7 Day Healthy Meal Plan (Dec 27-Jan 2)

sent December 24, 2021 through Gina

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A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. The recipes contain macros and links to the WW recipe builder to get your personal points.

7 day healthy eating plan

I wish everyone a good week and enjoy the holidays with your friends and family! It was an exciting week for me when the . Air Fryer Dinner Cookbook made it onto the New York Times bestseller list! Thank you everyone who bought a book, I hope you enjoy cooking from it as much as I enjoyed writing it! And don't forget to check out Relish + where you can adjust the portion sizes for these meal plans for larger or smaller groups. Happy New Year!

Ultimate . meal planner

I'm also excited to announce that the . Ultimate Meal Planner is now available! The 52 Week Spiral Bound Meal Planner includes weekly meal planning grids that you can tear up and put in your fridge at will, a 12 week meal plan, 30 (15 new) recipes, and tear-out shopping lists. I love starting my week with gratitude, affirmations, and intent, so I've made a space for that too. Hope you will love this as much as I do!

Buy the meal planner here:

A note on personal WW points:

Many of you are asking if I will include the new WW Personal Points in my recipes. I'm adding links to my recipe maker, see the orange button on the print recipes button that shows my personal points. Click on that and it will take you to the WW website where you can see the dots and add them to your tag (US only, you need to be logged into your account).

About the menu

If you're new to my meal plans, I've shared these free, flexible, 7-day healthy meal plans (you can see my previous meal plans here) intended as a guide with you a lot of leeway for you to add more food, Coffee, drinks, fruit, snacks, dessert, wine etc. or exchange recipes for dishes that you prefer, you can search for courses in the index for recipes. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my . Facebook community where everyone who shares photos of the recipes they make can join here. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, subscribe here so you don't miss a meal!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. With some recipes, leftovers for two nights or lunch the next day are sufficient. The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan.

MONDAY (2.12.)
B: Avocado toast egg-in-a-hole with a tangerine
L: Tuna pasta salad without mayonnaise
D: Tofu stir fry with vegetables in a soy sesame sauce with ¾ cup brown rice
Total calories: 1,006 1

TUESDAY (28.12.)
B: Banana Nut Protein Oats
L: Tuna Pasta Salad
D: Instant Pot Braised Beef 2 with 2 corn tortillas, ¼ cup of shredded lettuce and pico de gallo (recipe x 2)

Total calories: 1,070 1

WEDNESDAY (12/29)
B: Avocado toast egg-in-a-hole with a tangerine
L: LEFTOVER Instant Pot Braised Beef with 2 corn tortillas, ¼ cup of grated lettuce and pico de gallo
D: One Skillet Chicken with bacon and green beans and ¾ cup of brown rice 3
Total calories: 1,061 1

THURSDAY (December 30th)
B: Banana Nut Protein Oats
L: LEFTOVER Instant Pot Braised Beef with 2 corn tortillas, ¼ cup of grated lettuce and pico de gallo
D: Stuffed pepper soup with 2 ounce multigrain baguette
Total calories: 1,213 1

FRIDAY (December 31st)
B: Breakfast BLT with a tangerine
L: Stuffed mushrooms with broccoli raven and sausage, shrimp ceviche cocktail and hot spinach dip with 10
Multigrain pita chips
D: Slow cooker spiral ham with apricot Dijon glaze with thin buttermilk mashed potatoes with chives and
Roasted Green Beans with Caramelized Onions 4

Total calories: 1,194 1

SATURDAY (1/1)
B: Baked oatmeal with blueberries and bananas
L: Sausages and Broccoli Rabe Egg Rolls and Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans
D: Black-eyed peas with leftover ham, kale, and cabbage with 2 ounce multigrain baguette

Total calories: 1,025 1

SUNDAY (1/2)
B: Tex-Mex Migas
L: Classic egg salad on 1 slice of wholemeal bread and an apple
D: DINNER!

Total calories: 715 1

1 This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
your calorie needs. I have given you a lot of leeway to choose other foods such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

2 Store leftover meat, tortillas, and toppings separately and compose the day you will eat. Freeze all extras
Meat that you / your family will not eat.
3 Make 3 cups extra rice for Thursday dinner.
4 If you are feeding a crowd, adjust the serving size and the amount of ingredients for all dishes accordingly.

