7 Day Healthy Meal Plan (Jan 31-Feb 6)

Post January 28, 2022By Gina

Free 7-day flexible weight loss meal plan that includes breakfast, lunch, dinner, and a shopping list. These recipes include macros and links that take you to the WW recipe builder.

7-Day Healthy Meal Plan

Who got snow this week? I know when it is cold and snowy outside, I love to warm up with comfort foods like my  Shepherd’s Pie Recipe, Tuna Noodle Casserole (or Chicken) or any of my slow cooker recipes. And if your kids are out of school because of weather have them help make some healthy snacks like these PB & J Healthy Oatmeal Cookies or my Broccoli and Cheese Tots. Keep warm!

Want more Skinnytaste meal plan ideas? With Relish+ you have access to over 50 specialty plans created just for you, with new ones being published each week! These include:

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 enjoy this as much I do!

Buy the meal plan here

A note on WW Personal Points

Many of you have asked me if I will include this new feature. WW Personal pointsCheck out 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 view 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 Plenty of room to maneuverWe 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 find out more by clicking here email list, you can subscribe hereSo you don’t miss a meal plan!

DETAILS

Breakfast and lunch Monday through Friday are designed for 1 person. Saturday and Sunday meals are designed for 4 people. 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 (1/31)
B: PB + J Yogurt
L: Classic Chicken Salad over 2 cups mixed greens and ¼ cup raw almonds
D: Vegetarian Black Bean Tacos w/ Cilantro Lime Cauliflower rice
Total Calories: 1,041*

TUESDAY (2/1)
B: Omelet Tortilla Breakfast Wrap
L: Classic Chicken Salad on 1 Slice Whole Grain Bread and an Apple
D: Carne Asada Steak Salad (recipe x 2)

Total Calories: 1,099*

WEDNESDAY (2/2)
B: PB + J Yogurt
L: Classic Chicken Salad over 2 cups mixed greens and ¼ cup raw almonds
D: Turkey Meatball Vegetable soup with 2 ounces multigrain baguette
Total Calories: 972*

THURSDAY (2/3)
B: Omelet Tortilla Breakfast Wrap
L: LEFTOVER Turkey Meatball and Vegetable Soup with 2 ounces of multigrain baguette
D: Spinach Stuffed Chicken Breasts and Perfect Baked Potato
Total Calories: 1,238*

FRIDAY (2/4)
B: PB + J Yogurt
L: LEFTOVER Turkey Meatball and Vegetable Soup with 2 ounces of multigrain baguette
D: Pineapple Shrimp Fried Chicken

Total Calories: 1,048*

SATURDAY (2/5)
B: Crustless Potato Jalapeño Quiche and an orange
L: Spicy Tuna Poke Bowls (recipe x 2)
D: DINNER OUT

Total Calories: 666*

SUNDAY (2/6)
B: Healthy 3-Ingredient Banana oat cookies with 1 cup plain Greek yogurt and 1 teaspoon honey
L: Pepperoni Pizza Bites
D: Stuffed Pepper Soup with a green salad**

Total Calories: 923*

*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 chopped Romaine, 2 scallions and ½ cup each: tomatoes, cucumbers, carrots, chickpeas with ¼ cup light vinaigrette.

*Google doc