Health & Fitness

7-Day Wholesome Meal Plan (Jan Four-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 include 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 Skinnytaste 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) 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 eat less, waste less food, and have everything you need on hand to keep up to date.

If you’re on Facebook join my Skinnytaste Facebook community, where everyone is sharing photos of the recipes they make. You can register here. I love all of the ideas that everyone shares! 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 Skinnytaste 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 will help 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’s 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 ounce) container of fresh blueberries 1 medium (6 ounce) and 1 large (7 ounce) Hass avocado 4 ounces shiitake mushrooms3 medium cucumber1 ( 1 pound) butternut squash4 medium carrots1 small celery4 heads baby bok choy1 pound green beans1 medium cauliflower1 pound broccolini2 medium grapes broccolini1 small container alfalfa sprouts2 medium heads garlic1 (2 inch) piece of fresh ginger2 medium leek1 large bunch of green onion ½ can small head cabbage if desired, place a whole lavender or all white underlay in TK) 1 small head of romaine lettuce1 (10 oz) container of mixed greens1 large bundle of Lacinato kale1 large bundle of fresh coriander1 small bundle of fresh Italian parsley1 dry pint cherry or grape tomato3 medium-ripe tomatoes1 small red onion1 small and 1 large yellow onion

Meat, poultry and fish

1 packet of bacon in the middle 3 ounces sliced ​​turkey breast (I like Boar’s Head) 3½ pounds boneless, skinless chicken breast1 1/3 pound 99% lean ground turkey 1 pound (4) skinless solid white fish like cod, snapper, or mahi mahi

Grains *

1 small pack of oatmeal1 loaf of sliced ​​whole grain bread1 (8 ounce) multigrain baguette1 small pack of white or wholegrain flavored breadcrumbs1 medium pack of brown rice (or 6 cups pre-cooked) 1 pack of all-purpose unbleached flour1 small pack of corn tortilla1 small pack of long-grain white or basmati rice if desired , make brown rice sub-brown in coriander-lime rice)

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or a misto oil mister) Kosher salt (I like diamond crystal) Pepper grinder (or fresh peppercorns) NuNaturals liquid vanilla Stevia (or your favorite sweetener) CinnamonLight mayonnaiseBay leavesLight vinaigrette dressing with ingredients in your list (or make your own list ) Garlic PowderOnion PowderCuminCayenne PepperRed Wine VinegarLarge GingerPure Maple SyrupKetchupWorcestershire SauceMarjoramChili-Lime Spice such as Tajin ClassicReduced Sodium Soy Sauce * Sesame SeedsSesame OilHoney, Garlic Poppyseed, dried

Dairy & Miscellaneous Chilled Items

1 dozen large eggs1 small tub of light cream cheese1 small box of butter1 pint of low-fat (or reduced) buttermilk1 pint of half and half1 (8 ounce) bag of shredded low fat mozzarella cheese1 (8 ounce) bag of shredded cheddar cheese1 small wedge of fresh parmesan1 (17.5- Ounce container of nonfat Greek yogurt (Fage or Stonyfield) 1 pint unsweetened almond milk 1 (8-ounce) container 2% milk

Potted and shaken

1 (14.4 oz) can of diced tomatoes with green chillies1 (15 oz) can of black beans2 (15 oz) cans of chickpeas1 (5 oz) can Albacore tuna in water1 small glass of marinara or ingredients to make your own1 (48 oz) ) Carton of Vegetable Broth2 (32 oz) cartons of low-sodium chicken broth1 (14.4 oz) can of chicken broth1 small jar of peanut butter1 (4 oz) can or (4.5 oz) tube tomato paste

Frozen

1 packet of mini wontons (I like Trader Joe’s Chicken Cilantro) 1 medium-sized sachet of pod edamame1 (8 ounce) sachet of corn kernels1 (6 ounce) sachet of frozen strawberries

Other dry goods

1 small pack of chia seeds (1 tablespoon if purchased from the bulk container) 1 small pack of dry green lentils 1 small pack of chopped pecans (2 tablespoons if purchased from the container) baking soda

* You can buy gluten-free if you wish

Print shopping list

Posted January 1, 2021 by Gina

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