7 Day Healthy Meal Plan (Jan 16-22)

posted January 13, 2023 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 ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

I am happy to say that all recipes have been updated to reflect points for the WW program. Thank you all for your patience, we had a lot to update! Points will show in blue under the recipe title. And of course, most of you know my recipes are for everyone whether you’re looking for Whole 30 Recipes, Vegetarian Recipes, High Protein Recipes, Dairy-Free, Low Carb Recipes or just looking to eat healthy recipes your whole family will enjoy.

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

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:

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the  orange button in the recipe card, 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 also 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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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 (1/16)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups baby spinach
D: Instant Pot Baked Ziti and  2 cups baby arugula with 2 tablespoons shaved parmesan and 2 teaspoons light

Total Calories: 1,086*

TUESDAY (1/17)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups baby spinach
D: Bisteces a la Mexicana with ¾ cup brown rice

Total Calories: 950*

B: Savory Cottage Cheese Bowls
L: Soba Noodle Veggie Stir-Fry (recipe x 2)
D: LEFTOVER Bisteces a la Mexicana with ¾ cup brown rice
Total Calories: 1,100*

B: Classic Egg Salad (½ recipe) on 1 thin slice whole grain bread and an orange
L: Soba Noodle Veggie Stir-Fry
D: Skillet French Onion Chicken over Mashed Cauliflower
Total Calories: 1,202*

FRIDAY (1/20)
B: Savory Cottage Cheese Bowls
L: Classic Egg Salad on 1 thin slice whole grain bread and an orange
D: Salmon Caesar Salad with Easy Garlic Knots**

Total Calories: 989*

B: Bacon Egg and Avocado Breakfast Sandwich
L: Lebanese Lentil Soup

Total Calories: 629*

SUNDAY (1/22)
B: High Protein Oat Waffles with ½ sliced banana and 1 tablespoon (melted) peanut butter
L: LEFTOVER Lebanese Lentil Soup
D: Perfect Air Fryer Shrimp with Spinach and Butternut Squash Salad with Gorgonzola

Total Calories: 987*

*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.
**Double dough recipe for breakfast Saturday.

*Google doc

Shopping List


  • 2 medium oranges
  • 3 medium lemons
  • 2 medium bananas
  • 1 small (5-ounce) Hass avocado
  • 2 medium heads garlic
  • 1 small shallot
  • 4 small jalapeños
  • 1 (3-inch) piece fresh ginger (optional, for Lentil Soup)
  • 2 medium bell peppers (any color)
  • 1 (8-ounce) package white or baby bell mushrooms
  • 2 Persian cucumbers (can sub 1 small English, if desired)
  • 1 medium head cauliflower
  • 1 small crown broccoli florets
  • 1 small bunch celery
  • 2 large carrots
  • 1 large (10-ounce) sweet potato
  • 1 (1 ¼-pound) butternut squash
  • 1 large bunch Lacinato kale
  • 2 medium heads Romaine lettuce
  • 1 (1-pound) bag/clamshell fresh baby spinach
  • 1 (1-pound) bag/clamshell fresh baby arugula
  • 1 small bunch/container fresh chives
  • 1 small bunch fresh Italian parsley (can sub 1 tablespoon chives on Garlic Knots, if desired)
  • 2 medium bunches fresh cilantro
  • 1 dry pint cherry or grape tomatoes
  • 1 medium heirloom tomato
  • 1 small red onion
  • 1 large white onion
  • 3 medium yellow onions

Meat, Poultry and Fish

  • 2 pounds top sirloin
  • 1 to 1 ¼ pounds (4) boneless, skinless chicken breast cutlets
  • 1 ½ pounds (4) wild skin-on salmon fillets
  • 1 ¼ pounds jumbo peeled and deveined shrimp
  • 1 package center-cut bacon


  • 1 package whole wheat short pasta such as ziti or cavatappi (I like Delallo)
  • 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
  • 1 small package dry brown rice (or 6 cups pre-cooked)
  • 1 package dry soba noodles
  • 1 small package unbleached all-purpose flour
  • 1 small package oat flour

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Red wine vinegar
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Oregano
  • Cumin
  • Mayonnaise
  • Paprika
  • Toasted sesame oil
  • Ground ginger
  • Sriracha sauce
  • Coconut aminos (or reduced sodium soy sauce)
  • Balsamic vinegar
  • White balsamic vinegar
  • Dijon mustard
  • Worcestershire sauce
  • Thyme
  • Bagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes- Crushed red pepper flakes (optional, for Breakfast Sandwich)
  • Vanilla extract
  • Honey
  • Garlic powder
  • Parsley

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 small box butter
  • 1 small tub part-skim ricotta cheese
  • 1 (16-ounce) tub nonfat Greek yogurt (I like Fage or Stonyfield)
  • 1 small block Gruyère cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baked Ziti , if desired)
  • 1 large wedge fresh Parmesan cheese
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
  • 1 (6-ounce) container 4% milk fat small curd cottage cheese
  • 1 pint 1% buttermilk
  • 1 small package reduced fat gorgonzola cheese

Canned and Jarred

  • 1 (15-ounce) can chickpeas
  • 2 (10-ounce) cans petite diced tomatoes
  • 1 (6-ounce) can wild albacore tuna (I like American Tuna)
  • 1 small can/jar anchovy fillets
  • 1 small jar capers
  • 1 jar marinara (or ingredients to make your own)
  • 2 (32-ounce) cartons vegetable broth
  • 1 (15-ounce) can chicken broth
  • 1 small jar peanut butter

Misc. Dry Goods

  • 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package raw hulled pumpkin seeds (if buying from bulk bin, you need ¼ cup)
  • 1 small package dried cherries (if buying from bulk bin, you need 3 tablespoons)
  • Baking powder
  • 1 (1-pound) package dry green lentils
  • 1 small package granulated sugar (optional, for Yogurt Waffles)

*You can buy gluten free, if desired

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