{"id":3039,"date":"2022-01-15T16:12:55","date_gmt":"2022-01-15T16:12:55","guid":{"rendered":"https:\/\/womenmag.net\/kitchen\/7-day-healthy-meal-plan-jan-17-23\/"},"modified":"2022-01-15T16:13:09","modified_gmt":"2022-01-15T16:13:09","slug":"7-day-healthy-meal-plan-jan-17-23","status":"publish","type":"post","link":"https:\/\/womenmag.net\/kitchen\/7-day-healthy-meal-plan-jan-17-23\/","title":{"rendered":"7 Day Healthy Meal Plan (Jan 17-23)"},"content":{"rendered":"\n<div>\n<p>\nPosted <strong>January 15, 2022<\/strong>By <strong>Gina<\/strong>\n<\/p>\n<\/div>\n<div>\n<p><span id=\"dpsp-post-content-markup\" data-image-pin-it=\"true\"><\/span><\/p>\n<p>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.<\/p>\n<\/p>\n<p><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-85547\" src=\"https:\/\/womenmag.net\/wp-content\/uploads\/2022\/01\/Weekly_Meal-Plan_Week_312_Jan-17_Jan-23.jpg\" alt=\"\" width=\"550\" height=\"825\"  ><\/noscript><\/p>\n<h2 style=\"text-align: center;\">7-Day Healthy Meal Plan<\/h2>\n<p>We are grateful to everyone who has tried my new recipes. <a rel=\"nofollow noopener\" href=\"https:\/\/www.amazon.com\/dp\/0593235592?&amp;linkCode=sl1&amp;tag=ginsweiwatrec-20&amp;linkId=e1fc93298a2966143e6def09e8afaad5&amp;language=en_US&amp;ref_=as_li_ss_tl\" target=\"_blank\">Skinnytaste Air Fryer Dinner Cookbook<\/a>Posting your pictures! I love seeing what you create! Don\u2019t forget to check out Relish +, I\u2019ve created 4 weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits in 2022! Lastly, if you didn\u2019t sign up for <a rel=\"nofollow noopener\" href=\"https:\/\/cook.homechef.com\/skinnytaste?utm_source=insiders&amp;utm_medium=GinaHomolka&amp;voucher=SKINNYTASTE10\" target=\"_blank\">Home Chef<\/a> to get Skinnytaste recipes yet, it\u2019s not too late. It\u2019s for the month of January only! Here\u2019s <a rel=\"nofollow noopener\" href=\"https:\/\/cook.homechef.com\/skinnytaste?utm_source=insiders&amp;utm_medium=GinaHomolka&amp;voucher=SKINNYTASTE10\" target=\"_blank\">a link to sign up<\/a>Use PROMO code SKINNYTASTE10 to get $90 off<\/p>\n<h2>Ultimate Skinnytaste Meal Planner<\/h2>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-79975 alignleft\" alt=\"Skinnytaste Ultimate Meal Planner\" width=\"125\" height=\"139\" src=\"https:\/\/womenmag.net\/wp-content\/uploads\/2021\/12\/Skinnytaste-UltimateMealPlanner-125.png\"><noscript><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-79975 alignleft\" src=\"https:\/\/womenmag.net\/wp-content\/uploads\/2021\/12\/Skinnytaste-UltimateMealPlanner-125.png\" alt=\"Skinnytaste Ultimate Meal Planner\" width=\"125\" height=\"139\"><\/noscript><\/h2>\n<p>I\u2019m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral bound meal plan includes weekly meal planning grids, 30 (15 fresh) recipes, and tear-out grocery list. I love to begin my week with gratitude and affirmations. I hope you enjoy this as much I do!