* Google Document

Print shopping list

Shopping List

To produce

• 3 mandarins
• 2 small PLUS 7 medium limes
• 4 medium-sized (ripe) bananas
• 1 dry pint of fresh blueberries (can be frozen under 1½ cups if desired)
• 4 medium apples (any variety)
• 1 medium pomegranate (or 1 cup of seeds)
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 large heads of garlic
• 1 small PLUS 2 large shallots
• 1 (2 inch) piece of fresh ginger
• 3 medium-sized jalapenos
• 1 small serrano pepper
• 1 small English cucumber
• 2 pounds of green beans
• ½ pound French green beans (can replace regular green beans in fried chicken, if desired)
• 1 ¼ pound (24 medium) baby bella mushrooms
• 2 pounds (6 to 7 medium) Yukon Gold potatoes
• 1 small bunch of celery
• 2 medium-sized red peppers
• 1 small green pepper
• 1 small bunch of broccolini
• 2 large bunches of broccoli raven (Rapini)
• 1 medium bunch of kale
• 1 small head cabbage (or 1½ pound pre-shredded)
• 1 medium iceberg lettuce (or 3 ¾ cups pre-shredded)
• 1 (10-ounce) sachet / clam baby rocket
• 1 (5-ounce) sachet / clam vegetable mix
• 1 small bunch of spring onions
• 1 small bunch / container of fresh chives
• 1 large bunch of fresh coriander
• 1 small bunch of fresh Italian parsley
• 1 small bunch / container of fresh thyme (can be less than ½ teaspoon dry thyme or 1 teaspoon fresh parsley in fried chicken, if desired)
• 1 small bunch / container of fresh oregano (if desired, it can be dried under 1 ½ teaspoon in filled mushrooms)
• 10 medium-sized vine tomatoes
• 1 small red onion
• 2 small PLUS 3 medium yellow onions
• 2 large Vidalia onions
• 1 small white onion

Meat, poultry and fish

• 1 (3 pound) chuck roast
• 1 pound of 95% lean ground beef
• 1 (6 to 7 pounds) hickory smoked fully cooked spiral ham
• 1 packet of bacon cut in the middle
• 1 pound (2) boneless and skinless chicken breasts
• 2 pounds of raw sweet Italian chicken sausage
• 1 pound large cooked (and peeled) shrimp

Grain*

• 1 large pack of corn tortillas (you need 18)
• 1 loaf of sliced ​​whole grain bread (I like Dave’s Killer Bread)
• 2 (8-ounce) multigrain baguettes
• 1 pack of short pasta (such as Cavatappi, Penne or Rotini)
• 1 medium packet of dry brown rice (or 9 cups pre-cooked)
• 1 small packet of quick oatmeal
• 1 small pack of breadcrumbs
• 1 large bag of multigrain pita chips

Spices and spices

• Extra virgin olive oil
• Rapeseed oil
• Cooking spray
• Olive Oil Spray (Or Get A Misto Oil Mister)
• Kosher salt (I like Diamond Crystal)
• Pepper mill (or fresh peppercorns)
• Red wine vinegar
• Reduced Sodium Soy Sauce *
• Darling
• sesame oil
• Sesame seeds
• Pure maple syrup
• oregano
• cumin
• Bay leaves
• cinammon
• cinnamon sticks
• marjoram
• Regular or light mayonnaise
• Crushed paprika flakes
• Dijon mustard
• Champagne vinegar
• Cayenne pepper (optional, for black-eyed peas with leftover ham)
• paprika
• Vanilla extract
• Hot sauce

Milk & other chilled items

• 2 dozen large eggs
• 1 (8-ounce) packet of grated, partially-skimmed mozzarella cheese
• 1 small packet of Queso Fresco
• 1 (4-ounce) pack of Gorgonzola cheese
• 1 large piece of fresh Parmigiano Reggiano
• 1 (1 pound) packet of extra firm tofu
• 1 pack of spring roll wrappers
• 1 pint of low-fat buttermilk
• 1 (8-ounce) container of skimmed milk (or milk of your choice)
• 1 small can of light sour cream
• 1 small can of light butter
• 1 small bottle of pomegranate juice

Canned food and jarred

• 1 (5-ounce) can of albacore tuna in water
• 1 small glass of capers
• 1 jar / can of chipotle peppers in Adobo
• 2 (15-ounce) cans of black-eyed peas
• 1 (14 oz) can of diced tomatoes
• 2 (14.5-ounce) can small diced tomatoes
• 1 (15-ounce) can of tomato sauce
• 1 (14.5-ounce) can of beef broth
• 1 (14.5-ounce) can of reduced sodium vegetable broth (can be under ¼ cup of chicken broth in tofu stir fry, if desired)
• 1 (48 ounce) carton of reduced sodium chicken broth
• 1 small glass of apricot jam
• 1 small glass of marinara (optional, for dipping sausage rolls)

Frozen

• 1 packet (10 ounces) of minced spinach

Other dry goods

• Corn starch (or arrowroot powder)
• baking powder
• 1 (11-ounce) bottle of Orga Vanilla Protein Shake
• 1 bottle of crisp white wine (e.g. Sauvignon Blanc)
• 1 (4-ounce) pack of pecan (or walnut) halves

* You can buy gluten-free if you wish

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