Health & Fitness

7-Day Wholesome Meal Plan (January 18-24)

Posted January 15, 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

Since we can’t go on vacation and travel the world (and I LOVE to travel!), The next best thing is to cook dishes from places we’d like to travel to when this is behind us. Some of these dishes from around the world are good starting points for Colombian steak with onions and tomatoes, Asian salmon shells, and shrimp pho with vegetables. Tell me about some of your favorite places and a memorable meal you had there!

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 as a guide and leave plenty of wiggle room for you to add more foods, 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 (1/18)
B: Loaded baked omelette muffins * (2B 4G 2P) with a pear (0B 0G 0P)
L: Cobb Salad in a Buttermilk Ranch Jar (5B 9G 5P)
D: Spaghetti with butternut-leek-parmesan sauce (10B 10G 8P) and green salad ** (1B 1G 1P)

Total: WW Points 18B 24G 16P, Calories 989 #

TUESDAY (1/19)
B: Loaded Baked Omelette Muffins * (2B 4G 2P) with 1 cup of grapes (0B 0G 0P)
L: Cobb Salad in a Buttermilk Ranch Jar (5B 9G 5P)
D: Colombian steak with onions and tomatoes (4B 4G 5P) with ¾ cup long grain rice (4B 4G 4P) and 1 fried egg
(0B 2G 0P)

Total: WW points 15B 23G 16P, calories 1,048 #

WEDNESDAY (1/20)
B: Loaded baked omelette muffins * (2B 4G 2P) with a pear (0B 0G 0P)
L: LEFTOVER Colombian steak with onions and tomatoes (4B 4G 5P) and ¾ cup long grain rice (4B 4G 4P) with 8 cucumber slices (0B 0G 0P)
D: Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P) and 2 ounce multigrain baguette (3B 3G 3P)

Total: WW Points 20B 22G 21P, calories 1,068 #

THURSDAY (1/21)
B: PB + J smoothie (9B 9G 9P) with ½ cup of low-fat cottage cheese (2B 2G 2P)
L: LEFTOVER Instant Pot Turkey Meatballs and Ditalini Soup (7B 7G 7P)
D: Sheet Pan Italian Chicken and Vegetable Dinner (8B 8G 8P)

Total: WW Points 26B 26G 26P, calories 1,049 #

FRIDAY (1/22)
B: PB + J smoothie (9B 9G 9P) with ½ cup of low-fat cottage cheese (2B 2G 2P)
L: LEFTOVER Instant Pot Turkey Meatballs and Ditalini Soup (7B 7G 7P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Total: WW points 25B 28G 22P, calories 1,014 #

SATURDAY (1/23)
B: Yogurt waffles (4B 4G 4P) with ½ cup of fresh mixed berries (0B 0G 0P) and 1 tablespoon of maple syrup (3B 3G 3P)
L: Shrimp Pho with vegetables (5B 6G 5P)
D: ORDER!

Total: WW points 12B 13G 12P, calories 522 #

SUNDAY (1/24)
B: Omelette Tortilla Breakfast Wraps (Recipe x 4) (4B 8G 4P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 1 cup of grapes (0B 0G 0P)
D: Kalyn’s filled coal run * (5B 5G 3P)

Total: WW points 16B 21G 14P, calories 1,018 #

* Freeze any leftovers that you / your family will not eat.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: grape tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

# 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 have left a lot of leeway for you to buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

* Google Doc

Print shopping list

grocery list

To produce

2 medium pears (each variety) 2 pounds of seedless grapes 1 large (7 ounce) Hass avocado 2 (6 ounce) containers of fresh berries (your choice) 1 (12 ounce) container of fresh strawberries (can be sub-frozen in PB + J smoothie if desired) 1 medium English cucumber1 small cucumber1 large red pepper1 medium yellow pepper1 broccoli or small headed cauliflower (your choice for pho) 1 pound zucchini1 (1 pound) butternut squash1 pound white mushrooms6 medium carrots1 small celery1 (1-inch) piece of ginger1 medium-sized garlic1 small package sprouts ( like daikon radish) 1 large leek2 medium-sized grapes spring onions1 medium-sized bunch of fresh coriander1 small bunch of fresh Italian parsley1 small bunch / container of fresh basil1 small bunch / container of fresh sage1 small head of iceberg lettuce (can be sub romaine lettuce in Turkey Club, if desired) 1 small head Romaine lettuce1 (5 oz) bag / clamshell mixed green1 (5 oz) bag / clamshell baby spinach2 small heads of kale6 medium-ripe ripe tomatoes1 dry pint grape or cherry tomatoes1 medium-red onion1 small, 1 medium-sized and 1 large yellow onion Optional toppings for Pho: Jalapeno, lime, fresh mint, Thai basil 1 small container of fresh salsa (optional, for omelette Wraps)

Meat, poultry and fish

2 packs of bacon in the middle1½ pound sirloin steak1 pound 95% lean ground beef1 pound 93% lean ground turkey2 pounds boneless skinless chicken thighs1 pound wild salmon1 pound large shrimp1 (5½ oz) boneless skinless chicken breast (or 4 oz. Pre-cooked) Deli Turkey (I like Boar’s Head)

Grains *

1 pack of spaghetti1 pack of ditalini pasta1 pack of thin rice noodles1 loaf of thinly sliced ​​whole grain bread (I like Dave’s Killer Good Seed) 1 packet of dry brown rice (or 4 cups pre-cooked) 1 packet of dry long grain rice (or 3 cups) pre-cooked) 1 pack of seasoned breadcrumbs1 (12 oz ) Multi-grain baguette, 1 small pack of unbleached all-purpose flour, 1 pack of whole-grain low-carbohydrate tortillas

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or a misto oil Mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) Light mayonnaiseCorn powderOnion powderOreganoThymeDried parsleyDried basilLight vinaigrette dressing (or make your own vinegar from the cumin or steved sauce) Sweetener of your choiceRoasted Sesame SeedsReduced Sodium Soy Sauce * MirinRice Wine VinegarFish SauceSesame OilSriracha (optional side dish for Pho) Hoisin (optional side dish for Pho) Pure maple syrup, you need 1)

Dairy & Miscellaneous Chilled Items

1 dozen PLUS 1 (18-pack) large eggs1 pint of low-fat buttermilk1 small pack of light butter1 small wedge of fresh Parmesan cheese1 small wedge of Pecorino Romano cheese (can be 3 tablespoons of Parmesan in turkey meatball soup if desired) 1 (8 ounce) pack of grated cheddar cheese Cheese 1 (8 ounce) pack of low-fat mozzarella cheese (I like Sargento) 1 small pack of gorgonzola or blue cheese (can add 1 tablespoon of grated cheddar to Cobb salad if desired) 1 (6 ounce) container of plain non-fat yogurt1 (16 ounce) tub low-fat cottage cheese (I like good culture) 1 liter of unsweetened vanilla (or plain) almond milk

Potted and shaken

1 small jar of peanut butter2 (32 oz) cartons of vegetable or chicken broth1 (32 oz) carton of reduced sodium chicken broth1 (14.5 oz) can diced dainty tomato1 (15 oz) can tomato sauce1 (28 oz) can dice San Marzano tomatoes (I like Tuttorosso) 1 (15 ounce) can chickpeas

Frozen

1 small pack of chopped spinach (if you wish, you can add fresh spinach to omelet muffins) 1 small pack of blueberries

Other dry goods

1 small pack of granulated sugar 1 small pack of roasted nori (seaweed) 1 tube of wasabi paste baking powder

* You can buy gluten-free if you wish

Print shopping list

Posted January 15, 2021 by Gina

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