Healthy

7 Day Healthy Meal Plan (Jan 24-30)




posted January 21, 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.

7 Day Healthy Meal Plan

I hope everyone is staying warm–it has been so cold!!! Check out my soup and chili recipes to help keep you warm!

Check out my new meal plan series in Relish +, One Pan Meals! These simple one pot, one pan, one skillet recipes are meals made entirely in one cooking vessel from start to finish. Perfect for busy weekdays, these meals are quick and easy. And this is the last week of my partnership with Home Chef, you can expect Basil-Parmesan Crusted Salmon, Peruvian-Inspired Steak with Lomo Saltado Sauce, and Crispy Chicken Schnitzel Dinner on the menu.

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 (1/24)
B: Freezer Breakfast Burritos*
L: Hearts of Palm Peanut Noodle Stir Fry*
D: Lebanese Lentil Soup* with ½ piece whole wheat naan
Total Calories: 1,031**

TUESDAY (1/25)
B: LEFTOVER Freezer Breakfast Burritos
L: LEFTOVER Lebanese Lentil Soup with ½ piece whole wheat naan
D: Chicken Chimichangas with Cilantro Lime Cauliflower Rice
Total Calories: 1,026**

WEDNESDAY (1/26)
B: LEFTOVER Freezer Breakfast Burritos
L: LEFTOVER Lebanese Lentil Soup with ½ piece whole wheat naan
D: Sicilian Rice Ball Casserole with a green salad #

Total Calories: 1,098**

THURSDAY (1/27)
B: Avocado Toast with Sunny Side Egg
L: Open-Faced Tuna Melt Sandwich and an apple
D: LEFTOVER Sicilian Rice Ball Casserole with a green salad
Total Calories: 1,035**

FRIDAY (1/28)
B: Avocado Toast with Sunny Side Egg
L: Open-Faced Tuna Melt Sandwich and an apple
D: Basil-Parmesan Crusted Salmon with Garlic Mashed Potatoes and Wilted Baby Spinach with Garlic and Oil

Total Calories: 1,078**

SATURDAY (1/29)
B: Instant Pot Steel Cut Oats
L: Pastrami Reuben Egg Rolls
D: DINNER OUT!

Total Calories: 595**

SUNDAY (1/30)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Zesty Lime Shrimp and Avocado Salad
D: Pollo Guisado over ¾ cup brown rice

Total Calories: 940**

*Prep all meals Sunday night, if desired.  Freeze any leftover burritos or soup you/your family won’t eat.
**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.
# Green salad includes 12 cups chopped Romaine, 4 scallions, 1 cup each: cucumbers, tomatoes, carrots, chickpeas and ½ cup light vinaigrette.  Set aside ½ (un-tossed) for dinner Thursday.

*Google doc

Shopping List

Produce

  • 2 medium apples (any variety)
  • 4 medium bananas
  • 1 (1-pound) container fresh blueberries (can sub 2 cups frozen in Steel Cut Oats, if desired)
  • 1 medium orange
  • 5 medium limes
  •  medium lemons
  • 1 medium jalapeno
  • 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
  • 1 medium red bell pepper
  • 1 small cucumber
  • 1 (4-inch) piece fresh ginger
  • 1 small PLUS 2 large heads garlic
  • 1 large sweet potato
  • 2 pounds (4 medium) Yukon Gold potatoes
  • 1 medium head cauliflower
  • 1 medium bunch carrots
  • 1 small bunch celery
  • 1 small PLUS 2 large heads Romaine lettuce
  • 1 large bunch Lacinato kale
  • 1 small bunch PLUS 1 (1-pound) bag/clamshell fresh baby spinach
  • 2 large bunches fresh cilantro
  • 1 small bunch/container fresh basil
  • 2 medium bunches scallions
  • 1 dry pint cherry or grape tomatoes
  • 2 medium vine-ripened tomatoes
  • 1 small red onion
  • 1 large yellow onion

Meat, Poultry and Fish

  • 1 package center-cut bacon
  • 6 ounces deli pastrami (or corned beef)
  • 1 rotisserie chicken
  • 4 chicken drumsticks (about 1 pound)
  • 4 bone-in chicken thighs (about 1 ¼ pounds)
  • 1 raw sweet Italian sausage link
  • 10 ounces 93% lean ground turkey
  • 1 pound jumbo cooked shrimp (can buy raw and cook yourself, if desired)
  • 1 ¼ pounds (4) salmon filets

Grains*

  • 1 package (8-inch) white or whole wheat low carb tortillas (You need 10. I use La Tortilla Factory)
  • 1 small package whole wheat naan
  • 1 small loaf whole grain sliced bread
  • 1 small package dry long grain rice
  • 1 small package dry brown rice (or 3 cups pre-cooked)
  • 1 package seasoned breadcrumbs
  • 1 small package steel cut 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)
  • Sesame oil
  • Reduced sodium soy sauce*
  • Sriracha sauce
  • Sesame seeds
  • Cumin
  • Regular or light mayonnaise
  • Cinnamon sticks
  • Ground cinnamon
  • Pure maple syrup or honey
  • Ketchup
  • Worcestershire sauce
  • Horseradish
  • Onion powder
  • Adobo seasoning salt
  • Sazon (optional, for Pollo Guisado)
  • Bay leaves
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Red wine vinegar

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 medium package shredded or block pepper jack cheese
  • 1 small package sliced reduced fat cheddar or American cheese
  • 1 small package shredded or small block reduced fat Swiss cheese (I like Jarlsberg)
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 small wedge fresh Parmesan or Pecorino Romano cheese
  • 1 small tub regular or light sour cream
  • 1 small tub whipped butter
  • 1 pint skim milk1 package egg roll wrappers
  • 1 jar or package sauerkraut

Canned and Jarred

  • 1 small jar pitted green olives
  • 1 (8-ounce) can tomato sauce
  • 2 (28-ounce) cans crushed tomatoes (I like Tuttoroso)
  • 1 (15-ounce) can chickpeas
  • 1 (4-ounce) can mild diced green chilies
  • 1 (4.5-ounce) can tuna in water
  • 1 (14.5-ounce) can chicken broth or stock
  • 2 (32-ounce) cartons vegetable broth
  • 1 small jar peanut butter

Frozen

Misc. Dry Goods

  • 1 jar Chicken Better Than Bouillon or chicken bouillon cubes
  • 1 (12-ounce) package Palmini (hearts of palm) linguini
  • 1 pound dry green lentils

Non-Food Items

*You can buy gluten free, if desired

 

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