7 Day Healthy Meal Plan (Jan 17-23)

sent January 15, 2022 through gina

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

7 day healthy meal plan

Thank you to everyone who tried recipes from my new . Air Fryer Dinner Cookbook and posted their pictures! I love seeing your creations! Don't forget to try Relish +, I've created 4 week HIGH PROTEIN MEAL PLANS to kick start your healthy eating habits in 2022! If you haven't already signed up for Home Chef to get . recipes, it's not too late. It's only for the month of January! Here is a link to sign up, use PROMO code SKINNYTASTE10 for $90 off.

Ultimate Meal Planner by .

I'm also excited to announce that the . Ultimate Meal Planner is now available! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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 on WW Personal Points:

Many of you are asking if I will include the new WW Personal points to my recipes. I'm including links to my recipe builder, see the orange button to the print recipe button which has my personal points. Click on this and you will be taken to the Weight Watchers website where you can see the WW points and add them to your tag (US only, you must be logged into your account). All the cookbook recipes in the cookbook directory are finally updated!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. You should aim for around 1500 calories* per day.

There's also a concise, organized grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Last but not least if you are on facebook join my . facebook community who all share photos of recipes they make you can join here. I love all the ideas everyone is sharing! If you'd like to be added to the email list, you can sign up here so you don't miss a meal plan!

THE DETAILS:

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

MONDAY (1/17)
B: Savory Cottage Cheese Shells
L: Chicken Waldorf Salad
D: Instant Pot Baked Ziti with Green Salad*

Total Calories: 1,017**

TUESDAY (1/18)
B: Mushroom and spinach scrambled eggs
L: LEFT 6 Triscuits Chicken Waldorf Salad
D: Cilantro Lime Chicken Breasts with 1 cup black bean, avocado, cucumber and tomato salad

Total Calories: 1,098**

WEDNESDAY (1/19)
B: Savory Cottage Cheese Shells
L: LEFT 6 Triscuits Chicken Waldorf Salad
D: Turkey meatball and vegetable soup with 2 ounce multigrain baguette
Total Calories: 936**

THURSDAY (20.01.)
B: Mushroom and spinach scrambled eggs
L: LEFTOVER turkey meatballs and vegetable soup with 2 ounce multi-grain baguette
D: Broccoli Beef with ¾ cup brown rice

Total Calories: 1,109**

FRIDAY (21.1.)
B: Savory Cottage Cheese Shells
L: LEFTOVER turkey meatballs and vegetable soup with 2 ounce multi-grain baguette
D: Dinner with prawns and andouille sheet pan

Total Calories: 954**

SATURDAY (22.1.)
B: Bacon Egg Avocado Breakfast Sandwich #
L: Easy wonton soup with 1 cup steamed (in-pod) edamame
D: DINNER OUT!

Total Calories: 634**

SUNDAY (23.1.)
B: Banana Nut Protein Oats (Recipe x 4)
L: Pizza buns
GB: Colombian chicken sancocho with ½ cup brown rice and 30g avocado
Total Calories: 1,249**

*Green Salad contains 6 cups mixed leafy greens, 2 spring onions and ½ cup each: tomatoes, carrots, cucumber, chickpeas
with ¼ cup light vinaigrette dressing.
**This is a guide only, women should aim for around 1500 calories per day. Here's a helpful calculator for estimating
your calorie needs. I have left plenty of leeway for you to add more groceries such as coffee, drinks, fruit,
Snacks, dessert, wine etc.
# Double Bagel Dough Recipe for Pizza Sausage Rolls on Sundays.

