<\/p>\n A free 7-day, flexible\u00a0weight loss meal plan\u00a0including\u00a0breakfast<\/a>,\u00a0lunch<\/a>\u00a0and\u00a0dinner<\/a> ideas\u00a0and a shopping list.\u00a0All recipes\u00a0include macros and Weight Watchers<\/a> points.<\/p>\n During these crazy days of winter, where the weather can\u2019t really decide what it wants to do, comfort foods that combine warmth and ease are the way to go. Slow cooker<\/a> meals like my Slow Cooker Salsa Chicken with Black Beans and Corn<\/a> allows you to set it and forget it til dinner time while Instant Pot<\/a> recipes such as this Italian Pulled Pork Ragu<\/a> gets the job done quicker, is versatile and may even give you leftovers!<\/p>\n <\/p>\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, dessert, 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<\/a> 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 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 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<\/div>\n<\/div>\n 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.<\/p>\n MONDAY (2\/16)<\/strong> Total Calories: 1,166*<\/p>\n TUESDAY (2\/17)<\/strong> Total Calories: 1,266*<\/p>\n WEDNESDAY (2\/18)<\/strong> THURSDAY (2\/19)<\/strong> Total Calories: 1,124*<\/p>\n FRIDAY (2\/20)<\/strong> Total Calories: 1,152*<\/p>\n SATURDAY (2\/21)<\/strong> Total Calories: 560*<\/p>\n SUNDAY (2\/22)<\/strong> Total Calories: 1,119*<\/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.![\"\"](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2026\/02\/Week_528_Feb-16-Feb-22_c.jpg\")
<\/figure>\n![\"Skinnytaste](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2025\/10\/SKT-New-High-Protein.gif\")
<\/a><\/div>\nFree 7 Day Healthy Meal Plan (Feb 16-22)<\/h2>\n
Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n
![\"Skinnytaste](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2023\/10\/image-scaled.jpeg\")
<\/figure>\nBuy the Skinnytaste meal planner here:<\/h2>\n
Meal Plan:<\/h2>\n
B: Breakfast Burritos<\/a> with an orange
L: Tuna and White Bean Salad<\/a>
D: Kung Pao Tofu<\/a> with \u00be cup brown rice<\/p>\n
B: Breakfast Burritos<\/a> with an orange
L: Tuna and White Bean Salad<\/a>
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes<\/a> with Black Bean, Avocado, Cucumber Salad<\/a><\/p>\n
B: Breakfast Burritos<\/a> with \u00bd a grapefruit
L: Turkey Club<\/a> and an apple
D: Baked Pasta with Sausage and Spinach<\/a> and Massaged Raw Kale Salad<\/a>
Total Calories: 1,237*<\/p>\n
B: Breakfast Burritos<\/a> with \u00bd a grapefruit
L: LEFTOVER Baked Pasta with Sausage and Spinach<\/a>
D: Chicken and Broccoli<\/a> with \u00be cup brown rice**<\/p>\n
B: Air Fryer Breakfast Banana Split<\/a>
L: LEFTOVER Baked Pasta with Sausage and Spinach<\/a>
D: Skillet Cajun Spiced Fish with Tomatoes<\/a> with \u00be cup rice and String Beans with Garlic and Oil<\/a><\/p>\n
B: Instant Pot Steel Cut Oats<\/a>
L: Tuna Melt<\/a> (recipe x 2) with an apple
D: DINNER OUT<\/p>\n
B: Potato Cheddar Chive Bake<\/a> with a kiwi
L: Italian Sub Broccoli Salad<\/a>
D: Korean Beef Bowls<\/a><\/p>\n
**Make an extra 3 cups rice for dinner Friday, if desired<\/p>\n![\"\"](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2026\/02\/Screenshot-2026-02-12-204557.png\")
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