7 Day Healthy Meal Plan (Jan 16-22)

posted January 13, 2023 by Gina

A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embody macros and hyperlinks to WW recipe builder to get your private factors.

7 Day Wholesome Meal Plan

I’m glad to say that each one recipes have been up to date to replicate factors for the WW program. Thanks all in your persistence, we had quite a bit to replace! Factors will present in blue underneath the recipe title. And naturally, most of you understand my recipes are for everybody whether or not you’re in search of Complete 30 Recipes, Vegetarian Recipes, Excessive Protein Recipes, Dairy-Free, Low Carb Recipes or simply seeking to eat wholesome recipes your entire household will get pleasure from.

With grocery costs hovering, many people are having to regulate, cut back and/or get extra artistic with our meals. One of many absolute BEST methods to remain inside a funds and preserve wholesome consuming habits is to MEAL PLAN. You may get extra 5-day Funds Pleasant Meal Plans by signing up for Relish+ (get a 14-day free trial right here!)

Final Skinnytaste Meal Planner

I’m additionally excited to share the Skinnytaste Final Meal Planner is now out there! The 52 week spiral certain meal planner has weekly meal planning grids you may tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as nicely. I hope you’ll love this as a lot as I do!

Purchase the meal planner right here:

A observe about WW Private Factors:

All recipe factors have been up to date to replicate the brand new WW program, factors will show underneath the recipe title. I’ll maintain the  orange button within the recipe card, click on on that and it takes you to the Weight Watchers web site the place you may see the WW factors and add it to your day (US solely, you should be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!

About The Meal Plan

Should you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so on. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your targets, it’s best to intention for no less than 1500 energy* per day. There’s nobody measurement matches all, it will vary by your targets, your age, weight, and so on.

There’s additionally a exact, organized grocery listing that can make grocery purchasing a lot simpler and far much less irritating. Save you time and money. You’ll dine out much less usually, waste much less meals and also you’ll have the whole lot you want readily available to assist maintain you on monitor.

Lastly, if you happen to’re on Fb be a part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you may be a part of here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the email list, you may subscribe here so that you by no means miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. The grocery listing is complete and consists of the whole lot it is advisable make all meals on the plan.

MONDAY (1/16)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups child spinach
D: On the spot Pot Baked Ziti and  2 cups child arugula with 2 tablespoons shaved parmesan and a pair of teaspoons gentle
French dressing

Whole Energy: 1,086*

TUESDAY (1/17)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups child spinach
D: Bisteces a la Mexicana with ¾ cup brown rice

Whole Energy: 950*

WEDNESDAY (1/18)
B: Savory Cottage Cheese Bowls
L: Soba Noodle Veggie Stir-Fry (recipe x 2)
D: LEFTOVER Bisteces a la Mexicana with ¾ cup brown rice
Whole Energy: 1,100*

THURSDAY (1/19)
B: Traditional Egg Salad (½ recipe) on 1 skinny slice entire grain bread and an orange
L: Soba Noodle Veggie Stir-Fry
D: Skillet French Onion Hen over Mashed Cauliflower
Whole Energy: 1,202*

FRIDAY (1/20)
B: Savory Cottage Cheese Bowls
L: Traditional Egg Salad on 1 skinny slice entire grain bread and an orange
D: Salmon Caesar Salad with Simple Garlic Knots**

Whole Energy: 989*

SATURDAY (1/21)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Lebanese Lentil Soup
D: DINNER OUT

Whole Energy: 629*

SUNDAY (1/22)
B: Excessive Protein Oat Waffles with ½ sliced banana and 1 tablespoon (melted) peanut butter
L: LEFTOVER Lebanese Lentil Soup
D: Good Air Fryer Shrimp with Spinach and Butternut Squash Salad with Gorgonzola

Whole Energy: 987*

*That is only a information, girls ought to intention for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Double dough recipe for breakfast Saturday.

*Google doc