7 Day Healthy Meal Plan (Jan 10-16)

Post January 7, 2022By Gina

Free 7-day flexible weight loss meal plan that includes breakfast, lunch, dinner, and a shopping list. Recipes include macros, and links to WW recipe builders to help you get your points.

7-Day Healthy Meal Plan

We wish everyone a happy and successful first week of the year 2022. I have included a few of my favorites in this weeks meal plan that made the Top 25 Most Popular Skinnytaste Recipes 2021. 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. 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, the next 3 Skinnytaste meal options are Baked Chicken Parmesan, Latin-Style Steak with Onions and Tomatoes and Butternut Squash and Black Bean Enchiladas. Here’s a link to sign upFor $90 off, use the PROMO code SKINNYTASTE10

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral-bound meal planner comes with weekly meal planning grids, which you can cut out and stick to your fridge. It also includes a 12-week meal plan, 30 (15 fresh) recipes, and tearout grocery lists. I love to start my week with gratitude, affirmations, and intentions. So I added a space for that. I hope you love it as much as me!

Get the meal planner here

A note about WW Personal points:

Many of you have asked me if I will include my new WW Personal points in 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 the button to take you to the WW website, where you can view your points and add them into your day. Only US users are allowed to click on this link. All cookbook recipes in our cookbook index have been 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 room to maneuverWe are here for you Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap out recipes for meals that you prefer. 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. This will help you save 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 want to continue, please visit the email list, you can subscribe hereSo you never miss a meal plan

DETAILS

Breakfast and lunch Monday through Friday are intended to serve 1. While Saturday and Sunday dinners are meant to feed a family of 4. Some recipes make enough leftovers to last two nights or for lunch the next morning. The grocery list is complete and includes all the ingredients you need to prepare all the meals in the plan.

MONDAY (1/10).
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts*
L: Tuna Egg Salad on 1 Slice Whole Grain Bread and an Orange
D: Spaghetti Squash Crust Pizza (recipe x 2) and a green salad*
Total Calories: 1,144**

TUESDAY (1/11).
B: LEFTOVER Baked Oatmeal recipe with Pears Bananas and Walnuts
L: Tuna Egg Salad on 1 Slice Whole Grain Bread and an Orange
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with Chipotle’s Cilantro Lime Rice

Total Calories: 1,193**

WEDNESDAY (1/12/2012)
B: LEFTOVER Baked Oatmeal recipe with Pears Bananas and Walnuts
L: Egg Tomato, Scallion Sandwich with an Apple
D: Kale, Potato Soup with Turkey Sausage and 2 ounces Multigrain Baguette

Total Calories: 894**

THURSDAY (1/13)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale, Potato Soup and Turkey Sausage with 2 ounces Multigrain Baguette
D: Baked Chicken Breasts with Houston’s Couscous Salad
Total Calories: 1,129**

FRIDAY (1/14)
B: LEFTOVER Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale, Potato Soup with Turkey Sausage
D: Salmon Coconut Curry with Spinach and Chickpeas over ¾ cup brown rice #
Total Calories: 1,132**

SATURDAY (1/15).
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Shrimp Eggrolls with Spicy Garlic Edamame
D: DINNER OUT

Total Calories: 607**

SUNDAY (1/16).
B: LEFTOVER Lemon Blueberry Buttermilk Pancakes with 1 Tablespoon Maple Syrup and an Orange
L: 1 (generous), cup White Bean Caprese Salad
D: Cheeseburger Crunch Wrap with Crispy Crispy Sweet Potato Fries (recipe 1 x 2).

Total Calories: 1,116**

*Make Sunday night if desired and freeze any leftover Baked Oatmeal you/your family won’t eat.  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.

# Add 3 cups more rice to your Saturday lunch.

*Google doc