7 Day Healthy Meal Plan (Jan 23-29)

posted January 20, 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

Hey guys! I just wanted to let everyone know that we have been working on a new site design and I am SO excited it is near completion!!! With that being said, please take note that the site will be DOWN for about 4 hours on Wednesday (January 25th) so I would suggest printing out any recipes you need for that day by Tuesday. I hope you all will love the new site as much as I do! Keep all those comments coming, I love hearing from you!

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 (1/23)
B: Freezer Breakfast Burritos*
L: Tuna Egg Salad over 2 cups mixed greens
D: Borscht with Lemony Hearts of Palm Salad with Avocado and 1 slice rye bread

Total Calories: 984**

TUESDAY (1/24)
B: Freezer Breakfast Burritos
L: Tuna Egg Salad over 2 cups mixed greens
D: Turkey Chili Taco Soup with 2 tablespoons shredded cheddar and 1 ounce avocado

Total Calories: 929**

B: Freezer Breakfast Burritos
L: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Crispy Breaded Air Fryer Pork Chops with Roasted Brussels Sprouts and Shallots with Balsamic Glaze

Total Calories: 1,092**

B: Zucchini Oats
L: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Chicken Stuffed Peppers with White Beans with Cilantro Lime Cauliflower Rice

Total Calories: 1,133**

FRIDAY (1/27)
B: Zucchini Oats
L: LEFTOVER Chicken Stuffed Peppers with White Beans
D: Blackened Fish with Key Lime Tartar with Quick Cabbage Slaw
Total Calories: 1,207**

B: Insanely Good Blueberry Oatmeal Muffins with 1 scrambled egg
L: Chicken Shiitake and Wild Rice Soup with Everything Parmesan Crisps (recipe x 2)

Total Calories: 465**

SUNDAY (1/29)
B: LEFTOVER Insanely Good Blueberry Oatmeal Muffins with ¾ cup nonfat plain Greek yogurt with 1 teaspoon honey
L: LEFTOVER Chicken Shiitake and Wild Rice Soup with Everything Parmesan Crisps
D: Giant Turkey Meatball Parmesan with Broccoli and Orzo
Total Calories: 937**

*Prep Sunday night, if desired.
**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

Shopping List


  • 1 medium lemon
  • 2 medium limes
  • 1 key lime (can sub a regular lime with Blackened Fish, if desired)
  • 1 medium ripe banana
  • 1 dry pint fresh blueberries (can sub frozen in Zucchini Oats and Blueberry Muffins, if desired)
  • 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocado
  • 2 medium heads garlic
  • 2 large shallots
  • 2 medium red bell peppers
  • 6 medium bell peppers (any color)
  • 14 ounces (2 medium) zucchini
  • 1 pound beets
  • 1 pound Russet potatoes
  • 1 pound Brussels sprouts
  • ½ pound broccoli florets
  • 1 medium head cauliflower
  • 4 ounces shiitake mushrooms
  • 2 medium carrots
  • 1 small bunch celery
  • 1 medium bunch scallions
  • ½ small head white cabbage
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell mixed greens
  • 1 small bunch fresh Italian parsley
  • 1 medium bunch fresh cilantro
  • 1 small bunch/container fresh dill
  • 1 medium heirloom tomato
  • 1 small red onion
  • 1 small PLUS 2 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

  • 1 package center-cut bacon
  • 1 1/3 pound 99% lean ground turkey
  • 1 pound 93% lean ground turkey
  • 2 pounds (6) center-cut boneless pork chops
  • 1 rotisserie chicken
  • 1 pound boneless, skinless chicken thighs
  • 1 ½ pounds (4) skinned white fish fillets such as mahi mahi, grouper, red snapper or tilapia


  • 1 package seasoned breadcrumbs
  • 1 package panko breadcrumbs
  • 1 package cornflake crumbs
  • 1 small package dry long grain & wild rice combo (such as Carolina)
  • 1 small package dry brown rice
  • 1 small package unbleached all-purpose flour
  • 1 small package white whole wheat flour
  • 1 small package quick oats
  • 1 package (8-inch) low carb flour tortillas (such as Ole Extreme Wellness)
  • 1 small loaf rye bread
  • 1 package orzo pasta

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)
  • Regular or light mayonnaise
  • Smoked paprika
  • Paprika
  • Garlic powder
  • Onion powder
  • Chili powder
  • Celery seeds
  • Red wine vinegar
  • Apple cider vinegar
  • Balsamic glaze (I like Delallo)
  • Hot sauce (optional, for serving with Breakfast Burritos)
  • Low sodium taco seasoning (or make your own with ingredients in list)
  • Cinnamon
  • Cumin
  • Adobo seasoning (can sub kosher salt in Chicken Stuffed Peppers, if desired)
  • Cayenne pepper
  • Thyme
  • Oregano
  • Honey
  • Vanilla extract
  • Everything bagel seasoning (or ingredients to make your own)

Dairy & Misc. Refrigerated Items

  • 2 dozen eggs
  • 1 pint liquid egg whites
  • 1 (8-ounce) package shredded cheddar cheese
  • 1 (8-ounce) package or small block reduced fat cheddar cheese (can sub ½ cup regular cheddar in Chicken Stuffed Peppers, if desired)
  • 1 (8-ounce) package shredded part-skim mozzarella
  • 1 large wedge fresh Parmesan cheese
  • 1 small wedge fresh Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Giant Turkey Meatball, if desired)
  • 1 pint nonfat milk or unsweetened almond milk (your choice)
  • 1 small tub light sour cream
  • 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 small box butter

Canned and Jarred

  • 2 (2.6-ounce) packets light tuna in water
  • 1 (15-ounce) can no salt added kidney beans
  • 1 (16-ounce) can fat free refried beans
  • 1 (15.5-ounce) can white beans
  • 1 (15-ounce) can corn kernels (can buy frozen, if desired)
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 1 (8-ounce) can tomato sauce
  • 1 (10-ounce) can RoTel tomatoes with green chilies
  • 1 small jar marinara (I like Dellalo Pomodoro Fresco)
  • 1 (14-ounce) can/jar hearts of palm
  • 1 small jar dill pickles
  • 1 small jar unsweetened apple sauce
  • 1 (32-ounce) PLUS 1 (48-ounce) cartons reduced sodium chicken broth
  • 1 (32-ounce) carton chicken, beef or vegetable broth (your choice, for Borscht)

Misc. Dry Goods

  • 1 small package slivered almonds (if buying from bulk bin, you need about ¼ cup)
  • 1 small package brown sugar
  • Baking powder
  • Baking soda

Non-Food Items

*You can buy gluten free, if desired

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