7-Day Healthy Meal Plan (January 24-30)

medinews January 22, 2022

95 6 minutes read

sent January 21, 2022 through gina

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A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a grocery list. The recipes contain macros and links to the WW recipe creator to get your personal points.

7 day healthy meal plan

I hope everyone is staying warm – it was so cold!!! Check out my soup and chili recipes to keep you warm!

Check out my new meal plan series in Relish+, One Pan Meals! These easy one-pot, skillet, and skillet recipes are meals that are prepared entirely in one cooking vessel from start to finish. Perfect for busy weekdays, these meals are quick and easy. And this is the final week of my partnership with Home Chef, you can expect basil parmesan crusted salmon, Peruvian-inspired steak with lomo saltado sauce, and crispy chicken cutlet dinners on the menu.

Ultimate Meal Planner by Skinnytaste

I'm also excited to announce that the Skinnytaste Ultimate Meal Planner is now available! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note on WW Personal Points:

Many of you are asking if I will include the new WW Personal points to my recipes. I'm including links to my recipe builder, see the orange button to the print recipe button which has my personal points. Click on this and you will be taken to the Weight Watchers website where you can see the WW points and add them to your tag (US only, you must be logged into your account). All the cookbook recipes in the cookbook directory are finally updated!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. You should aim for around 1500 calories* per day.

There's also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Last but not least if you are on facebook join my Skinnytaste facebook community who all share photos of recipes they make you can join here. I love all the ideas everyone is sharing! If you'd like to be added to the email list, you can sign up here so you don't miss a meal plan!

THE DETAILS:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (24.1.)
B: Freezer breakfast burritos*
L: Palm hearts with peanut noodles in the pan*
D: Lebanese lentil soup* with ½ piece of wholemeal naan
Total Calories: 1,031**

TUESDAY (25.1.)
B: LEFT UP breakfast burritos from the freezer
L: REMAINING Lebanese lentil soup with ½ piece of whole grain naan
D: Chicken Chimichangas with Cilantro Lime Cauliflower Rice
Total Calories: 1,026**

WEDNESDAY (26.1.)
B: LEFT UP breakfast burritos from the freezer
L: REMAINING Lebanese lentil soup with ½ piece of whole grain naan
D: Sicilian rice ball casserole with green salad #

Total Calories: 1,098**

THURSDAY (27.1.)
B: Avocado Toast with Sunny Side Egg
L: Open tuna melt sandwich and an apple
D: LEAVES Sicilian rice ball casserole with green salad
Total Calories: 1,035**

FRIDAY (28.1.)
B: Avocado Toast with Sunny Side Egg
L: Open tuna melt sandwich and an apple
GB: Basil Parmesan Crusted Salmon with garlic mashed potatoes and wilted baby spinach with garlic and oil

Total Calories: 1,078**

SATURDAY (29.1.)
B: Instant Pot Steel Cut Oats
L: Pastrami Reuben Egg Rolls
D: DINNER OUT!

Total Calories: 595**

SUNDAY (30.1.)
B: REMAINING Instant Pot Steel Cut Oats
L: Zesty Lime Shrimp and Avocado Salad
D: Pollo Guisado over ¾ cup brown rice

Total Calories: 940**

* Prepare all meals on Sunday evening if desired. Freeze leftover burritos or soups that you/your family don't want to eat.
**This is a guide only, women should aim for around 1500 calories per day. Here's a helpful calculator to estimate your calorie needs. I left you plenty of leeway to add more foods like coffee, beverages, fruits, snacks, dessert, wine, etc.
# Green Salad includes 12 cups chopped romaine, 4 spring onions, 1 cup each: cucumber, tomato, carrot, chickpeas, and ½ cup light vinaigrette. Set aside ½ (not tossed) for Thursday dinner.

*Google Doc

Print shopping list

Shopping List

To produce

2 medium apples (any variety)
4 medium sized bananas
1 (1-pound) container fresh blueberries (may include 2 cups frozen in Steel Cut Oats, if desired)
1 medium orange
5 medium limes
medium lemons
1 medium jalapeno
1 medium (6 ounces) PLUS 1 large (7 ounces) Hass avocados
1 medium red pepper
1 small cucumber
1 (4-inch) piece of fresh ginger
1 small PLUS 2 large cloves garlic
1 large sweet potato
2 pounds (4 medium) Yukon Gold potatoes
1 medium cauliflower
1 medium bunch of carrots
1 small bunch of celery
1 small PLUS 2 large heads of romaine lettuce
1 large bunch of lacinato kale
1 small bundle PLUS 1 (1-pound) bag/clamshell of fresh baby spinach
2 large bunches of fresh coriander
1 small bunch/container of fresh basil
2 medium bunches of spring onions
1 dry pint cherry or grape tomatoes
2 medium-sized vine-ripened tomatoes
1 small red onion
1 large yellow onion

meat, poultry and fish

1 packet of bacon in the middle
6 ounces deli pastrami (or corned beef)
1 fried chicken
4 chicken drumsticks (about 1 pound)
4 bone-in chicken thighs (about 1¼ pounds)
1 raw sweet Italian sausage link
10 ounces 93% lean ground turkey
1 pound cooked jumbo shrimp (can be bought raw and cooked yourself if desired)
1 ¼ pound (4) salmon fillets

grains*

1 package (8 inch) white or whole wheat low carb tortillas (you will need 10. I use La Tortilla Factory)
1 small packet of whole grain naan
1 small loaf of whole wheat bread, sliced
1 small pack of dry long grain rice
1 small package dry brown rice (or 3 cups pre-cooked)
1 packet of seasoned breadcrumbs
1 small packet of Steel Cut Oats

spices and condiments