Health

7 Day Healthy Meal Plan (Jan 4-10)

Posted January 1, 2021 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

Happy New Year! I look forward to helping you get your health journey back on track. Don't miss the 25 most popular . recipes of 2020, I'll be releasing them soon! Also, let me know what types of recipes you would most like to see in 2021.

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) that 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 move 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 (1/4)
B: Overnight oats in a glass (5B 5G 3P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Lentil soup with butternut and kale (1B 2G 1P) and green salad * (1B 1G 1P)
Total: WW points 14B 16G 12P, calories 897 **

TUESDAY (1/5)
B: Overnight oats in a glass (5B 5G 3P)
L: LEFTOVER lentil soup with butternut and kale (1B 2G 1P) and green salad (1B 1G 1P)
D: Slow Cooker Santa Fe Chicken (0B 4G 0P) with 3/4 cup cooked brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Total: WW points 13B 18G 6P, calories 844 **

WEDNESDAY (1/6)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Open-faced tuna sandwich and avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: LEFTOVER Slow Cooker Santa Fe Chicken (0B 4G 0P) with 3/4 cup cooked brown rice (5B 5G 0P) and 1 ounce
Avocado (1B 1G 1P)

Total: WW points 10G 18G 5P, calories 941 **

THURSDAY (1/7)
B: Strawberry Peanut Butter Strudel Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Open faced tuna sandwich and avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Simple turkey meatloaf (3B 5G 3P) with cauliflower puree (2B 2G 2P) and beans with garlic and oil (2B 2G 2P)

Total: WW points 18B 20G 18P, calories 1,021 **

FRIDAY (1/8)
B: Strawberry Peanut Butter Strudel Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Open-faced tuna sandwich and avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: Cod tacos (5B 7G 5P) with Chipotle's coriander lime rice (6B 6G 6P)
Total: WW points 22B 24G 22P, calories 1,105 **

SATURDAY (1/9)
B: Simple bagel recipe (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P), cucumber slices and tomatoes (0B 0G 0P)
L: Wonton soup (2B 2G 2P) with spicy garlic edamame (3B 6G 3P)
D: ORDER!

Total: WW points 11B 15G 11P, calories 527 **

SUNDAY (1/10)
B: Crustless broccoli cheddar quiche (4B 6G 4P) with an orange (0B 0G 0P)
L: Chickpea salad (1B 5G 1P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Baked Chicken Parmesan (4B 6G 4P) with Easy Garlic Broccolini (1B 1G 1P)
Total: WW points 13G 21G 13P, calories 844 **

* Green salad contains 7 ½ cups of mixed vegetables, 3 spring onions, ½ cup each: tomatoes, cucumbers, carrots, chickpeas and 5 tablespoons of light vinaigrette. Set aside a serving of soup and salad for Tuesday lunch.

** 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've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

* Google Doc

Print shopping list

grocery list

To produce

  • 2 small bananas
  • 2 medium apples (any variety)
  • 1 pear (any variety)
  • 6 medium oranges
  • 4 medium limes
  • 1 medium lemon
  • 1 (6 oz) container of fresh blueberries
  • 1 medium (6 ounce) and 1 large (7 ounce) Hass avocado
  • 4 ounces shiitake mushrooms
  • 3 medium cucumbers
  • 1 (1 pound) butternut squash
  • 4 medium-sized carrots
  • 1 small bunch of celery
  • 4 heads baby bok choy
  • 1 pound of green beans
  • 1 medium headed cauliflower
  • 1 pound broccoli florets
  • 2 medium-sized broccolini grapes
  • 1 small container of alfalfa sprouts
  • 2 medium-sized garlic cloves
  • 1 (2 inch) piece of fresh ginger
  • 2 medium leeks
  • 1 large spring onion
  • ½ small head of white cabbage
  • ½ small head of purple cabbage (if desired, can be made entirely purple or entirely white in TK)
  • 1 small head of romaine lettuce
  • 1 (10 ounce) container of mixed greens
  • 1 large bundle of Lacinato kale
  • 1 large bunch of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 1 dry pint of cherry or grape tomato
  • 3 medium-ripe tomatoes
  • 1 small red onion
  • 1 small and 1 large yellow onion

Meat, poultry and fish

  • 1 pack of bacon in the middle
  • 3 ounce sliced ​​turkey breast (I like Boar & # 39; s Head)
  • 3 ½ pounds of boneless and skinless chicken breasts
  • 1 1/3 pounds of 99% lean ground turkey
  • 1 pound (4) skinless solid white fish like cod, snapper, or mahi mahi

Grains *

  • 1 small pack of oatmeal
  • 1 loaf of sliced ​​wholemeal bread
  • 1 (8 ounce) multigrain baguette
  • 1 small pack of white or wholemeal bread crumbs
  • 1 medium packet of brown rice (or 6 cups pre-cooked)
  • 1 pack of unbleached all-purpose flour
  • 1 small pack of corn tortillas
  • 1 small pack of long-grain white or basmati rice (can, if desired, underlay brown rice in coriander-lime rice)

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)
  • NuNaturals Liquid Vanilla Stevia (or your favorite sweetener)
  • cinnamon
  • Light mayonnaise
  • Bay leaves
  • Light vinaigrette dressing (or make your own using ingredients in the list)
  • Garlic powder
  • Onion powder
  • cumin
  • Cayenne pepper
  • Red wine vinegar
  • Ground ginger
  • Pure maple syrup
  • Ketchup
  • Worcester sauce
  • marjoram
  • Chilli and lime seasoning like Tajin Classic
  • Reduced Sodium Soy Sauce *
  • Sesame seeds
  • sesame oil
  • honey
  • nutmeg
  • Crushed red pepper flakes (optional for broccolini)
  • Optional bagel toppings: all bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy & Miscellaneous Chilled Items

  • 1 dozen large eggs
  • 1 small tub of light cream cheese
  • 1 small box of butter
  • 1 pint of low-fat (or reduced) buttermilk
  • 1 pint half and half
  • 1 sachet (8 ounces) of crushed low fat mozzarella cheese
  • 1 sachet (8 ounces) of grated cheddar cheese
  • 1 small wedge-fresh parmesan cheese
  • 1 (17.5 ounce) container of nonfat Greek yogurt (Fage or Stonyfield)
  • 1 pint of unsweetened almond milk
  • 1 (8 ounce) container of 2% milk

Potted and shaken

  • 1 (14.4 oz) can of diced tomatoes with green chilies
  • 1 (15 ounce) can of black beans
  • 2 (15 ounce) cans of chickpeas
  • 1 (5 oz) can of tuna in water
  • 1 small glass of marinara or ingredients to make yourself
  • 1 (48 ounce) carton of vegetable broth
  • 2 (32 ounce) cartons of low sodium chicken broth
  • 1 (14.4 oz) can of chicken broth
  • 1 small jar of peanut butter
  • 1 (4 oz) can or (4.5 oz) tube of tomato paste

Frozen

  • 1 pack of mini wontons (I like Trader Joe's Chicken Cilantro)
  • 1 medium bag of edamame in pods
  • 1 (8 ounce) sachet of corn kernels
  • 1 bag of frozen strawberries

Other dry goods

  • 1 small pack of chia seeds (if you buy from the large container, you need 1 tablespoon)
  • 1 packet of dry green lentils
  • 1 small pack of chopped pecans (you will need 2 tablespoons when buying from the bulk container)
  • baking powder

* You can buy gluten-free if you wish

Print shopping list

Posted January 1, 2021 by Gina

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