*Google Doc

Print shopping list

Shopping List

To produce

1 medium Granny Smith apple
¼ pound red seedless grapes
4 medium sized bananas
1 medium green plantain
4 medium limes
1 medium lemon
2 small (5 ounces) PLUS 2 medium (6 ounces) Hass avocados
2 medium garlic cloves
1 (2-inch) piece of fresh ginger
3 Persian cucumbers (or another large English cucumber)
1 large English cucumber
1 large zucchini
3 medium red peppers
4 baby bok choy
½ pound sliced white mushrooms
5 ounces Baby Bella mushrooms
½ pound shiitake mushrooms
1 small PLUS 1 large head of broccoli
1 pound (3 medium) red potatoes
1 medium bunch of celery
3 medium carrots
3 medium-sized corn on the cob (can be frozen if desired)
2 medium bunches of spring onions
1 large bunch of fresh coriander
1 medium bunch of fresh Italian parsley
1 small bunch/container fresh basil (can dry 2 teaspoons in turkey meatball soup if desired)
1 small bunch/container fresh rosemary (can add 1 teaspoon dry to turkey meatball soup if desired)
1 medium bunch/container of fresh chives
1 (5-ounce) clam/bag of baby spinach
1 (1-pound) clamshell/bag of mixed greens
1 (1 lb) container grape/cherry tomatoes
3 medium ripe tomatoes
1 medium sized old tomato
1 large red onion
2 medium yellow onions

meat, poultry and fish

6 bone-in chicken thighs
1 ½ pounds (4 small) PLUS 1 (7 ounces) boneless, skinless chicken breasts
1 1/3 pounds 93% lean ground turkey breast
2 raw Italian chicken sausage pieces (3 ounces total)
¾ pound smoked sausage, like andouille
1 packet of bacon in the middle
¾ pound shrimp
1 pound flank steak

grains*

1 small box of triscuits
1 pack of wholemeal pasta, e.g. B. Ziti or Cavatappi (I like Delallo)
1 (12 ounce) multigrain baguette
1 small package dry brown rice (or 5 cups pre-cooked)
1 packet of seasoned whole wheat breadcrumbs
1 packet unbleached all-purpose flour
1 small pack of oatmeal

spices and condiments

Extra virgin olive oil
rapeseed oil
cooking spray
Olive oil spray (or get a Misto oil sprayer)
Kosher Salt (I like Diamond Crystal)
pepper grinder (or fresh peppercorns)
Ground white pepper (can substitute black pepper in broccoli beef if desired)
Regular or reduced sodium soy sauce*
sesame oil
Toasted Sesame Seeds
Creole spice
garlic powder
cayenne pepper
Crushed red pepper flakes (optional, for breakfast sandwich)
Optional bagel toppings: all bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
Pure maple syrup
Light vinaigrette dressing
cumin
bay leaves
Light mayonnaise

Milk & Other Chilled Items

1 18-pack large eggs
1 pint liquid egg white
1 (5.3 ounce) PLUS 1 (16 ounce) container low-fat cottage cheese (I like good culture)
1 small piece of fresh parmesan cheese
1 small piece of fresh Pecorino Romano (can substitute ¼ cup parmesan in baked ziti if desired)
1 pack of sliced provolone or mozzarella cheese
1 (32-ounce) container low-fat plain Greek yogurt (I like Stonyfield)
1 (15 ounce) container semi-skimmed ricotta cheese
1 (8-ounce) bag shredded semi-fat mozzarella cheese

Preserved and Preserved

1 (32-ounce) jar marinara (or make-your-own ingredients)
2 (32-ounce) cartons of low-sodium chicken broth
1 (32-ounce) carton of low-sodium chicken broth
1 (15.5 ounce) can black beans
2 (14.5 ounce) cans of diced petite tomatoes
1 (15 ounce) can chickpeas

Frozen

1 packet of mini wontons (I love Trader Joe's chicken cilantro)
1 large packet of in-pod edamame
1 (10-ounce) package yucca (can substitute potatoes in sancocho if you can't find yucca)

Miscellaneous dry goods

2 (11 ounce) containers of Orgain Liquid Vanilla Protein Shake
chicken bouillon cube
1 small packet of brown sugar
Corn Starch (optional, for Broccoli Beef)
baking powder
1 small package chopped walnuts (you'll need just over ¼ cup if buying in bulk)
1 small packet of roasted, shelled pistachios (you will need 3 tablespoons if buying in bulk)

* You can buy gluten-free if you wish

Print shopping list