7 Day Healthy Eating Plan (January 10-16)

sent January 7, 2022 through Gina

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

7 day healthy eating plan

I hope everyone had a great first week in the new year 2022! In this week's menu, I've added a few favorites that made the 25 most popular Skinnytaste recipes for 2021. And don't forget to visit Relish +, where you can adjust the portion sizes for these meal plans for larger or smaller groups. If you haven't signed up for Home Chef to receive Skinnytaste recipes, it's not too late. It's for the month of January only, the next 3 Skinnytaste meals are baked chicken parmesan, Latin-style steak with onion and tomato, and butternut squash and black bean enchiladas. Here is a link to sign up. Use PROMO code SKINNYTASTE10 for $ 90 off.

Ultimate Skinnytaste meal planner

I'm also excited to announce that the Skinnytaste Ultimate Meal Planner is now available! The 52 Week Spiral Bound Meal Planner includes weekly meal planning grids that you can tear up and put in your fridge at will, a 12 week meal plan, 30 (15 new) recipes, and tear-out shopping lists. I love starting my week with gratitude, affirmations, and intent, so I've made a space for that too. Hope you will love this as much as I do!

Buy the meal planner here:

A note on personal WW points:

Many of you are asking if I will include the new WW Personal Points in my recipes. I'm adding links to my recipe maker, see the orange button on the print recipes button that shows my personal points. Click on that and it will take you to the WW website where you can see the dots and add them to your tag (US only, you need to be logged into your account). All cookbook recipes in the cookbook index are finally updated!

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) intended as a guide with you a lot of leeway for you to add more food, Coffee, drinks, fruit, snacks, dessert, wine etc. or exchange recipes for dishes that you prefer, you can search for courses in the index for recipes. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my Skinnytaste Facebook community where everyone who shares photos of the recipes they make can join here. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, subscribe here so you don't miss a meal!

THE DETAILS:

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

MONDAY (1/10)
B: Baked oatmeal recipe with pears, bananas and walnuts *
L: Tuna egg salad on 1 slice of wholemeal bread and an orange
D: Spaghetti Pumpkin Crust Pizza (recipe x 2) and a green salad *
Total calories: 1,144 **

TUESDAY (1/11)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Tuna egg salad on 1 slice of wholemeal bread and an orange
D: Ground turkey pan with zucchini, corn, black beans and tomatoes with chipotle of coriander and lime rice

Total calories: 1,193 **

WEDNESDAY (1/12)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: plum tomato and spring onion sandwich with an apple
D: Kale and Potato Soup with Turkey Sausage with 2oz multigrain baguette

Total calories: 894 **

THURSDAY (1/13)
B: Cinnamon, apple and yogurt bowls
L: LEFTOVER kale and potato soup with turkey sausage with 2 ounce multigrain baguette
D: Baked Chicken Breasts with Houston's Couscous Salad
Total calories: 1,129 **

FRIDAY (1/14)
B: REMAIN cinnamon-apple-yogurt peels
L: LEFTOVER kale and potato soup with turkey sausage
D: Salmon and coconut curry with spinach and chickpeas over ¾ cup of brown rice #
Total calories: 1,132 **

SATURDAY (1/15)
B: Lemon, blueberry and buttermilk pancakes with 1 tablespoon of maple syrup and ½ of a sliced ​​banana
L: Shrimp Egg Rolls with Spicy Garlic Edamame
D: DINNER!

Total calories: 607 **

SUNDAY (1/16)
B: LEFTOVER lemon, blueberry and buttermilk pancakes with 1 tablespoon of maple syrup and an orange
L: 1 (generous) cup of Caprese Salad with White Beans
D: Cheeseburger Crunch Wrap (Recipe x 2) with Crispy Air Fryer Sweet Potato Fries (Recipe x 2)

Total calories: 1,116 **

* If you wish, do a Sunday evening and freeze any leftover baked oatmeal that you / your family will not be eating. Green salad contains 6 cups of mixed vegetables, 2 shallots and ½ cup each: tomatoes, carrots, cucumbers, chickpeas with ¼ cup of light vinaigrette dressing.
** This is a guide only, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I've left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Make an additional 3 cups of rice for lunch on Saturday.

