7 Day Healthy Meal Plan (Dec 28-Jan 3)

Posted December 26, 2020 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 Day Healthy Meal Plan

I hope everyone had a wonderful vacation! Whenever we want to usher in a new year (and through 2020) I'm always curious about various family traditions that have been made on NYE to bring good luck for the year to come. What are some of you We like to eat black-eyed peas and cabbage vegetables – they represent wealth, luck, and money (and both are on the menu this week). It is also said that pork represents wealth. Prosperity and progress and don't forget some lenses for good luck! I also like the Asian tradition of eating long noodles (representative of extending your life), but you have to eat the whole noodle for a long time without breaking it! So here is until 2021 …. cheers !!

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

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) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. 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'll eat out less, waste less food, and have everything you need to hand to keep up with what's happening.

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

If you don't have the . meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we've done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There is a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (28.12.)
B: 1 slice of thin wholemeal bread (2B 2G 2B), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Slow cooker butternut pear soup (2B 2G 2P) with grilled cheese * (10B 10G 10P)
Total: WW points 20B 25G 20P, calories 898 **

TUESDAY (29.12.)
B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Total: WW points 22B 27G 17P, calories 934 **

WEDNESDAY (30.12.)
B: 1 slice of thin wholemeal bread (2B 2G 2B), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Antipasti salad (6B 6G 6P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Total: WW points 23B 23G 21P, calories 934 **

THURSDAY (December 31st)
B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)
L: 1 cup Black-Eyed Pea Dip (3B 7G 3P) with 10 whole grain pita chips (4B 4G 4P)
D: Slow Cooker Pernil (6B 6G 6P) with ¾ cup of brown rice (5B 5G 0P) and sautéed collard greens with bacon (1B 2G 1P)

Total: WW points 26B 31G 18P, calories 1,178 **

FRIDAY (1/1)
B: Bacon, egg and avocado breakfast sandwich *** (6B 10G 6P)
L: Changua (4B 6G 4P)
D: Pan Shrimp Oreganata leaf (3B 5G 3P) with Cacio de Pepe Brussels sprouts (6B 6G 6P)
Total: WW points 19B 27G 19P, calories 1,086 **

SATURDAY (1/2)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P), 2 ounces of salmon (0B 1G 0P), sliced tomatoes (0B 0G 0P) and red onions and an orange (0B 0G 0P)
L: Antipasti Salad (Recipe x 4) (6B 6G 6P)
D: ORDER!

Total: WW points 12B 14G 12P, calories 626 **

SUNDAY (1/3)
B: Baked oatmeal with pears, bananas and walnuts (6B 6G 4P)
L: Cheeseburger Soup (7B 8G 7P)
D: Chicken cacciatore (3B 3G 3P) over 1 cup of whole wheat spaghetti (5B 5G 0P) and a green salad # (1B 1G 1P)

Total: WW points 22B 23G 15P, calories 880 **

* Grilled cheese contains 2 slices of thin Dave & # 39; s Killer bread and 2 slices of cheddar cheese.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
*** Make double the amount of bagels for breakfast on Saturday.
# Green salad contains 6 cups of mixed vegetables, ½ cup each: diced tomatoes, carrots, cucumber, chickpeas and 2 spring onions with ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

grocery list

To produce

2 small and 2 medium pears
1 small and 2 large bananas
7 medium oranges
4 medium limes
2 medium lemons
2 small (5 oz) and 1 medium (6 oz) and 1 large (6 oz) Hass avocados
3 medium and 2 large shallots
2 medium-sized garlic cloves
2 large English cucumbers
3 medium-sized jalapeños (1 is optional for Black-Eyed Pea Dip)
1 (2 inch) piece of ginger
1 large (14 ounce) sweet potato
10 ounces (2 medium) Yukon gold potatoes
2 pounds (1 medium) butternut squash
1 small cauliflower
1 pound Brussels sprouts (or 14 ounces pre-shredded)
1 small and 1 medium red pepper
1 medium green pepper
1 small bunch of celery
4 medium-sized carrots
2 medium-sized spring onions
1 large bunch of fresh coriander
1 small bunch of fresh Italian parsley
1 (5 oz) bag / container of mixed baby green
2 medium-sized romaine lettuce
1 medium-sized collard greens
2 dry pints of cherry or grape tomatoes
2 medium-ripe tomatoes
1 medium-sized heirloom tomato
1 medium white onion
1 small red onion
1 small and 1 medium yellow onion

Meat, poultry and fish

1 pound 93% lean ground chicken
1 pound of 95% lean ground beef
½ pound of 93% lean ground turkey
1 packet of turkey peppers
1 pack of sliced ham
1 pack of bacon in the middle
3 pounds of boneless lean pork shoulder blade roast
2 pounds (about 20) extra jumbo or colossal shrimp
1 ¾ pound (4) chicken thighs on the bone
½ pound salmon (smoked salmon)

Grains *

1 loaf of wholemeal bread thinly sliced (I like Dave & # 39; s Killer Bread)
1 large bag of tortilla chips
1 bag of whole wheat pita chips
1 pack of oatmeal
1 small pack of low-fat grano1a
1 packet of dry brown rice (or 3 cups pre-cooked)
1 small pack of unbleached all-purpose flour
1 pack of whole wheat spaghetti
1 pack of whole grain bread crumbs

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)
Unfiltered apple cider vinegar
Red wine vinegar
nutmeg
Smoked peppers
Chili powder
oregano
cumin
Crushed red pepper flakes
cinnamon
Bagel toppings (optional): all bagel spices, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
Pure maple syrup
Vanilla extract
Bay leaves
Light vinaigrette (or make your own using ingredients in the list)

Dairy & Miscellaneous Chilled Items

1 (pack of 18) large eggs
1 pack (8 ounces) reduced low fat, shredded hot cheddar cheese
1 (8 ounce) pack of semi-skimmed mozzarella sliced cheese (I like Polly-O)
1 pack of sliced cheddar cheese
1 (4 ounce) pack of goat cheese
1 small tub of light cream cheese
1 (17.5 ounce) container of nonfat Greek yogurt (Fage or Stonyfield)
1 small box of unsalted butter
1 medium-fast fresh parmesan cheese
1 small wedge-fresh Pecorino Romano cheese (if desired, 1 ½ tablespoon of Parmesan can be served with shrimp oregano)
1 liter of 2% milk
1 (8 ounce) container of skimmed milk (or milk of your choice)

Potted and shaken

1 small jar of peanut butter
1 (15 ounce) can chickpeas
1 (13.6 oz) can of coconut milk
1 (14 ounce) can diced dainty tomato
1 (14 oz) can of crushed tomatoes
1 small glass with green or black olives
1 small glass of pepperoncini
1 small glass of roasted red pepper
1 glass of Giardiniera (I used the Victoria brand)
1 small jar of apple butter (or ingredients to make yourself)
1 (15 ounces) can't add salt to black-eyed peas
1 (32 ounce) carton of reduced or low sodium chicken broth
1 (32 ounce) carton of chicken or vegetable stock

Frozen

Other dry goods

1 bottle of dry white wine
baking powder
1 small bag of hazelnuts or pecans
1 small bag of chopped walnuts

Non-food items

* You can buy gluten-free if you wish

Print shopping list

Posted December 26, 2020 by Gina