7 Day Healthy Meal Plan (Jan 24-30)

Posted January 21, 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 Planning

I hope everyone is staying warm–it has been so cold!!! Keep warm with my chili and soup recipes!

Check out my new series of meal plans in Relish +, One Pan Meals! These easy one-pot, one-pan, one skillet recipes can be used from start to finish in one cooking vessel. These meals are perfect for busy weekdays because they are quick and easy. This is my last week with Home ChefOn the menu, you will find Basil-Parmesan Crusted Salmon and Peruvian-Inspired Steak With Lomo Saltado Sauce as well as Crispy Chicken Schnitzel dinner.

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 includes weekly meal planning grids that you can print out and stick on your fridge, a 12-week meal program, 30 (15 new) recipes, as well as tear-out grocery lists. I love to begin my week with gratitude and affirmations. I hope you love it as much as me!

Get the meal plan here

A note about WW Personal points:

Many of you have asked me if I will include this new feature. WW Personal pointsFollow me 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 the link and it will take you to Weight Watchers website. You can see your WW points and add them into your day (US only). 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 There is plenty of room for maneuverabilityWe 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 (1/24)
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.
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 Riceball 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 & Wilted Baby Spinach, 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
Avocado Salad and Zesty Lemon Shrimp
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