* Google Document

Print shopping list

Shopping List

To produce

• 2 medium-sized apples
• 2 medium-sized pears
• 7 medium oranges
• 1 medium lime
• 2 medium-sized PLUS 2 large (very ripe) bananas
• 3 medium-sized lemons
• 1 dry pint of blueberries (can be frozen in sheet pan pancakes if desired)
• 2 medium heads of garlic
• 1 (4 inch) piece of fresh ginger
• 1 small jalapeno
• 1 large Fresno chilli
• 4½ pounds of spaghetti squash
• 1 small cucumber
• 2 medium zucchini
• 1 large bunch of spring onions
• 3 medium-sized red potatoes
• 1 ½ (4 medium) pounds of sweet potatoes
• 1 small head of kale (or 1 small bag pre-shredded)
• 2 medium bunches of kale
• 1 small romaine lettuce (or 1 small bag of pre-shredded salad for crunch wrap)
• 1 (5-ounce) bag / clamshell baby spinach
• 1 (5-ounce) sachet / clam vegetable mix
• 3 medium-sized carrots
• 1 small bunch of fresh radishes
• 1 small bunch of fresh coriander
• 1 small bunch of fresh Italian parsley
• 1 small bunch / container of fresh mint
• 1 small bunch / container of fresh basil
• 2 dry pints of grape or cherry tomatoes
• 1 small PLUS 1 large vine tomato
• 1 small red onion
• 3 small yellow onions

Meat, poultry and fish

• 2 pounds of 93% lean ground turkey
• 14 ounce Italian chicken or turkey sausage
• 1 ½ pounds of boneless and skinless chicken breast
• 1 ½ pound salmon fillets with skin
• ½ pound large peeled and deveined shrimp

Grain*

• 1 small loaf of sliced ​​whole wheat bread
• 1 small wholemeal bread roll (can be sliced ​​in Egg Scallion Sandwich if you wish)
• 1 (10-ounce) multigrain baguette
• 1 pack (10 inch) low-carb tortillas (I like Tumaros)
• 1 small pack of white wholemeal flour
• 1 packet of unbleached all-purpose flour
• 1 small packet of quick oatmeal
• 1 pack of seasoned panko crumbs
• 1 packet of dry whole grain couscous
• 1 small packet of dry brown rice (or 3 cups pre-cooked)
• 1 small pack of long grain or basmati rice (if you wish, you can put 1 cup of frozen dry brown rice under it)

Spices and spices

• Extra virgin olive oil
• Vegetable oil
• Cooking spray
• Olive Oil Spray (Or Get A Misto Oil Mister)
• Kosher salt (I like Diamond Crystal)
• Pepper mill (or fresh peppercorns)
• Pure maple syrup
• Darling
• cinammon
• nutmeg
• Vanilla extract
• Regular or light mayonnaise
• oregano
• Light vinaigrette dressing
• cumin
• Crushed paprika flakes
• Garlic powder
• Parsely
• paprika
• Cayenne pepper
• Madras curry powder
• Toasted sesame oil
• Sesame seeds
• Reduced Sodium Soy Sauce *
• Unseasoned rice vinegar
• Sweet chili sauce, duck sauce or hot mustard (optional, for dipping with egg rolls)
• Balsamic glaze
• Ketchup
• Golden mustard

Milk & other chilled items

• 1 dozen large eggs
• 1 pack of spring roll wrappers
• 1 (8-ounce) piece of fresh mozzarella
• 1 (8-ounce) bag of shredded, partially-skimmed mozzarella
• 1 small packet of sliced ​​American or Cheddar cheese (you will need 4 (3/4-ounce) slices)
• 1 small box of unsalted butter
• 1 small slice of fresh Parmesan cheese
• 1 (32-ounce) container of non-fat yogurt (I like Stonyfield)
• 1 pint of 1% buttermilk
• 1 (8-ounce) container of skimmed milk (or non-dairy milk of your choice)

Canned food and jarred

• 1 (15-ounce) can of Great Northern or White Kidney Beans
• 2 (15-ounce) cans of chickpeas
• 1 (15-ounce) can of black beans
• Light 1 (14-ounce) can of coconut milk
• 1 (32 ounce) PLUS 1 (48 ounce) carton of reduced sodium chicken broth
• 1 (5-ounce) can light tuna in water
• 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
• 1 small glass of tomato and basil marinara or pizza sauce
• 1 small jar of dill pickle chips

Frozen

• 1 packet of corn kernels
• 1 large package of edamame in a pod

Other dry goods

• baking powder
• baking powder
• 1 small pack of normal or golden raisins (if you buy from the large container, you will need ½ cup plus 1 tablespoon)
• 1 packet of raw sugar
• 1 small packet of granulated sugar (if you wish, you can put 1 tablespoon of granulated sugar in yogurt bowls)
• 1 small packet of chopped walnuts (if you buy from the large container, you will need ½ cup plus 1 tablespoon)
• 1 small packet of sliced ​​almonds (if you buy from the large container, you will need 1/3 cup)

* You can buy gluten-free if you wish

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