Healthy Diet

7 Day Healthy Meal Plan (Jan 11-17)

posted January 8, 2021 by Gina

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

7-Day Healthy Meal Plan

Why Should Everyone 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 helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy 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. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

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 WW Blue SP 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 (1/11)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and an orange (0B 0G 0P)
D: Lebanese Lentil Soup* (2B 6G 1P) with a whole wheat pita (4B 4G 4P)
Totals: WW Points 20B 27G 19P, Calories 1,014**

TUESDAY (1/12)
B: Avocado toast with 1 slice whole grain bread (3B 3G 3P), 2 ounces avocado (3B 3G 3P), 1 sliced hard-boiled egg
(0B 2G 0P) and an apple (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with a whole wheat pita (4B 4G 4P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with 2 tablespoons shredded cheddar (2B 2G 2P)
Totals: WW Points 14B 25G 18P, Calories 1,088**

WEDNESDAY (1/13)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and an orange (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowls (½ recipe) (10B 13G 4P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 23B 28G 12P, Calories 1,099**

THURSDAY (1/14)
B: Avocado toast with 1 slice whole grain bread (3B 3G 3P), 2 ounces avocado (3B 3G 3P), 1 sliced hard-boiled egg
(0B 2G 0P) and an apple (0B 0G 0P)
L: Meal Prep Greek Chicken Rice Bowls (10B 13G 4P)
D: Drunken Shrimp (2B 4G 2P) with 2 ounces multigrain baguette (3B 3G 3P) and Easy Garlic Broccolini (1B 1G 1P)

Totals: WW Points 22B 29G 16P, Calories 1,132**

FRIDAY (1/15)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and an orange (0B 0G 0P)
D: Salmon Coconut Curry with Spinach and Chickpeas (4B 12G 4P)

Totals: WW Points 18B 29G 18P, Calories 1,057**

SATURDAY (1/16)
B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 tablespoon sour cream (1B
1G 1P)
D: ORDER IN!

Totals: WW Points 13B 17G 13P, Calories 638**

SUNDAY (1/17)
B: Breakfast Egg Rolls (4B 6G 4P) with an orange (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) with an apple (0B 0G 0P)
D: Spinach Stuffed Chicken Breasts with Tomato and Feta (6B 8G 6P) with a green salad # (1B 1G 1P)

Totals: WW Points 15B 20G 15P, Calories 1,091**

*Freeze any leftover soup you/your family won’t eat.
** 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.

# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots and ¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List

Produce

7 medium oranges6 medium apples (any variety)3 medium lemons1 (6-ounce) container fresh berries (your choice)3 medium heads garlic1 medium shallot2 small (5-ounce) Hass avocados1 medium cucumber1 (5-inch) piece fresh ginger1 large Fresno chili1 medium red bell pepper1 small orange bell pepper1 large head broccoli2 bunches broccolini1 large (10-ounce) sweet potato1 medium bunch carrots1 small bunch celery1 (5-ounce) bag/container mixed greens2 (5-ounce) bags/containers fresh baby spinach1 large bunch Lacinato kale, Swiss chard or your favorite leafy green1 small head Iceberg lettuce1 large bunch cilantro1 small bunch/container fresh oregano (can sub 1 extra tablespoon basil in Stuffed Chicken, if desired)1 small bunch/container fresh basil1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Quiche Lorraine, if desired)1 small bunch fresh Italian parsley2 small bunches scallions1 dry pint cherry/grape tomatoes2 medium vine-ripened tomatoes1 small red onion3 small yellow onions

Meat, Poultry and Fish

1 package center-cut bacon1 1/3 pound 99% lean ground turkey1 pound 93% lean ground beef1 pound flank steak2 ¼ pounds (5) boneless, skinless chicken breasts½ pound chicken or turkey breakfast sausage/1 ½ (4) pounds skin-on salmon1 pound peeled and deveined large or jumbo shrimp

Grains*

1 loaf sliced whole grain bread1 (8-ounce) multigrain baguette1 package whole wheat pita (you need 5)1 small package panko breadcrumbs1 package quick cooking brown rice (such as Uncle Bens)

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)White pepper (can sub black pepper in Broccoli Beef, if desired)HoneyGarlic powderCuminChili powderPaprikaOreganoMadras curry powderNutmegLight vinaigrette (or make your own with ingredients in list)Light mayonnaiseRed wine vinegarSesame oilToasted sesame seedsReduced sodium soy sauce*Crushed red pepper flakesAnchovy paste

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs2 (6-ounce) containers nonfat plain Greek yogurt1 medium wedge Gruyere cheese1 (8-ounce) bag shredded cheddar cheese1 (8-ounce) container half and half1 small tub sour cream1 small wedge Parmesan cheese1 small package feta cheese1 small package sliced reduced fat cheddar cheese1 small box unsalted butter1 (8-ounce) container 2% milk1 package egg roll wrappers1 small container fresh Pico de Gallo or salsa

Canned and Jarred

1 (8-ounce) can tomato sauce1 (15-ounce) can chickpeas1 (14-ounce) can light coconut milk1 (15-ounce) can reduced sodium black beans1 (10-ounce) can RoTel diced tomatoes with green chilies2 (4.5-ounce) cans tuna in water1 small jar sundried tomatoes in oil1 small jar pitted Kalamata olives1 small jar clam juice1 small jar capers2 (32-ounce) carton vegetable broth1 (8-ounce) carton low sodium chicken broth

Misc. Dry Goods

1 small package chopped walnuts1 (1-pound) package dry green lentils1 bottle or can light beer1 bottle white wineCornstarch (optional, for Broccoli Beef)1 small package brown sugar

*You can buy gluten free, if desired

Print Shopping List

posted January 8, 2021 by Gina

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