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-84212\" alt=\"Skinnytaste Ultimate Meal Planner\" width=\"549\" height=\"327\"  data-lazy- src=\"https:\/\/womenmag.net\/wp-content\/uploads\/2021\/12\/IMG_1112-1.jpg\"><\/p>\n<p><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-84212\" src=\"https:\/\/womenmag.net\/wp-content\/uploads\/2021\/12\/IMG_1112-1.jpg\" alt=\"Skinnytaste Ultimate Meal Planner\" width=\"549\" height=\"327\"  ><\/noscript><\/p>\n<p><strong>Get the meal planner here<\/strong><\/p>\n<h2>A note about WW Personal points:<\/h2>\n<p>Many people are wondering if I will include the new. <strong>WW Personal points<\/strong>Follow me on my recipes. I\u2019m 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!<\/p>\n<h2>About the Meal Plan<\/h2>\n<p>If you\u2019re new to my meal plans, I\u2019ve 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 <strong>There is plenty of room for maneuverability<\/strong>For you to <strong>Add more food<\/strong>, 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.<\/p>\n<p>There\u2019s 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\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n<p>Lastly, if you\u2019re on Facebook join my <a rel=\"nofollow noopener\" href=\"https:\/\/www.facebook.com\/groups\/1934885496754505\/\" target=\"_blank\">Skinnytaste Facebook Community<\/a> where everyone\u2019s sharing photos of recipes they are making, you can join <a rel=\"nofollow noopener\" href=\"https:\/\/www.facebook.com\/groups\/1934885496754505\/\" target=\"_blank\">here<\/a>. I\u2019m loving all the ideas everyone\u2019s sharing! If you want to continue, please visit the <a rel=\"nofollow noopener\" href=\"https:\/\/forms.aweber.com\/form\/30\/779609830.htm\" target=\"_blank\">email list<\/a>, you can <a rel=\"nofollow noopener\" href=\"https:\/\/forms.aweber.com\/form\/30\/779609830.htm\" target=\"_blank\">subscribe here<\/a>So you don&#8217;t miss a meal plan!<\/p>\n<h3>DETAILS<\/h3>\n<p>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 can be made into leftovers that can be used for lunch the next day or two nights. The grocery list is complete and includes all the ingredients you need to prepare all the meals in the plan.<\/p>\n<p><strong>MONDAY (1\/17)<\/strong><br \/>B: Savory Cottage Cheese Bowls<br \/>L: Chicken Waldorf Salad<br \/>D: Instant Pot Baked Ziti with a green salad*<\/p>\n<p>Total Calories: 1,017**<\/p>\n<p><strong>TUESDAY (1\/18).<\/strong><br \/>B: Mushroom-Spinach Scrambled Eggs<br \/>L: LEFTOVER Chicken Waldorf Salad w\/6 Triscuits<br \/>D: Cilantro Lime Chicken breasts with 1 cup Black Bean and Avocado, Cucumber, Cucumber, and Tomato Salad<\/p>\n<p>Total Calories: 1,098**<\/p>\n<p><strong>WEDNESDAY (1\/19\/19)<\/strong><br \/>B: Savory Cottage Cheese Bowls<br \/>L: LEFTOVER Chicken Waldorf Salad w\/6 Triscuits<br \/>D: Turkey Meatball Vegetable soup with 2 ounces multigrain baguette<br \/>Total Calories: 936**<\/p>\n<p><strong>THURSDAY (1\/20\/2011)<\/strong><br \/>B: Mushroom-Spinach Scrambled Eggs<br \/>L: LEFTOVER Turkey Meatball Soup with 2 ounces multigrain baguette<br \/>D: Broccoli Beef with \u00be cup brown rice<\/p>\n<p>Total Calories: 1,109**<\/p>\n<p><strong>FRIDAY (1\/21)<\/strong><br \/>B: Savory Cottage Cheese Bowls<br \/>L: LEFTOVER Turkey Meatball Soup with 2 ounces multigrain baguette<br \/>D: Shrimp-and-Andouille Sheet Pan Dinner<\/p>\n<p>Total Calories: 954**<\/p>\n<p><strong>SATURDAY (2\/22)<\/strong><br \/>B: Bacon Egg Avocado Breakfast Sandwich #<br \/>L: Easy Wonton Soup &#8211; 1 cup steamed (in\u2013pod) edamame<br \/>D: DINNER OUT<\/p>\n<p>Total Calories: 634**<\/p>\n<p><strong>SUNDAY (1\/23)<\/strong><br \/>B: Banana Nut Protein Oats (recipe x 4)<br \/>L: Pizza Sausage Rolls<br \/>D: Colombian Chicken Sancocho with \u00bd cup brown rice and 1 ounce avocado<br \/>Total Calories: 1,249**<\/p>\n<p>*Green salad includes 6 cups mixed greens, 2 scallions and \u00bd cup each: tomatoes, carrots, cucumbers, chickpeas<br \/>with \u00bc cup light vinaigrette dressing.<br \/>**This is just a guide, women should aim for around 1500 calories per day. <a rel=\"nofollow noopener\" href=\"https:\/\/www.choosemyplate.gov\/MyPlatePlan\" target=\"_blank\">Here\u2019s a helpful calculator to estimate<\/a><br \/><a rel=\"nofollow noopener\" href=\"https:\/\/www.choosemyplate.gov\/MyPlatePlan\" target=\"_blank\">your calorie needs<\/a>. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,<br \/>snacks, dessert, wine, etc.<br \/># Double bagel dough recipe for Pizza Sausage Rolls Sunday<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-85567\" alt=\"\" width=\"961\" height=\"564\"  data-lazy- src=\"https:\/\/womenmag.net\/wp-content\/uploads\/2022\/01\/STJan14.png\"><\/p>\n<p><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-85567\" src=\"https:\/\/womenmag.net\/wp-content\/uploads\/2022\/01\/STJan14.png\" alt=\"\" width=\"961\" height=\"564\"  ><\/noscript><\/p>\n<p>*<a rel=\"nofollow noopener\" href=\"https:\/\/docs.google.com\/document\/d\/1IdiaDogpBjnXN9AULzjTbaOG7hpz1DL0_uyytZlOGRQ\/edit?usp=sharing\" target=\"_blank\">Google doc<\/a><\/p>\n<div class=\"print-this-wrapper ggnoads\">\n<p><button class=\"print-this-button submitbutton\" onclick=\"PrintThis_61e2f08674887()\" onmouseover=\"jQuery('#print_this_61e2f08674887').addClass('print-this-hover')\" onmouseout=\"jQuery('#print_this_61e2f08674887').removeClass('print-this-hover')\">Print shopping list<\/button><\/p>\n<div id=\"print_this_61e2f08674887\" class=\"print-this-container\">\n<p><strong>Shopping List<\/strong><\/p>\n<p><strong>Produce<\/strong><\/p>\n<ul>\n<li>1 medium Granny Smith apple<\/li>\n<li>\u00bc pound red seedless grapes<\/li>\n<li>4 medium bananas<\/li>\n<li>1 medium-sized plantain<\/li>\n<li>4 medium limes<\/li>\n<li>1 medium lemon<\/li>\n<li>2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados<\/li>\n<li>2 medium-sized heads garlic<\/li>\n<li>1 (2-inch long) piece fresh ginger<\/li>\n<li>3 Persian cucumbers (or a sub-another large English cucumber).<\/li>\n<li>1 large English cucumber<\/li>\n<li>1 large zucchini<\/li>\n<li>3 medium red bell peppers<\/li>\n<li>4 baby bok Choy<\/li>\n<li>\u00bd pound sliced white mushrooms<\/li>\n<li>5 ounces Baby Bella mushrooms<\/li>\n<li>\u00bd pound shiitake mushrooms<\/li>\n<li>1 small PLUS 1 big head broccoli<\/li>\n<li>1 lb (3 medium) red potatoes<\/li>\n<li>1 medium bunch celery<\/li>\n<li>3 medium carrots<\/li>\n<li>3 medium ears of corn (can be subfrozen cobs if needed)<\/li>\n<li>2 medium sized bunches of scallions<\/li>\n<li>1 large bunch of fresh cilantro<\/li>\n<li>1 medium bunch fresh Italian parsley<\/li>\n<li>1 small bunch\/container of fresh basil (can sub 2.25 teaspoons dry in Turkey Meatball Soup, if preferred).