7 Day Wholesome Meal Plan (Feb 15-21)


Posted February 12, 2021 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 day healthy meal plan

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, clear grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less groceries, and have everything you need on hand to keep up with what's happening.

If you're on Facebook join my deephealing Facebook community, where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone shares! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the deephealing meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The shopping list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There are a lot of Room for cocktails, healthy snacks, desserts and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide whether to keep sharing them.

MONDAY (February 15th)
B: Loaded baked omelette muffins * (2B 4G 2P) with ½ grapefruit (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Air Fryer Falafel (1B 5G 1P) with ½ whole grain pita (2B 2G 2P), ¼ cup hummus (4B 4G 4P) with ½ Persian cucumber (0B 0G 0P), 6 halved cherry tomatoes (0B 0G 0P)

Total: WW points 16B 23G 16P, calories 1,042 **

TUESDAY (2/16)
B: Loaded baked omelette muffins (2B 4G 2P) with an orange (0B 0G 0P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Slow Cooker Chicken Sausage Creole (5B 5G 5P) over 1 cup of cooked rice cauliflower (0B 0G 0P)

Total: WW points 14B 17G 14P, calories 1,083 **

B: Loaded baked omelette muffins (2B 4G 2P) with ½ grapefruit (0B 0G 0P)
L: Waldorf salad with chicken (3B 4G 3P)
D: Instant Pot Braised Spiced Beef (5B 5G 5P) in 2 corn tortillas (3B 3G 3P) with pico de gallo salsa (0B 0G 0P), 2 tablespoons of grated paprika jack cheese (2B 2G 2P) and ¼ cup of grated romaine ( 0B 0G 0P)

Total: WW points 15B 18G 15P, calories 918 **

THURSDAY (February 18th)
B: Overnight oats in a glass (5B 5G 3P)
L: Waldorf salad with chicken (3B 4G 3P)
D: LEFTOVER Instant Pot Braised Spiced Beef (5B 5G 5P) with ¾ cup of brown rice (5B 5G 0P) and quick cabbage salad (2B 2G 2P)

Total: WW points 20B 21G 13P, calories 979 **

FRIDAY (February 19th)
B: Overnight oats in a glass (5B 5G 3P)
L: Waldorf salad with chicken (3B 4G 3P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Total: WW points 15B 19G 10P, calories 867 **

SATURDAY (February 20th)
B: Baked Sweet Potato Egg Cups (2B 4G 1P) with 1 ounce avocado (1B 1G 1P) and 1 cup mixed greens (0B 0G 0P)
L: Chicken and Parmesan Rolls # (5B 8G 5P)

Total: WW points 8B 13G 7P, calories 449 **

SUNDAY (2/21)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P), 2 ounces of salmon (0B 1G 0P), sliced ​​tomatoes and red onions (0B 0G 0P) and an orange (0B 0G 0P)
L: BLT salad with avocado (5B 5G 5P)
D: Lasagne soup (7B 9G 5P)

Total: WW points 18B 22G 16P, calories 861 **
* Freeze any leftovers that you / your family will not eat. Prepare muffins on Sunday evening if you wish.

** This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
Your calorie needs. I have left a lot of leeway for you so that you can buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.
# Double batter for breakfast Sunday.

* Google Doc

Print shopping list

Shopping List

To produce

  • 1 large grapefruit
  • 3 medium apples (any variety)
  • 1 medium banana
  • 5 medium oranges
  • 3 medium limes
  • 1 (6 oz) container of blueberries
  • ½ pound of red seedless grapes
  • 2 large (7 ounce) Hass avocados
  • 2 medium red peppers
  • 1 green pepper
  • 1 pack of sprouts (such as daikon radish sprouts)
  • 2 chili peppers (mild or hot, of your choice)
  • 2 Persian (mini) cucumbers
  • 1 English cucumber
  • 1 (8 ounce) sweet potato
  • 2 small heads of garlic
  • 1 medium-headed cauliflower (or 8 cups "matured")
  • 1 small bunch of celery
  • 2 medium-sized carrots
  • 2 large bunches of spring onions
  • 1 small PLUS 1 large head of romaine lettuce (sub for Iceberg in Turkey Club)
  • ½ small head of kale
  • 1 (10 oz) bag / clamshell mix green
  • 1 medium fresh Italian parsley
  • 1 medium bunch of fresh coriander
  • 1 small bundle / container of fresh thyme (you can put basil or parsley in egg cups if you wish)
  • 1 small bundle / container of fresh basil
  • 4 medium Roma tomatoes
  • 6 medium PLUS 1 large ripe tomatoes
  • 1 dry pint grape or cherry tomato
  • 1 small white onion
  • 1 small red onion
  • 1 small, 1 medium and 1 large yellow onion

