a0breakfast<\/a>,\u00a0lunch<\/a>\u00a0and\u00a0dinner ideas<\/a>\u00a0and a shopping list.\u00a0All recipes<\/a>\u00a0include macros<\/a> and Weight Watchers<\/a> points.<\/p>\n First and foremost, I want to thank everyone who took time out of their busy schedule to and come meet me on my book tour ! I loved meeting all of you! Thank you for making me feel like part of your family! My heart is full and my cup runneth over! I am looking forward to the next few days and my remaining cities!<\/p>\n Don\u2019t forget that Valentine\u2019s Day<\/a> is this Wednesday! Show your love with something fancy like this Linguini with Sauteed Scallops and Peas<\/a> and then end with these cute Mixed Berry Pies<\/a> or my Chocolate Covered Strawberries<\/a>. Don\u2019t let the day pass without telling your loved ones how much they mean to you!<\/p>\n <\/p>\n With grocery prices soaring, many of us are having to adjust, scale back and\/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans<\/a>\u00a0by signing up for Relish+ (get a 14-day free trial here!<\/a><\/p>\n Get the Skinnytaste Ultimate Meal Planner! 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!<\/p>\n<\/div>\n<\/div>\n If you\u2019re following Weight Watchers<\/a>, all the recipes here have been updated to reflect the new Weight Watchers program<\/a>, <\/strong>with points displayed under the recipe title. The ww button<\/strong> in the recipe card takes you to the Weight Watchers website<\/a> where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index<\/a> are also updated!<\/p>\n<\/div>\n<\/div>\n If you\u2019re new to my meal plans, I\u2019ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans<\/a> here) that are meant as a guide, with plenty of wiggle room<\/strong> for you to add more food<\/strong>, coffee, beverages, fruits, snacks<\/a>, dessert<\/a>, wine, etc. or swap recipes out for meals you prefer, you can search for recipes<\/a> by course in the index<\/a>. Depending on your goals, you should aim for at least 1500 calories* per day. There\u2019s no one size fits all, this will range by your goals, your age, weight, etc.<\/p>\n There\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n Lastly, if you\u2019re on Facebook join my Skinnytaste Facebook Community where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\n Breakfast<\/a> and lunch<\/a> 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.<\/p>\n MONDAY (2\/12)<\/strong> Total Calories: 1,166*<\/p>\n TUESDAY (2\/13)<\/strong> Total Calories: 1,040*<\/p>\n WEDNESDAY (2\/14)<\/strong> Total Calories: 1,165*<\/p>\n THURSDAY (2\/15)<\/strong> Total Calories: 1,127*<\/p>\n FRIDAY (2\/16)<\/strong> Total Calories: 1,232*<\/p>\n SATURDAY (2\/17)<\/strong> Total Calories: 584*<\/p>\n SUNDAY (2\/18)<\/strong> Total Calories: 1,034*<\/p>\n *This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate your calorie needs<\/a>. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.<\/p>\n![\"\"](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2024\/02\/Week_421_Feb-12-Feb-18.jpg\")
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<\/a><\/div>\nFree 7 Day Healthy Meal Plan (Feb 12-18)<\/h2>\n
Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n
![\"Skinnytaste](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2021\/08\/Skinnytaste-UltimateMealPlanner-125.png\")
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<\/figure>\nBuy the Skinnytaste meal planner here:<\/h2>\n
A note about WW Points<\/h3>\n<\/p>\n
About The Meal Plan<\/h2>\n
Meal Plan:<\/h2>\n
B: Freezer Breakfast Burritos<\/a>
L: Mayo-less Tuna Pasta Salad<\/a> and a \u00bc cup (side) of raw almonds
D: Spicy Gochujang Tofu Bowl<\/a> (recipe x 2)<\/p>\n
B: Freezer Breakfast Burritos<\/a>
L: Mayo-less Tuna Pasta Salad<\/a> and a \u00bc cup (side) of raw almonds
D: Turkey Taco Spaghetti Squash Boats<\/a> with 2 tablespoons light sour cream and 1 ounce avocado with Instant Pot Refried Beans<\/a><\/p>\n
B: Freezer Breakfast Burritos<\/a>
L: LEFTOVER Turkey Taco Spaghetti Squash Boats<\/a> with 2 tablespoons light sour cream and 1 ounce avocado with Instant Pot Refried Beans<\/a>
D: Perfect Filet Mignon for Two<\/a> (recipe x 2) with Garlic Shrimp<\/a> and Perfect Baked Potato<\/a><\/p>\n
B: Freezer Breakfast Burritos<\/a>
L: LEFTOVER Turkey Taco Spaghetti Squash Boats<\/a> with 2 tablespoons light sour cream and 1 ounce avocado with Instant Pot Refried Beans<\/a>
D: Penne alla Vodka with Chicken<\/a><\/p>\n
B: \u00be cup nonfat plain Greek yogurt with \u00bd a chopped apple and 2 tablespoon chopped pecans
L: LEFTOVER Penne alla Vodka with Chicken<\/a>
D: Broiled Tilapia Oreganata<\/a> with \u00be cup brown rice and String Beans with Garlic and Oil<\/a><\/p>\n
B: Chocolate Oat Flour Banana Bread<\/a> with \u00bd cup low fat cottage cheese<\/a>
L: Pepperoni Pizza Bagel Bites<\/a> (recipe x 2) with 8 baby carrots
D: DINNER<\/a> OUT<\/p>\n
B: LEFTOVER Chocolate Oat Flour Banana Bread<\/a> with \u00bd cup low fat cottage cheese
L: LEFTOVER Pepperoni Pizza Bagel Bites<\/a> (recipe x 2) with 8 baby carrots
D: White Chicken Chili <\/a>with 2 tablespoons light sour cream and 1 ounce avocado<\/p>\n![\"\"](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2024\/02\/Screenshot-2024-02-08-202019.png\")
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