7-Day Healthy Meal Plan (January 9-15)

Healthy Eating


published January 6, 2023 by Gina

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Free 7-day, flexible meal plan for weight loss, including breakfast, lunch and dinner ideas and shopping list. All recipes include macros and links to the WW recipe tool to get your personal points.

7-day healthy meal plan

I had a great holiday break with my family and I hope you were all able to spend time with the ones you love! Being on vacation doesn’t usually mean staying on track, but sometimes that’s OK!! Everything in moderation, and trying new things and new foods is so much fun. Now that I’m back home I go to the gym, get out and walk and try to get 1 cup of veggies with every meal. Meal prep helps me stay on track for busy days with recipes like Meal Prep Breakfast Taco Scramble, Greek Chickpea Salad, and Chicken Salad with Cart-Style Dressing.

With rising grocery prices, many of us are having to adapt, cut back and/or get more creative with our meals. One of the absolute BEST ways to stay on budget and maintain healthy eating habits is to MEAL PLAN. You can get more budget-friendly 5-day meal plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share with you that the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral bound meal planner has weekly meal planning grids that you can take out and put in the fridge if you want, a 12-week meal plan, 30 (15 new) recipes and tear-out grocery lists. I like to start the week with gratitude, affirmations and intentions, so I’ve included a space for that as well. I hope you like this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy a meal planner here:

A note about WW Personal Points:

I’m in the process of updating all the recipes to reflect what’s new WW program, points will be displayed below the recipe title. I’ll keep it orange button on the recipe tab, click that and it takes you to the Weight Watchers website where you can see the WW points and add them to your day (US only, you must be logged into your account). All the cookbook recipes in the cookbook index have also been updated!

About the meal plan

If you’re new to my meal plans, I’m 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 room to move around for you add more food, coffee, beverages, fruit, snacks, desserts, wine, etc. or swap recipes for dishes you like, 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 is no one size fits all, this will vary according to your goals, your age, weight etc.

There’s also a precise, organized grocery list that will make grocery shopping a lot easier and less stressful. Save money and time. You’ll dine out less often, waste less food, and have everything you need on hand to keep you on track.

Finally, if you are involved Facebook join my Skinnytaste Facebook community where everyone shares photos of recipes they make, you can join here. I love all the ideas everyone is sharing! If you want to get on the email list, you can subscribe here so you never miss a meal plan!

Meal plan:

Breakfast and lunch Monday through Friday are designed to serve 1, while dinner and all meals on Saturday and Sunday are designed to serve a family of four. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (January 9)
B: Goat Cheese Herb Omelet with Nova Lox
L: Buffalo Chicken Rice Bowls
D: 2 cups of broccoli soup with potatoes

Total Calories: 1,083*

TUESDAY (1/10)
B: Goat Cheese Herb Omelet with Nova Lox
L: Buffalo Chicken Rice Bowls
D: Instant Pot Braised Beef with 2 Corn Tortillas, ¼ Cup Shredded Lettuce and Pico de Gallo (Recipe x 2)

Total calories: 1,134*

WEDNESDAY (11.1.)
B: Avocado toast with egg and ½ cup cottage cheese
L: Buffalo Chicken Rice Bowls
D: LEFTOVER Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo

Total Calories: 1,204*

THURSDAY (12.1.)
B: Cinnamon apple yogurt bowls
L: Buffalo Chicken Rice Bowls
D: Creamy sausage and potato soup

Total calories: 1,170*

FRIDAY (13.1.)
B: Cinnamon apple yogurt bowls
L: Turkey club with 8 carrot sticks
D: Chili-Lime Deep-Fried Salmon with Avocado Mango Salsa and Quick and Delicious Cuban-Style Black Beans

Total calories: 1,160*

SATURDAY (14.1.)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Spicy Hearts of Palm Noodles with Minced Chicken (Recipe x 2)
D: DINNER OUT

Total Calories: 551*

SUNDAY (15.1.)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Air Fry Fish Taco Bowls
D: Turkey with Zucchini, Lean Buttermilk Mashed Potatoes with Chives and Light Garlic Broccoli

Total Calories: 1,008*

*This is just a guide, women should have around 1500 calories a day. Here’s a handy calculator to estimate your calorie needs. I left plenty of wiggle room for you to add more food like coffee, drinks, fruit, snacks, dessert, wine, etc.