<\/li>\n<li>1 small bunch\/container fresh rosemary<\/li>\n<li>1 medium bunch\/container fresh chives<\/li>\n<li>1 (5-ounces) clamshell\/bag baby swiss spinach<\/li>\n<li>1 (1-pound) clamshell\/bag mixed greens<\/li>\n<li>1 (1-pound) container grape\/cherry tomatoes<\/li>\n<li>3 medium vine-ripened tomatoes<\/li>\n<li>1 medium heirloom tomato<\/li>\n<li>1 large red onions<\/li>\n<li>2 medium-sized yellow onions<\/li>\n<\/ul>\n<p><strong>Meat, Poultry, and Fish<\/strong><\/p>\n<ul>\n<li>6 bone-in chicken thighs<\/li>\n<li>1 \u00bd pounds (4 small) PLUS 1 (7-ounce) boneless, skinless chicken breast<\/li>\n<li>1 1\/3 lb 93% lean ground turkey breast<\/li>\n<li>2 raw Italian chicken sausage links (3 ounces in total)<\/li>\n<li>\u00be pound smoked sausage, such as andouille<\/li>\n<li>1 package center-cut bacon<\/li>\n<li>\u00be pound large shrimp<\/li>\n<li>1 lb flank steak<\/li>\n<\/ul>\n<p><strong>Grains*<\/strong><\/p>\n<ul>\n<li>1 small box of Triscuits<\/li>\n<li>1 package whole-wheat pasta, such as ziti and cavatappi (I like). <a rel=\"nofollow noopener\" href=\"https:\/\/www.delallo.com\/delallo-organic-whole-wheat-cavatappi-pasta-1-lb\/\" target=\"_blank\">Delallo<\/a>)<\/li>\n<li>1 (12-ounce) multigrain baguette<\/li>\n<li>1 small box of dry brown rice or 5 cups pre-cooked<\/li>\n<li>1 package seasoned whole grain breadcrumbs<\/li>\n<li>1 small packet unbleached all purpose flour<\/li>\n<li>1 small package quick oats<\/li>\n<\/ul>\n<p><strong>Spices and condiments<\/strong><\/p>\n<ul>\n<li>Extra virgin olive oil<\/li>\n<li>Canola oil<\/li>\n<li>Cooking spray<\/li>\n<li>Olive oil spray (or get a <a rel=\"nofollow noopener\" href=\"https:\/\/www.amazon.com\/Misto-Brushed-Aluminum-Olive-Sprayer\/dp\/B00004SPZV\/ref=sr_1_1?s=grocery&amp;amp&amp;ie=UTF8&amp;amp&amp;qid=1515181085&amp;amp&amp;sr=8-1&amp;amp&amp;keywords=misto\" target=\"_blank\">Misto<\/a> oil mister)<\/li>\n<li>Kosher salt (I like it) <a rel=\"nofollow noopener\" href=\"https:\/\/www.amazon.com\/gp\/product\/B0011BPMUK\/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;tag=1094004-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B0011BPMUK&amp;linkId=de126591a74a25f41428f89bbb2986da\" target=\"_blank\">Diamond Crystal<\/a>)<\/li>\n<li>Pepper grinder (or fresh peppercorns).<\/li>\n<li>Ground white pepper (can be sub-black pepper in Broccoli Beef if desired).<\/li>\n<li>Regular or reduced sodium soy sauce*<\/li>\n<li>Sesame oil<\/li>\n<li>Toasted sesame seeds<\/li>\n<li>Creole seasoning<\/li>\n<li>Garlic powder<\/li>\n<li>Cayenne pepper<\/li>\n<li>For Breakfast Sandwiches: Crushed red pepper flakes (optional)<\/li>\n<li>Optional toppings for bagel include everything bagel seasoning, poppy seed, dried garlic flakes, dried onion flakes, and dried onion flakes<\/li>\n<li>Pure maple syrup<\/li>\n<li>Light vinaigrette dressing<\/li>\n<li>Cumin<\/li>\n<li>Bay leaves<\/li>\n<li>Light mayonnaise<\/li>\n<\/ul>\n<p><strong>Dairy &amp; Misc. Refrigerated Items<\/strong><\/p>\n<ul>\n<li>1 18-pack large eggs<\/li>\n<li>1 pint liquid eggs whites<\/li>\n<li>1 (5.3-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)<\/li>\n<li>1 small slice of fresh Parmesan cheese<\/li>\n<li>1 small wedge fresh Pecorino Romano (can sub \u00bc cup Parmesan in Baked Ziti, if desired)<\/li>\n<li>1 package sliced provolone or mozzarella cheese<\/li>\n<li>1 (32-ounce) container nonfat plain Greek yogurt (I like Stonyfield)<\/li>\n<li>1 (15-ounce) container part-skim ricotta cheese<\/li>\n<li>1 (8-ounce) bag shredded part-skim mozzarella cheese<\/li>\n<\/ul>\n<p><strong>Jarred and canned<\/strong><\/p>\n<ul>\n<li>1 (32-ounces) jar marinara (or ingredients for making your own)<\/li>\n<li>2 cartons (32 ounces) low sodium chicken broth<\/li>\n<li>1 carton reduced sodium chicken broth<\/li>\n<li>1 (15.5-ounces) can black beans<\/li>\n<li>2 petite diced tomatoes (14.5 ounces)<\/li>\n<li>1 can (15 ounces) chickpeas<\/li>\n<\/ul>\n<p><strong>Frozen<\/strong><\/p>\n<ul>\n<li>1 package mini wontons (I love Trader Joe\u2019s Chicken Cilantro)<\/li>\n<li>1 large package in-pod edamame<\/li>\n<li>1 (10-ounce) package yucca (can sub potatoes in Sancocho if you can\u2019t find yucca)<\/li>\n<\/ul>\n<p><strong>Misc. Dry Goods<\/strong><\/p>\n<ul>\n<li>2 (11-ounce) containers liquid Orgain&amp;#39;s vanilla protein shake<\/li>\n<li>Cubes of chicken broth<\/li>\n<li>1 small box brown sugar<\/li>\n<li>Cornstarch (optional) for Broccoli Beef<\/li>\n<li>Baking powder<\/li>\n<li>1 small package chopped walnuts (if buying from bulk bin, you need a little more than \u00bc cup)<\/li>\n<li>1 small package of roasted, shelled Pistachios (if you are buying in bulk, you will need 3 tablespoons).<\/li>\n<\/ul>\n<p>*You can buy gluten free, if desired<\/p>\n<\/div>\n<p><button class=\"print-this-button submitbutton\" onclick=\"PrintThis_61e2f08674887()\" onmouseover=\"jQuery('#print_this_61e2f08674887').addClass('print-this-hover')\" onmouseout=\"jQuery('#print_this_61e2f08674887').removeClass('print-this-hover')\">Print shopping list<\/button><\/p>\n<\/div>\n<\/div>\n<p>Source: <a href=\"https:\/\/www.skinnytaste.com\/7-day-healthy-meal-plan-jan-17-23\/\">Skinny Taste<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Posted January 15, 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 We are grateful to everyone who has tried my new recipes. Skinnytaste Air Fryer Dinner CookbookPosting [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3041,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[],"_links":{"self":[{"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/posts\/3039"}],"collection":[{"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/comments?post=3039"}],"version-history":[{"count":2,"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/posts\/3039\/revisions"}],"predecessor-version":[{"id":3042,"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/posts\/3039\/revisions\/3042"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/media\/3041"}],"wp:attachment":[{"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/media?parent=3039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/categories?post=3039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/womenmag.net\/wp-json\/wp\/v2\/tags?post=3039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}