7 Day Healthy Meal Plan (Jan 31-Feb 6)

sent January 28, 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

Who's having snow this weekend? I know when it's cold and snowy outside, I like to warm up with comfort food like my shepherd's pie recipe, tuna pasta (or chicken) casserole, or one of my slow cooker recipes. And when your kids are out of school because of the weather, let them help make healthy snacks like these PB&J Healthy Oatmeal Cookies or my Broccoli and Cheese Tots. stay warm out there!

Want more . meal plans? With Relish+ you have access to over 50 special plans created just for you, with new ones being released every week! They include:

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 am including links to my recipe creator, 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 (31.1.)
B: PB + J Yogurt
L: Classic Chicken Salad over 2 cups mixed leafy greens and ¼ cup raw almonds
D: Vegetarian Black Bean Tacos with Cilantro Lime Cauliflower Rice
Total Calories: 1,041*

TUESDAY (2/1)
B: Omelette Tortilla Breakfast Wrap
L: Classic chicken salad on 1 slice of wholemeal bread and an apple
D: Carne Asada Steak Salad (Recipe x 2)

Total Calories: 1,099*

WEDNESDAY (2/2)
B: PB + J Yogurt
L: Classic Chicken Salad over 2 cups mixed leafy greens and ¼ cup raw almonds
D: Turkey meatball and vegetable soup with 2 ounce multigrain baguette
Total Calories: 972*

THURSDAY (2/3)
B: Omelette Tortilla Breakfast Wrap
L: LEFTOVER turkey meatballs and vegetable soup with 2 ounce multi-grain baguette
GB: Spinach stuffed chicken breast with perfect baked potato
Total Calories: 1,238*

FRIDAY (2/4)
B: PB + J Yogurt
L: LEFTOVER turkey meatballs and vegetable soup with 2 ounce multi-grain baguette
D: Fried rice with pineapple shrimp

Total Calories: 1,048*

SATURDAY (2/5)
B: Crustless potato jalapeño quiche and an orange
L: Spicy Tuna Poke Bowls (Recipe x 2)
D: DINNER OUT!

Total Calories: 666*

SUNDAY (2/6)
B: Healthy 3-ingredient banana oatmeal cookies made with 1 cup plain Greek yogurt with 1 teaspoon honey
L: Pepperoni Pizza Bites
D: Stuffed pepper soup with green salad**

Total Calories: 923*

*This is a guide only, women should aim for around 1500 calories per day. Here's a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
**Green Salad contains 6 cups chopped romaine, 2 spring onions and ½ cup each: tomatoes, cucumber, carrot, chickpeas with ¼ cup light vinaigrette.

*Google Doc

Print shopping list

Shopping List

To produce

• ¼ pound seedless red grapes
• 4 medium oranges
• 1 medium apple
• 4 medium limes
• 2 medium sized bananas
• 2 medium sized pineapples
• 1 small (5 ounce) Hass avocado PLUS 3 medium (6 ounces) PLUS 1 large (7 ounces) Hass avocados
• 2 medium garlic cloves
• 1 medium shallot
• 2 medium sized jalapenos
• 1 medium red pepper
• 1 medium green pepper
• 6 Persian cucumbers (or 2 medium English)
• 1 medium zucchini
• 2 pounds (4 medium) russet potatoes
• 1 medium (8 ounces) Yukon Gold potato
• 1 medium cauliflower
• 3 ounces white mushrooms
• 3 medium carrots
• 1 small bunch of celery
• 3 large bunches of spring onions
• 1 (1-pound) bag/clamshell mixed baby vegetables
• 1 (10 ounce) bag/clamshell fresh baby spinach
• 1 large romaine lettuce
• 1 small bunch of fresh coriander
• 1 medium bunch of fresh Italian parsley
• 1 small bunch/container fresh oregano (can add 1 teaspoon dry or 1 tablespoon fresh basil to stuffed chicken if desired)
• 1 small bunch/container fresh rosemary (can add 1 teaspoon dry to meatball soup if desired)
• 1 small bunch/container of fresh basil
• 1 medium plum tomato
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 1 small PLUS 2 medium yellow onions

meat, poultry and fish

• 2 ½ pounds (6) boneless, skinless chicken breasts
• 1 packet of bacon in the middle
• 1 small pack of turkey pepperoni
• 1 ¼ pound boneless (1 inch thick) beef strip steak
• 1 ¼ pounds 93% lean ground turkey breast
• 1 pound 95% lean ground beef
• 1 ¼ lb large peeled and deveined shrimp
• 1 pound sushi-grade tuna

grains*

• 1 package crispy corn taco shells (I like Old El Paso Stand 'n Stuff)
• 1 package (8 to 9 inches) low carb whole wheat tortillas
• 1 small loaf of sliced ​​whole wheat bread
• 1 (12 ounce) multigrain baguette
• 1 packet of seasoned whole wheat breadcrumbs
• 1 packet of plain breadcrumbs
• 1 small package dry brown rice (or 8 cups pre-cooked)
• 1 small pack of oatmeal
• 1 small package unbleached all-purpose flour

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)
• Light mayonnaise
• cumin
• Smoked Peppers
• paprika
• garlic powder
• cayenne pepper
• bay leaves
• Regular or reduced sodium soy sauce*
• fish sauce
• chili powder
• sesame oil
• sriracha sauce
• Black Sesame Seeds
• Darling
• Shredded Red Pepper Flakes (optional, for Pizza Bites)
• marjoram
• Light vinaigrette dressing

Milk & Other Chilled Items

• 1 dozen large eggs
• 1 (8-ounce) bag of semi-fat mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese (may include 1/2 cup Jack cheese if desired)
• 1 (8-ounce) bag Monterey Jack cheese
• 1 (8-ounce) bag grated Pepper Jack or Colby Jack cheese
• 1 small piece of fresh parmesan cheese
• 1 small container of crumbled feta cheese
• 1 medium can pico de gallo (or ingredients to make your own)
• 2 (32-ounce) containers of low-fat plain Greek yogurt
• 1 (8-ounce) container of 2% milk
• 1 (8 ounce) container half and half
• Butter (optional topping for baked potatoes)

Preserved and Preserved

• 1 small jar of reduced sugar grape jelly
• 1 small jar of reduced-fat peanut butter
• 1 (15 ounce) can black beans
• 1 (15 ounce) can chickpeas
• 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
• 1 (15 ounce) can tomato sauce
• 4 (14.5 ounce) cans of diced petite tomatoes
• 1 small jar of marinara or pizza sauce
• 1 small jar of sun-dried tomatoes in oil
• 1 (48-ounce) carton of low-sodium chicken broth

Miscellaneous dry goods

• 1 small packet of unsalted peanuts (you'll need 1 tablespoon if buying in bulk)
• 1 small packet of raw almonds (you will need ½ cup if buying in bulk)
• 1 small package chopped walnuts (you'll need ¼ cup if buying in bulk)
• 1 packet of chicken broth
• baking powder

* You can buy gluten-free if you wish

Print shopping list