Post December 31, 2021By Gina
Free 7-day flexible weight loss meal plan that includes breakfast, lunch, dinner, and a shopping list. These recipes include macros as well as links to WW’s recipe builder.
7 Day Healthy Meal Planning
Cheers to 2022! I wish you all a happy, healthy year! This week’s meal plan will highlight a few of my favorite Skinnytaste Recipes that were voted the 25 most popular for 2021. Did your favorite make it to the Top 25 Most Popular Skinnytaste Recipes for 2021? Tell me about your favorite! 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
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 start my week with gratitude, affirmations, and intentions. So I added a space for that. I hope you love it as much as me!
Buy the meal plan here
A note about WW Personal points:
Many people are asking me if I will include 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 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 that button.
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 search the index by course to find recipes that you like, or you can swap out recipes. 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. You will save time and money. 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! You can get on the email list, you can subscribe hereSo you don’t miss a meal plan!
DETAILS
Breakfast and lunch Monday through Friday can be served to one person, while Saturday and Sunday meals can feed four. 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 meals on your 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 & Dill on High Protein Bread with 1 Cup Grapes
D: Bisteces a la Mexicana, 2 corn tortillas
Total Calories: 1,011**
WEDNESDAY (1/5)
B: Overnight Oats in Jar
L: Chicken Salad with Lemon & Dill on High Protein Bread with 1 Cup Grapes
D: LEFTOVER Bsteces a Mexicana with 2 corn tortillas
Total Calories: 1,026**
THURSDAY (1/6)
B: Avocado Toast Eggs-in-a Hole and an orange
L: Chickpea Egg Salad (½ recipe)
D: Chicken Romano Meatballs w/ Broccoli and Orzo
Total Calories: 1,120**
FRIDAY (1/7)
B: Avocado Toast Eggs-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 (recipex x 4) and an Apple
D: Spinach Stuffed Chicken breasts with Tomato, Feta and 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
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 of blueberries (can be subfrozen with Overnight Oats and Baked Oatmeal, depending on your preference).
- 2 medium heads garlic
- 2 medium shallots
- 1 piece (2.5 inches) ginger4 small jalapenos
- 1 medium-sized 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 bag (10-ounce) of shredded carrots
- 1 pound broccoli florets
- 2 small bouquets of scallions
- 1 small bunch of fresh basil
- 1 small bunch of fresh Thai basil (can also buy regular basil in a larger container if needed).
- 1 small bunch/container of fresh thyme
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh Oregano (substitute 1 teaspoon dry Thyme in Stuffed Chicken, or omit if you use seasoned breadcrumbs).
- 1 small bunch of fresh cilantro
- 1 small bunch of fresh Italian parsley
- 1 small head Bibb or endive lettuce
- 1 (5-ounce) + 1 (10-ounces!) container baby spinach
- 1 (5-ounces) container mixed baby vegetables
- 1 dry pint of grape tomatoes or cherry juice
- 1 large beef steak tomato
- 1 small red onions
- 1 small yellow onion
- 1 large white onion
Meat, Poultry, and Fish
- 1 ½ pounds (4) boneless, skinless chicken breasts
- Ground chicken 1 lb
- 1 rotisserie chicken
- ¾ pound sliced deli turkey breast (I like Boar’s Head)
- 1 package center-cut bacon
- 2 pounds large deveined and peeled 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 box of oat flour
- 1 package gnocchi (I like Delallo)
- 1 package orzo pasta
- 1 package panko breadcrumbs. (Substitute 2 tablespoons seasoned breadcrumbs in Stuffed Chicken if you wish)
- 1 package seasoned breadcrumbs
- 1 box thick rice noodles
Spices and condiments
- Extra virgin olive oils
- Vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- I like Kosher salt Diamond Crystal)
- Pepper grinder (or fresh chilicorns)
- 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
- Maple syrup or honey
- Vanilla extract
- Rice vinegar
- Sesame oil
- Onion powder
- Light vinaigrette dressing, or make your own using the ingredients in the list
- Light mayonnaise
- Paprika
- Garlic powder
- Optional toppings to High Protein Bread: Everything Bagel Seasoning and sesame seeds, among others.
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small box of feta cheese
- 1 medium wedge Pecorino Romano cheese
- 1 small wedge Parmesan cheese (substitute 1 tablespoon Romano in Stuffed Chicken if desired).
- 1 pint unsweetened or skim almond milk (or any other milk you choose)
- 1 (8-ounce) package small mozzarella balls
Jarred and canned
- 1 (28-ounces) can San Marzano Style crushed tomatoes
- 2 petite diced tomatoes (14.5 ounces)
- 1 can (4-ounce) or 4.5-ounce tube tomato paste
- 1 can (15-ounces) chickpeas
- 1 (14.5 ounce) can chicken broth
- 1 small jar of sundried tomatoes in olive oil
Misc. Dry Goods
- 1 bottle dry Chardonnay
- 1 small bag chopped walnuts or pecans (if you are buying from bulk bins, 5 tablespoons is sufficient)
- 1 small bag roasted shelled pescatos (if purchasing from bulk bin, you will need 2 tablespoons).
- Baking powder
- 1 small box dark brown sugar
- 1 small package chia seeds (if buying from bulk bin, you need ½ tablespoon)
*You can buy gluten free, if desired
Source: Skinny Taste