Meat, poultry and fish

  • 2 packets of bacon in the middle
  • 6 ounce sliced ​​turkey breast (I like Boar & # 39; s Head)
  • 1 ½ pounds of boneless, skinless chicken thighs
  • 1 ¼ pound boneless and skinless chicken breasts
  • 9 ounce chicken andouille sausage
  • 14 ounces of sweet Italian chicken sausage
  • 1 (3 pound) roast feed
  • 1 pound of wild salmon
  • ½ pound salmon (smoked salmon)

Grains *

  • 1 loaf of thinly sliced ​​wholemeal bread (I like Dave & # 39; s Killer Bread)
  • 1 packet of wholemeal flatbread
  • 1 small pack of corn tortillas (you need 8)
  • 1 packet of oatmeal
  • 1 pack of lasagna noodles
  • 1 packet of dry brown rice (or 5 cups pre-cooked)
  • 1 small pack of unbleached all-purpose flour

Spices and spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Light mayonnaise
  • cumin
  • Crushed red pepper flakes
  • Creole spices
  • Cayenne pepper
  • Onion powder
  • oregano
  • Bay leaves
  • cinnamon
  • cinnamon sticks
  • NuNaturals Liquid Vanilla Stevia (or your favorite sweetener)
  • Apple Cider Vinegar
  • Reduced Sodium Soy Sauce *
  • Rice wine vinegar
  • Mirin
  • Wasabi in a tube
  • sesame oil
  • Toasted sesame seeds

Dairy & Other Chilled Items

  • 1 (pack of 18) large eggs
  • 1 container of hummus (any variety)
  • 1 small tub of low-fat cream cheese
  • 1 pack (8 ounces) of shredded partially skimmed mozzarella cheese
  • 1 pack of grated paprika jack cheese
  • 1 (8 ounce) packet of grated cheddar (can accommodate ¼ cup of pepper or mozzarella in omelette muffins if desired)
  • 1 (8 ounce) container of unsweetened almond milk (or milk of your choice)
  • 1 (32 ounce) container of nonfat Greek yogurt (Stonyfield or Fage)
  • 1 small wedge-fresh Pecorino Romano cheese (can be placed under 1 ounce of parmesan in egg cups if desired)
  • 1 small wedge-fresh parmesan cheese
  • 1 small tub of partially skimmed ricotta cheese

Potted and shaken

  • 1 (15.5 oz) can chickpeas
  • 2 (14 or 14.5 ounce) cans of diced tomato
  • 1 (6 ounce) can or (4.5 ounce) tube of tomato paste
  • 1 (8 oz) can of tomato sauce
  • 2 (32 oz) cartons of low sodium chicken broth
  • 1 (15 oz) can / carton of beef broth
  • 1 small can / glass of chipotle peppers in Adobo
  • 1 large jar of marinara sauce (or ingredients to make your own)


  • 1 small pack of frozen spinach (can be freshly chopped into omelette muffins if desired)

Other dry goods

  • baking powder
  • 1 small pack of chopped pecans or walnuts (1/4 cup if purchased from the bulk container)
  • 1 small pack of chia seeds (if you buy from the large container, you will need 1 tablespoon)
  • 1 packet of nori (seaweed)

* You can buy gluten-free if you wish

Print shopping list

Posted February 12, 2021 by Gina


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