Healthy Diet

7 Day Healthy Meal Plan (Jan 4-10)

posted January 1, 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

Happy New Year! I am looking forward to helping you get back on track with your health journey. Don’t miss the Top 25 Most Popular Skinnytaste Recipes of 2020, I will have it posted soon! Also let me know what types of recipes you would most like to see in 2021.

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 (1/4)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Lentil Soup with Butternut and Kale (1B 2G 1P) and a green salad* (1B 1G 1P)
Totals: WW Points 14B 16G 12P, Calories 897**

TUESDAY (1/5)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a green salad (1B 1G 1P)
D: Slow Cooker Santa Fe Chicken (0B 4G 0P) with ¾ cup cooked brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 13B 18G 6P, Calories 844**

WEDNESDAY (1/6)
B:  2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: LEFTOVER Slow Cooker Santa Fe Chicken (0B 4G 0P) with ¾ cup cooked brown rice (5B 5G 0P) and 1 ounce
avocado (1B 1G 1P)

Totals: WW Points 10G 18G 5P, Calories 941**

THURSDAY (1/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 18B 20G 18P, Calories 1,021**

FRIDAY (1/8)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: Cod Fish Tacos (5B 7G 5P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P)
Totals: WW Points 22B 24G 22P, Calories 1,105**

SATURDAY (1/9)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), sliced cucumbers and tomatoes (0B 0G 0P)
L: Wonton Soup (2B 2G 2P) with Spicy Garlic Edamame (3B 6G 3P)
D: ORDER IN!

Totals: WW Points 11B 15G 11P, Calories 527**

SUNDAY (1/10)
B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with an orange (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Baked Chicken Parmesan (4B 6G 4P) with Easy Garlic Broccolini (1B 1G 1P)
Totals: WW Points 13G 21G 13P, Calories 844**

*Green salad includes 7 ½ cups mixed greens, 3 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and 5 tablespoons light vinaigrette. Set aside one serving of soup and salad for Tuesday lunch.

**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 small bananas2 medium apples (any variety)1 pear (any variety)6 medium oranges4 medium limes1 medium lemon1 (6-ounce) container fresh blueberries1 medium (6-ounce) and 1 large (7-ounce) Hass avocado4 ounces shiitake mushrooms3 medium cucumbers1 (1-pound) butternut squash4 medium carrots1 small bunch celery4 heads baby bok choy1 pound green beans1 medium head cauliflower1 pound broccoli florets2 medium bunches broccolini1 small container alfalfa sprouts2 medium heads garlic1 (2-inch) piece fresh ginger2 medium leeks1 large bunch scallions½ small head white cabbage½ small head purple cabbage (can sub all purple or all white in TK, if desired)1 small head Romaine lettuce1 (10-ounce) container mixed greens1 large bunch Lacinato kale1 large bunch fresh cilantro1 small bunch fresh Italian parsley1 dry pint cherry or grape tomatoes3 medium vine-ripened tomatoes1 small red onion1 small and 1 large yellow onion

Meat, Poultry and Fish

1 package center-cut bacon3 ounces sliced deli turkey breast (I like Boar’s Head)3 ½ pounds boneless, skinless chicken breasts1 1/3 pounds 99% lean ground turkey1 pound (4) skinless firm white fish such as cod, snapper or mahi mahi

Grains*

1 small package quick oats1 loaf sliced whole grain bread1 (8-ounce) multigrain baguette1 small package white or whole wheat seasoned breadcrumbs1 medium package brown rice (or 6 cups pre-cooked)1 package unbleached all-purpose flour1 small package corn tortillas1 small package long grain white or basmati rice (can sub brown rice in Cilantro Lime Rice, if desired)

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)NuNaturals liquid vanilla stevia (or your favorite sweetener)CinnamonLight mayonnaiseBay leavesLight vinaigrette dressing (or make your own with ingredients in list)Garlic powderOnion powderCuminCayenne pepperRed wine vinegarGround gingerPure maple syrupKetchupWorcestershire sauceMarjoramChili lime seasoning, such as Tajin ClassicReduced sodium soy sauce*Sesame seedsSesame oilHoneyNutmegCrushed red pepper flakes (optional, for Broccolini)Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 small tub light cream cheese1 small box butter1 pint low (or reduced) fat buttermilk1 pint half and half1 (8-ounce) bag shredded reduced fat mozzarella cheese1 (8-ounce) bag shredded cheddar cheese1 small wedge fresh Parmesan cheese1 (17.5-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)1 pint unsweetened almond milk1 (8-ounce) container 2% milk

Canned and Jarred

1 (14.4-ounce) can diced tomatoes with green chilies1 (15-ounce) can black beans2 (15-ounce) cans chickpeas1 (5-ounce) can albacore tuna in water1 small jar marinara or ingredients to make your own1 (48-ounce) carton vegetable broth2 (32-ounce) cartons low sodium chicken broth1 (14.4-ounce) can chicken broth1 small jar peanut butter1 (4-ounce) can or (4.5-ounce) tube tomato paste

Frozen

1 package mini wontons (I like Trader Joe’s Chicken Cilantro)1 medium bag edamame in pods1 (8-ounce) bag corn kernels1 (6-ounce) bag frozen strawberries

Misc. Dry Goods

1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)1 small package dry green lentils1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons)Baking powder

*You can buy gluten free, if desired

Print Shopping List

posted January 1, 2021 by Gina

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