*Google Doc

Shopping list

Produce

  • 12 medium limes
  • 1 small apple
  • 1 medium ripe mango
  • 1 large (7 ounce) avocado
  • 3 medium heads of garlic
  • 1 large shallot
  • 1 (3 inch) piece of ginger
  • 3 medium jalapenos
  • 1 small red pepper
  • 1 medium zucchini
  • 1 pound broccoli florets
  • 2 bunches of broccolini
  • 1 small bunch of celery
  • 2 medium carrots
  • 1 ¼ pounds of yellow potatoes
  • 2 pounds of Yukon Gold potatoes
  • 2 medium red potatoes
  • 1 medium spring onion
  • 1 medium bag salad mix (with carrots)
  • 1 small container/string of fresh chives
  • 1 large bunch of fresh cilantro
  • 1 small bunch of fresh Italian parsley (finely chopped scallions can also be used for decoration on the TK, if desired)
  • 1 bag (10 ounces) / baby spinach on the fold
  • 1 small head of Iceberg lettuce
  • 1 medium sized tomato
  • 1 medium plum tomato
  • 9 medium ripe tomatoes
  • 1 large red onion
  • 1 small garlic
  • 2 small PLUS 1 medium yellow onion

Meat, poultry and fish

  • 1 small package of Nova Lox
  • 1 ½ pounds (4) skin-on wild salmon fillets
  • 1 ½ pounds (4) skinless fish fillets, such as cod, blackfish, or mahi mahi
  • 1 ½ pounds boneless, skinless chicken breast
  • 1 pound ground chicken
  • 1 pound 93% lean ground turkey
  • 4 mild Italian chicken or turkey sausages
  • 1 package of medium-cut bacon
  • 3 ounces thinly sliced ​​deli turkey (I like boar’s head)
  • 1 (3 pound) chuck roast

cereal*

  • 1 loaf of thinly sliced ​​whole grain bread (I like Dave’s Killer Bread)
  • 1 small bag of dry brown rice (or 3 cups precooked)
  • 1 small package of all-purpose or whole wheat flour
  • 1 large package of corn tortillas (you need 16)
  • 1 small package of quick oats or seasoned breadcrumbs

Spices and seasonings

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • Paprika
  • Cumin
  • Franks RedHot sauce
  • Oregano
  • Bay leaves
  • Cinnamon sticks
  • Ground cinnamon
  • Nutmeg
  • Italian seasoning
  • Tajin Classic or Chili-Lime Spice
  • Garlic powder
  • Smoked paprika
  • Plain or light mayonnaise
  • Red wine vinegar
  • Cajun seasoning
  • Sesame oil
  • Sodium-reduced soy sauce*
  • I’d
  • Sambal Oelek (you can sub sriracha in Hearts of Palm Stir Fry, if desired)
  • Sriracha sauce
  • Sesame seeds
  • Ketchup
  • Worcestershire sauce
  • Dried onion flakes
  • Marjoram
  • Ground red pepper flakes (optional, for broccolini)

Dairy products and other Refrigerated Items

  • 1 (pack of 18) large egg
  • 1 small box of plain or light butter
  • 1 container of low-fat cottage cheese for one serving (I like Good Culture)
  • 1 (16 ounces) nonfat plain yogurt (I like Stonyfield)
  • 1 liter of skimmed milk
  • 1 pint of nonfat buttermilk
  • 1 block of Gruyere cheese (8 ounces).
  • 1 (8-ounce) block reduced-fat sharp cheddar cheese
  • 1 small package of shredded cheddar or reduced-fat American cheese
  • 1 small package of goat cheese
  • 1 small slice of fresh Parmesan cheese

Canned and Jarred

  • 1 (15 ounce) cannelloni bean
  • 1 (15 ounces) black beans
  • 1 (15-ounce) reduced-sodium black beans
  • 1 can of diced tomatoes
  • 1 small can/jar of chipotle peppers in adobo
  • 1 (32-ounce) carton low-sodium chicken or vegetable broth
  • 1 can (32 ounces) reduced-sodium chicken or vegetable broth
  • 1 (14 ounce) can beef broth
  • 1 small jar of capers

Misc. Dry Goods

  • 2 packages (12 ounces) Palmini (hearts of palm noodles)
  • 1 small package of raw sugar
  • 1 small package of golden raisins (if buying from a container, you need 1 tablespoon)
  • 1 small package chopped walnuts or pecans (if buying from a container, you need ¼ cup)

*If you wish, you can also buy gluten-free



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