Healthy

7 Day Healthy Meal Plan (Jan 10-16)




posted January 7, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

Skinnytaste Meal Plan (Jan 10-16)

Skinnytaste Meal Plan (Jan 10-16)

7 Day Healthy Meal Plan

Hope everyone had a great first week of the new year 2022! In this weeks meal plan I added a few favorites that made the Top 25 Most Popular Skinnytaste Recipes for 2021. And don’t forget to check out Relish +, where you have the ability to adjust serving sizes for these meal plans for larger or smaller groups. Lastly, if you didn’t sign up for Home Chef to get Skinnytaste recipes yet, it’s not too late. It’s for the month of January only, the next 3 Skinnytaste meal options are Baked Chicken Parmesan, Latin-Style Steak with Onions and Tomatoes and Butternut Squash and Black Bean Enchiladas. Here’s a link to sign up, use PROMO code SKINNYTASTE10 for $90 off.

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal PlannerSkinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-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

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally updated!

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!

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (1/10)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts*
L: Tuna Egg Salad on 1 slice whole grain bread and an orange
D: Spaghetti Squash 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 whole grain bread and an orange
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with Chipotle’s Cilantro Lime Rice

Total Calories: 1,193**

WEDNESDAY (1/12)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Egg Tomato and Scallion Sandwich with an apple
D: Kale and Potato Soup with Turkey Sausage with 2 ounces multigrain baguette

Total Calories: 894**

THURSDAY (1/13)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale and Potato Soup with Turkey Sausage with 2 ounces multigrain baguette
D: Baked Chicken Breasts with Houston’s Couscous Salad
Total Calories: 1,129**

FRIDAY (1/14)
B: LEFTOVER Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale and Potato Soup with Turkey Sausage
D: Salmon Coconut Curry with Spinach and Chickpeas over ¾ cup brown rice #
Total Calories: 1,132**

SATURDAY (1/15)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Shrimp Egg Rolls with Spicy Garlic Edamame
D: DINNER OUT!

Total Calories: 607**

SUNDAY (1/16)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and an orange
L: 1 (generous) cup White Bean Caprese Salad
D: Cheeseburger Crunch Wrap (recipe x 2) with Crispy Air Fryer Sweet Potato Fries (recipe x 2)

Total Calories: 1,116**

*Make Sunday night if desired and freeze any leftover Baked Oatmeal you/your family won’t eat.  Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, carrots, cucumbers, chickpeas with ¼ cup light vinaigrette dressing.
**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.

# Make an extra 3 cups of rice for lunch Saturday.

*Google doc

Shopping List

Produce

  • 2 medium apples
  • 2 medium pears
  • 7 medium oranges
  • 1 medium lime
  • 2 medium PLUS 2 large (very ripe) bananas
  • 3 medium lemons
  • 1 dry pint blueberries (can sub frozen in Sheet Pan Pancakes, if desired)
  • 2 medium heads garlic
  • 1 (4-inch) piece fresh ginger
  • 1 small jalapeno
  • 1 large Fresno chili
  • 4 ½ pounds spaghetti squash
  • 1 small cucumber
  • 2 medium zucchini
  • 1 large bunch scallions
  • 3 medium red potatoes
  • 1 ½ (4 medium) pounds sweet potatoes
  • 1 small head green cabbage (or 1 small bag pre-shredded)
  • 2 medium bunches kale
  • 1 small head Romaine lettuce (or 1 small bag pre-shredded lettuce for Crunch Wrap)
  • 1 (5-ounce) bag/clamshell baby spinach
  • 1 (5-ounce) bag/clamshell mixed greens
  • 3 medium carrots
  • 1 small bunch fresh radishes
  • 1 small bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh mint
  • 1 small bunch/container fresh basil
  • 2 dry pints grape or cherry tomatoes
  • 1 small PLUS 1 large vine-ripened tomato
  • 1 small red onion
  • 3 small yellow onions

Meat, Poultry and Fish

  • 2 pounds 93% lean ground turkey
  • 14 ounces Italian chicken or turkey sausage
  • 1 ½ pounds boneless, skinless chicken breasts
  • 1 ½ pounds skin-on salmon fillets
  • ½ pound large peeled and deveined shrimp

Grains*

  • 1 small loaf sliced whole grain bread
  • 1 small whole grain roll (can sub sliced bread in Egg Scallion Sandwich, if desired)
  • 1 (10-ounce) multigrain baguette
  • 1 package (10-inch) low-carb tortillas (I like Tumaros)
  • 1 small package white whole wheat flour
  • 1 small package unbleached all-purpose flour
  • 1 small package quick oats
  • 1 package seasoned panko breadcrumbs
  • 1 small package dry whole wheat couscous
  • 1 small package dry brown rice (or 3 cups pre-cooked)
  • 1 small package long grain or basmati rice (can sub 1 cup dry brown rice in TK, if desired)

Condiments 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 grinder (or fresh peppercorns)
  • Pure maple syrup
  • Honey
  • Cinnamon
  • Nutmeg
  • Vanilla extract
  • Regular or light mayonnaise
  • Oregano
  • Light vinaigrette dressing
  • Cumin
  • Crushed red pepper flakes
  • Garlic powder
  • Parsley
  • Paprika
  • Cayenne pepper
  • Madras curry powder
  • Toasted sesame oil
  • Sesame seeds
  • Reduced sodium soy sauce*
  • Unseasoned rice vinegar
  • Sweet chili sauce, duck sauce or spicy mustard (Optional, for dipping with Egg Rolls)
  • Balsamic glaze
  • Ketchup
  • Golden mustard

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 package egg roll wrappers
  • 1 (8-ounce) chunk fresh mozzarella
  • 1 (8-ounce) bag shredded part-skim mozzarella
  • 1 small package sliced American or cheddar cheese (you need 4 [3/4-ounce] slices)
  • 1 small box unsalted butter
  • 1 small wedge fresh Parmesan cheese
  • 1 (32-ounce) container plain nonfat yogurt (I like Stonyfield)
  • 1 pint 1% buttermilk
  • 1 (8-ounce) container skim milk (or non-dairy milk of your choice)

Canned and Jarred

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

Frozen

  • 1 small package corn kernels
  • 1 large package edamame in pod

Misc. Dry Goods

  • Baking powder
  • Baking soda
  • 1 small package regular or golden raisins (if buying from bulk bin, you need ½ cup plus 1 tablespoon)
  • 1 small package raw sugar
  • 1 small package granulated sugar (can sub 1 tablespoon granulated sugar in Yogurt Bowls, if desired)
  • 1 small package chopped walnuts (if buying from bulk bin, you need ½ cup plus 1 tablespoon)
  • 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)

*You can buy gluten free, if desired

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