A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Skinnytaste Meal Plan (Feb 12-18)

We never go out on Valentine’s Day, I prefer to stay home make our own special home cooked dinner. I added filet mignon on the menu for Valentine’s, but if it’s out of your budget you can swap it for a less expensive steak.

Hope everyone is enjoying these meal plans! If you’re new to my meal plans, I’ve been sharing free, 7-day flexible 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. You should aim for around 1500 calories* a 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 Skinnytaste 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!

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (2/12)
B: 2 Loaded Baked Omelet Muffins (4) and an orange (0)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette (3)
D: Butternut Squash and Spinach Lasagna Rolls (5) and a green salad with 2 tablespoons balsamic dressing (3)
Totals: Freestyle Points 15, Calories 964**

TUESDAY (2/13)
B: 2 Loaded Baked Omelet Muffins (4) and an orange (0)
L: LEFTOVER Butternut Squash and Spinach Lasagna Rolls (5) with 10 baby carrots (0)
D: Dirty Brown Rice with Shrimp (7) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 18, Calories 1094**

WEDNESDAY (2/14)
B: 2 Loaded Baked Omelet Muffins (4) and an orange (0)
L: LEFTOVER Butternut Squash and Spinach Lasagna Rolls (5) with 10 baby carrots (0)
D: Perfect Filet Mignon for Two (5) with Roasted Brussels Sprouts and Butternut Squash (1) and Mixed Berry Pie (6)
Totals: Freestyle Points 21, Calories 1214**

THURSDAY (2/15)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0) and ½ cup blueberries (0)
L: LEFTOVER Butternut Squash and Spinach Lasagna Rolls (5) with 10 baby carrots (0)
D: Instant Pot Turkey Meatball and Ditalini Soup (7)
Totals: Freestyle Points 16, Calories 789**

FRIDAY (2/16)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0) and ½ cup blueberries (0)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7)
D: Seattle Asian Salmon Bowl (7)
Totals: Freestyle Points 18, Calories 917**

SATURDAY (2/17)
B: Spicy Breakfast Fajitas with Eggs and Guacamole (5)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7)
D: Dinner Out!
Totals: Freestyle Points 12, Calories 545**

SUNDAY (2/18)
B:  Asparagus-Pancetta Potato Hash (4) with orange wedges (0)
L: BLT Salad with Avocado (5)
D: Crispy Togarashi Chicken with Cucumber Relish (4) with ½ cup brown rice (3)
Totals: Freestyle Points 16, Calories 832**

NOTES: 1 Green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan.

**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.  3 Double the recipe for a family of 4.  4 Cook oats with water according to package instructions then add milk, salt and berries.

*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.

Shopping List:

Produce

• 5 oranges
• 1 large bunch scallions
• 2 pounds butternut squash
• 1 pound Brussels sprouts
• 1 small package or bunch radish sprouts (such as Daikon)
• 1 pound Yukon gold potatoes
• 1 bunch celery
• 1 pound fresh asparagus
• 1 green bell pepper
• 2 medium head romaine lettuce (or 11 cups chopped)
• 1 small (4 ounce) and 2 medium (5 ounce) Hass avocados
• 4 Roma tomatoes
• 2 small vine-ripened tomatoes
• 1 small and 1 large shallot
• 1 medium zucchini
• 1/2 small head white cabbage (about 5 cups shredded)
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 2 medium limes
• 1 (6-ounce) container fresh blueberries
• 1 small container or bunch fresh thyme
• 1 large head garlic
• 2 English cucumbers
• 1 small cucumber
• 1 small package or bunch fresh basil
• 3 red bell peppers
• 1 large bag baby carrots
• 1 small red onion
• 2 medium yellow onions
• 1 medium white onion
• 1 pint fresh strawberries
• 1 pint fresh raspberries
• 1 pint fresh blackberries
• 1 small lemon
• 1 small piece fresh ginger

Meat, Poultry and Fish

• 2 packages center-cut bacon
• ½ pound 96% lean ground beef
• 1 pound medium peeled and deveined shrimp
• 1 pound 93% lean ground turkey
• 2 (6 ounce) filet mignon steaks (or 4 for a family of 4)
• 1 pound (4) wild salmon filets
• 1 pound (2) boneless, skinless chicken breasts
• 2 ounces pancetta (or sub bacon in Asparagus-Pancetta Hash, if desired)

Grains

• 1 box lasagna noodles*
• 1 small container quick cooking oats*
• 1 package seasoned breadcrumbs*
• 1 small box dry Ditalini pasta or other small pasta*
• 1 medium package dry brown rice
• 1 small package corn tortillas
• 1 package whole wheat panko breadcrumbs*
• 1 small bag all-purpose flour*

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Dijon mustard
• Red wine vinegar
• Balsamic vinaigrette
• Chicken bouillon
• Bay leaves
• Cayenne pepper
• Paprika
• Thyme
• Apple cider vinegar
• Sesame seeds
• Reduced sodium soy sauce or tamari
• Mirin
• Wasabi in tube
• Rice vinegar
• Toasted sesame oil
• Cumin
• Chili powder
• Red pepper flakes
• Cornstarch
• Light mayonnaise (I like Hellman’s)
• Raw sugar
• Hot sauce and/or your favorite salsa
• Shichimi Togarashi (Japanese 7 Spice Blend)

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (15-ounce) container fat free ricotta cheese (I like Polly-o)
• 1 wedge fresh parmesan cheese
• 1 (8-ounce) bag part-skim shredded Italian Blend (I like Sargento)
• 1 small block cheddar cheese (or sub ½ cup Italian Blend in Omelet Muffins, if desired)
• 1 (12-ounce) bottle skim milk
• 1 small wedge Pecorino Romano cheese (or sub 3 tablespoons parmesan, if desired)
• 1 small container crumbed feta or queso fresco
• Pie crust

Frozen

• 2 (10-ounce) packages frozen chopped spinach

Canned and Jarred

• 1 (28-ounce) can diced San Marzano tomatoes (I like Tuttorosso)
• 1 (32-ounce) box reduced sodium chicken broth
• 1 (15-ounce) can chickpeas

Misc. Dry Goods

• 1 small package nori* regular or gluten free