7 Day Healthy Meal Plan (Jan 24-30)

posted January 21, 2022 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

I hope everyone is staying warm–it has been so cold!!! Check out my soup and chili recipes to help keep you warm!

Check out my new meal plan series in Relish +, One Pan Meals! These simple one pot, one pan, one skillet recipes are meals made entirely in one cooking vessel from start to finish. Perfect for busy weekdays, these meals are quick and easy. And this is the last week of my partnership with Home Chef, you can expect Basil-Parmesan Crusted Salmon, Peruvian-Inspired Steak with Lomo Saltado Sauce, and Crispy Chicken Schnitzel Dinner on the menu.

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 has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including 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 that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally 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 wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. 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. Save you 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 wish to get on the email list, you can subscribe here so you never miss a meal plan!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on 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 Rice
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 Rice Ball 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 and Wilted Baby Spinach with 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
L: Zesty Lime Shrimp and Avocado Salad
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