Healthy Diet

7 Day Healthy Meal Plan (Jan 18-24)

posted January 15, 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

Since we can’t go on vacation and travel the world travel (and I LOVE to travel!), then next best thing is cooking dishes from places we would love to travel to when all this is behind us. Some of these dishes from around the world are a good start Colombian Steak with Onions and Tomatoes , Asian Salmon Bowls, and Shrimp Pho with Vegetables. Tell me some of your favorites places to visit and a memorable meal you had there!

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 (1/18)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with a pear (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: Spaghetti with Butternut Leek Parmesan Sauce (10B 10G 8P) and a green salad** (1B 1G 1P)

Totals: WW Points 18B 24G 16P, Calories 989 #

TUESDAY (1/19)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with 1 cup grapes (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: Colombian Steak with Onions and Tomatoes (4B 4G 5P) with ¾ cup long grain rice (4B 4G 4P) and 1 fried egg
(0B 2G 0P)

Totals: WW Points 15B 23G 16P, Calories 1,048 #

WEDNESDAY (1/20)
B:  Loaded Baked Omelet Muffins* (2B 4G 2P) with a pear (0B 0G 0P)
L: LEFTOVER Colombian Steak with Onions and Tomatoes (4B 4G 5P) and ¾ cup long grain rice (4B 4G 4P) with 8 slices cucumber (0B 0G 0P)
D: Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P) and 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 20B 22G 21P, Calories 1,068 #

THURSDAY (1/21)
B: PB + J Smoothie (9B 9G 9P) with ½ cup low fat cottage cheese (2B 2G 2P)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
D: Sheet Pan Italian Chicken and Veggie Dinner (8B 8G 8P)

Totals: WW Points 26B 26G 26P, Calories 1,049 #

FRIDAY (1/22)
B: PB + J Smoothie (9B 9G 9P) with ½ cup low fat cottage cheese (2B 2G 2P)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Totals: WW Points 25B 28G 22P, Calories 1,014 #

SATURDAY (1/23)
B: Yogurt Waffles (4B 4G 4P) with ½ cup fresh mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Shrimp Pho with Vegetables (5B 6G 5P)
D: ORDER IN!

Totals: WW Points 12B 13G 12P, Calories 522 #

SUNDAY (1/24)
B: Omelet Tortilla Breakfast Wraps (recipe x 4) (4B 8G 4P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 1 cup grapes (0B 0G 0P)
D: Kalyn’s Stuffed Cabbage Casserole* (5B 5G 3P)

Totals: WW Points 16B 21G 14P, Calories 1,018 #

* Freeze any leftover you/your family won’t eat.
** Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: grape tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

# 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.

*Google doc

Print Shopping List

Shopping List

Produce

2 medium pears (any variety)2 pounds seedless grapes1 large (7-ounce) Hass avocado2 (6-ounce) containers fresh berries (your choice)1 (12-ounce) container fresh strawberries (can sub frozen in PB + J Smoothie, if desired)1 medium English cucumber1 small cucumber1 large red bell pepper1 medium yellow bell pepper1 small head broccoli or cauliflower (your choice, for Pho)1 pound zucchini1 (1-pound) butternut squash1 pound white mushrooms6 medium carrots1 small bunch celery1 (1-inch) piece ginger1 medium head garlic1 small package sprouts (such as daikon radish)1 large leek2 medium bunches scallions1 medium bunch fresh cilantro1 small bunch fresh Italian parsley1 small bunch/container fresh basil1 small bunch/container fresh sage1 small head Iceberg lettuce (can sub Romaine lettuce in Turkey Club, if desired)1 small head Romaine lettuce1 (5-ounce) bag/clamshell mixed greens1 (5-ounce) bag/clamshell baby spinach2 small heads green cabbage6 medium vine-ripened tomatoes1 dry pint grape or cherry tomatoes1 medium red onion1 small, 1 medium and 1 large yellow onionsOptional garnishes for Pho: jalapeno, lime, fresh mint, Thai basil1 small container fresh salsa (optional, for Omelet Wraps)

Meat, Poultry and Fish

2 packages center-cut bacon1 ½ pounds sirloin tip steak1 pound 95% lean ground beef1 pound 93% lean ground turkey2 pounds boneless, skinless chicken thighs1 pound wild salmon1 pound large shrimp1 (5 ½-ounce) boneless, skinless chicken breast (or 4 ounces pre-cooked)¾ pound sliced deli turkey (I like Boar’s Head)

Grains*

1 package spaghetti1 package ditalini pasta1 package thin rice noodles1 loaf thin-sliced whole grain bread (I like Dave’s Killer Good Seed)1 small package dry brown rice (or 4 cups pre-cooked)1 small package dry long grain rice (or 3 cups pre-cooked)1 package seasoned breadcrumbs1 (12-ounce) multigrain baguette1 small package unbleached all-purpose flour1 package whole wheat low carb tortillas

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)Light mayonnaiseGarlic powderOnion powderOreganoThymeDried parsleyDried basilLight vinaigrette dressing (or make your own with ingredients in list)Red wine vinegarCuminSweet Hungarian paprikaBay leavesNuNaturals Vanilla liquid stevia or sweetener of your choiceToasted sesame seedsReduced sodium soy sauce*MirinRice wine vinegarFish sauceSesame oilSriracha (optional garnish for Pho)Hoisin (optional garnish for Pho)Pure maple syrupVanilla extractCinnamon sticksStar anise pods (if buying from bulk bin, you need 1)

Dairy & Misc. Refrigerated Items

1 dozen PLUS 1 (18-pack) large eggs1 pint low fat buttermilk1 small package light butter1 small wedge fresh Parmesan cheese1 small wedge Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Turkey Meatball Soup, if desired)1 (8-ounce) package shredded cheddar cheese1 (8-ounce) package reduced fat mozzarella cheese (I like Sargento)1 small package gorgonzola or blue cheese (can sub 1 tablespoon shredded cheddar in Cobb Salad, if desired)1 (6-ounce) container plain nonfat yogurt1 (16-ounce) tub low fat cottage cheese (I like Good Culture)1 quart unsweetened vanilla (or plain) almond milk

Canned and Jarred

1 small jar peanut butter2 (32-ounce) cartons vegetable or chicken broth1 (32-ounce) carton reduced sodium chicken broth1 (14.5-ounce) can petite diced tomatoes1 (15-ounce) can tomato sauce1 (28-ounce) can diced San Marzano tomatoes (I like Tuttorosso)1 (15-ounce) can chickpeas

Frozen

1 small package chopped spinach (can sub fresh spinach in Omelet Muffins, if desired)1 small package blueberries

Misc. Dry Goods

1 small package granulated sugar1 small package toasted nori (seaweed)1 tube wasabi pasteBaking powder

*You can buy gluten free, if desired

Print Shopping List

posted January 15, 2021 by Gina

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