7 Day Healthy Meal Plan (Jan 17-23)

posted January 15, 2022 by Gina

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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.

7 Day Healthy Meal Plan

Thank you to everyone who has been trying recipes from my new Skinnytaste Air Fryer Dinner Cookbook and posting your pics! I love seeing your creations! Don’t forget to check out Relish +, I’ve created 4 weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits in 2022! 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! 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!


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 (1/17)
B: Savory Cottage Cheese Bowls
L: Chicken Waldorf Salad
D: Instant Pot Baked Ziti with a green salad*

Total Calories: 1,017**

TUESDAY (1/18)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Cilantro Lime Chicken Breasts with 1 cup Black Bean, Avocado, Cucumber and Tomato Salad

Total Calories: 1,098**

B: Savory Cottage Cheese Bowls
L: LEFTOVER Chicken Waldorf Salad with 6 Triscuits
D: Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
Total Calories: 936**

B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
D: Broccoli Beef with ¾ cup brown rice

Total Calories: 1,109**

FRIDAY (1/21)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Turkey Meatball Vegetable Soup with 2 ounces multigrain baguette
D: Shrimp and Andouille Sheet Pan Dinner

Total Calories: 954**

B: Bacon Egg and Avocado Breakfast Sandwich #
L: Easy Wonton Soup with 1 cup steamed (in-pod) edamame

Total Calories: 634**

SUNDAY (1/23)
B: Banana Nut Protein Oats (recipe x 4)
L: Pizza Sausage Rolls
D: Colombian Chicken Sancocho with ½ cup brown rice and 1 ounce avocado
Total Calories: 1,249**

*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.
# Double bagel dough recipe for Pizza Sausage Rolls on Sunday.

*Google doc

Shopping List


  • 1 medium Granny Smith apple
  • ¼ pound red seedless grapes
  • 4 medium bananas
  • 1 medium green plantain
  • 4 medium limes
  • 1 medium lemon
  • 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
  • 2 medium heads garlic
  • 1 (2-inch) piece fresh ginger
  • 3 Persian cucumbers (or sub another large English cucumber)
  • 1 large English cucumber
  • 1 large zucchini
  • 3 medium red bell peppers
  • 4 baby bok choy
  • ½ pound sliced white mushrooms
  • 5 ounces Baby Bella mushrooms
  • ½ pound shiitake mushrooms
  • 1 small PLUS 1 large head broccoli
  • 1 pound (3 medium) red potatoes
  • 1 medium bunch celery
  • 3 medium carrots
  • 3 medium ears of corn (can sub frozen cobs, if desired)
  • 2 medium bunches scallions
  • 1 large bunch fresh cilantro
  • 1 medium bunch fresh Italian parsley
  • 1 small bunch/container fresh basil (can sub 2 teaspoons dry in Turkey Meatball Soup, if desired)
  • 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Turkey Meatball Soup, if desired)
  • 1 medium bunch/container fresh chives
  • 1 (5-ounce) clamshell/bag baby spinach
  • 1 (1-pound) clamshell/bag mixed greens
  • 1 (1-pound) container grape/cherry tomatoes
  • 3 medium vine-ripened tomato
  • 1 medium heirloom tomato
  • 1 large red onion
  • 2 medium yellow onions

Meat, Poultry and Fish

  • 6 bone-in chicken thighs
  • 1 ½ pounds (4 small) PLUS 1 (7-ounce) boneless, skinless chicken breast
  • 1 1/3 pounds 93% lean ground turkey breast
  • 2 raw Italian chicken sausage links (3 ounces total)
  • ¾ pound smoked sausage, such as andouille
  • 1 package center-cut bacon
  • ¾ pound large shrimp
  • 1 pound flank steak


  • 1 small box Triscuits
  • 1 package whole wheat pasta, such as ziti or cavatappi (I like Delallo)
  • 1 (12-ounce) multigrain baguette
  • 1 small package dry brown rice (or 5 cups pre-cooked)
  • 1 package seasoned whole wheat breadcrumbs
  • 1 small package unbleached all-purpose flour
  • 1 small package quick oats

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)
  • Ground white pepper (can sub black pepper in Broccoli Beef, if desired)
  • Regular or reduced sodium soy sauce*
  • Sesame oil
  • Toasted sesame seeds
  • Creole seasoning
  • Garlic powder
  • Cayenne pepper
  • Crushed red pepper flakes (optional, for Breakfast Sandwich)
  • Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
  • Pure maple syrup
  • Light vinaigrette dressing
  • Cumin
  • Bay leaves
  • Light mayonnaise

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 pint liquid egg whites
  • 1 (5.3-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
  • 1 small wedge fresh Parmesan cheese
  • 1 small wedge fresh Pecorino Romano (can sub ¼ cup Parmesan in Baked Ziti, if desired)
  • 1 package sliced provolone or mozzarella cheese
  • 1 (32-ounce) container nonfat plain Greek yogurt (I like Stonyfield)
  • 1 (15-ounce) container part-skim ricotta cheese
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese

Canned and Jarred

  • 1 (32-ounce) jar marinara (or ingredients to make your own)
  • 2 (32-ounce) cartons low sodium chicken broth
  • 1 (32-ounce) carton reduced sodium chicken broth
  • 1 (15.5-ounce) can black beans
  • 2 (14.5-ounce) cans petite diced tomatoes
  • 1 (15-ounce) can chickpeas


  • 1 package mini wontons (I love Trader Joe’s Chicken Cilantro)
  • 1 large package in-pod edamame
  • 1 (10-ounce) package yucca (can sub potatoes in Sancocho if you can’t find yucca)

Misc. Dry Goods

  • 2 (11-ounce) containers liquid Orgain's vanilla protein shake
  • Chicken bouillon cubes
  • 1 small package brown sugar
  • Cornstarch (optional, for Broccoli Beef)
  • Baking powder
  • 1 small package chopped walnuts (if buying from bulk bin, you need a little more than ¼ cup)
  • 1 small package roasted, shelled pistachios (if buying from bulk bin, you need 3 tablespoons)

*You can buy gluten free, if desired

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