Healthy

7 Day Healthy Meal Plan (Jan 3-9)

posted December 31, 2021 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

Cheers to 2022! I wish a happy and healthy year to you all! In this weeks meal plan you will notice a few favorites that made the Top 25 Most Popular Skinnytaste Recipes for 2021. Did your favorite make it? If not tell me what yours was! 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.

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 WW website where you can see the points and add it to your day (US only, you must be logged into your account).

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 (1/3)
B: Savory Cottage Cheese Bowls
L: Chicken Salad with Lemon and Dill on High Protein Bread* with 1 cup grapes
D: Cheesy Eggplant Gnocchi Caprese

Total Calories: 1,104**

TUESDAY (1/4)
B: Savory Cottage Cheese Bowls
L: Chicken Salad with Lemon and Dill on High Protein Bread with 1 cup grapes
D: Bisteces a la Mexicana with 2 corn tortillas

Total Calories: 1,011**

WEDNESDAY (1/5)
B: Overnight Oats in a Jar
L: Chicken Salad with Lemon and Dill on High Protein Bread with 1 cup grapes
D: LEFTOVER Bisteces a la Mexicana with 2 corn tortillas

Total Calories: 1,026**

THURSDAY (1/6)
B: Avocado Toast Egg-in-a-Hole and an orange
L: Chickpea Egg Salad (½ recipe)
D: Chicken Romano Meatballs with Broccoli and Orzo

Total Calories: 1,120**

FRIDAY (1/7)
B: Avocado Toast Egg-in-a-Hole and an orange
L: LEFTOVER Chickpea Egg Salad
D: Drunken Style Noodles with Shrimp

Total Calories: 1,153**

SATURDAY (1/8)
B: Baked Oatmeal with Blueberries and Bananas
L: Shrimp Dumpling Lettuce Wraps
D: DINNER OUT!

Total Calories: 412**

SUNDAY (1/9)
B: Baked Sweet Potato Egg Cups with 1 ounce avocado, and 1 ½ cups baby spinach with 1 teaspoon light
vinaigrette
L: Turkey Club (recipe x 4) and an apple
D: Spinach Stuffed Chicken Breasts with Tomato and Feta with a green salad #
Total Calories: 1,156**

*Make 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.

# Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, carrots, cucumbers with ¼ cup light vinaigrette dressing

*Google doc

Shopping List

Produce

  • ¾ pound seedless grapes (any variety)
  • 4 medium apples (any variety)
  • 2 medium oranges
  • 2 medium lemons
  • 2 medium limes
  • 3 medium bananas
  • 1 dry pint blueberries (can sub frozen in Overnight Oats and Baked Oatmeal, if desired)
  • 2 medium heads garlic
  • 2 medium shallots
  • 1 (2-inch) piece ginger4 small jalapenos
  • 1 medium red bell pepper
  • 3 medium Persian cucumbers (or 1 large English cucumber)
  • 1 (1-pound) eggplant
  • 1 large (7-ounce) avocado
  • 1 (8-ounce) sweet potato
  • 1 (10-ounce) bag shredded carrots
  • 1 pound broccoli florets
  • 2 small bunches scallions
  • 1 small bunch fresh basil
  • 1 small bunch fresh Thai basil (can buy a larger container of regular basil, if desired)
  • 1 small bunch/container fresh thyme
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh oregano (can sub 1 teaspoon dry thyme in Stuffed Chicken or omit if using seasoned breadcrumbs, if desired)
  • 1 small bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small head Bibb lettuce or endive
  • 1 (5-ounce) PLUS 1 (10-ounce) container baby spinach
  • 1 (5-ounce) container mixed baby greens
  • 1 dry pint cherry or grape tomatoes
  • 1 large beef steak tomato
  • 1 small red onion
  • 1 small yellow onion
  • 1 large white onion

Meat, Poultry and Fish

  • 1 ½ pounds (4) boneless, skinless chicken breasts
  • 1 pound ground chicken
  • 1 rotisserie chicken
  • ¾ pound sliced deli turkey breast (I like Boar’s Head)
  • 1 package center-cut bacon
  • 2 pounds large peeled and deveined shrimp
  • 2 pounds top sirloin

Grains*

  • 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
  • 1 large package corn tortillas (you need 16)
  • 1 small package quick oats
  • 1 small package oat flour
  • 1 package gnocchi (I like Delallo)
  • 1 package orzo pasta
  • 1 package plain panko breadcrumbs (can sub 2 tablespoons seasoned breadcrumbs in Stuffed Chicken, if desired)
  • 1 package seasoned breadcrumbs
  • 1 package thick rice noodles

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)
  • Oregano
  • Cumin
  • NuNaturals liquid vanilla stevia (or your favorite sweetener)
  • Cinnamon
  • Apple cider vinegar (I like Bragg’s)
  • Basil
  • Crushed red pepper flakes
  • Oyster sauce
  • Regular or reduced sodium soy sauce*
  • Fish sauce
  • Sriracha
  • Honey or maple syrup
  • Vanilla extract
  • Rice vinegar
  • Sesame oil
  • Onion powder
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Light mayonnaise
  • Paprika
  • Garlic powder
  • Optional toppings for High Protein Bread: Everything Bagel Seasoning, sesame seeds, etc.

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
  • 1 small package feta cheese
  • 1 medium wedge Pecorino Romano cheese
  • 1 small wedge Parmesan cheese (can sub 1 tablespoon Romano in Stuffed Chicken, if desired)
  • 1 pint skim or unsweetened almond milk (or milk of your choice)
  • 1 (8-ounce) package small mozzarella balls

Canned and Jarred

  • 1 (28-ounce) can San Marzano Style crushed tomatoes
  • 2 (14.5-ounce) cans petite diced tomatoes
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 1 (15-ounce) can chickpeas
  • 1 (14.5-ounce) can chicken broth
  • 1 small jar sundried tomatoes in oil

Misc. Dry Goods

  • 1 bottle dry Chardonnay
  • 1 small package chopped pecans or walnuts (if buying from bulk bin, you need 5 tablespoons)
  • 1 small package roasted shelled pistachios (if buying from bulk bin you need 2 tablespoons)
  • Baking powder
  • 1 small package dark brown sugar
  • 1 small package chia seeds (if buying from bulk bin, you need ½ tablespoon)

*You can buy gluten free, if desired

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