Health & Fitness

7-Day Wholesome Meal Plan (January 25-31)

Posted January 22, 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

I included more protein in my diet, so I like to find ways to include cottage cheese in the recipe. In this week’s menu, I added them to this toasted strawberry protein smoothie and protein-rich bread I made with oatmeal, perfect for sandwiches.

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 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 have done our best to develop something that will 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 (1/25)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High protein bread (oat sandwich bun) * (5B 5G 5P) with 2 ounces of sliced ​​deli turkey (0B 1G 0P), 2 slices of tomato, ½ cup of rocket and 2 teaspoons of mustard (0B 0G 0P) and an apple ( 0B 0G) 0P)
D: Kale Butternut Pumpkin Salad with Pears and Almonds (Recipe x 2) (10B 10G 10P) with 2 ounces of multigrain
Baguette (3B 3G 3P)

Total: WW points 22B 23G 22P, calories 1,076 **

TUESDAY (1/26)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High protein bread (oat sandwich bun) * (5B 5G 5P) with 2 ounces of sliced ​​deli turkey (0B 1G 0P), 2 slices of tomato, ½ cup of rocket and 2 teaspoons of mustard (0B 0G 0P) and an apple ( 0B 0G) 0P)
D: Cheese Roast Chicken Enchilada Pan (9B 13G 9P)

Total: WW points 18B 23G 18P, calories 1,015 **

WEDNESDAY (1/27)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: High protein bread (oat sandwich bun) * (5B 5G 5P) with 2 ounces of sliced ​​deli turkey (0B 1G 0P), 2 slices of tomato, ½ cup of rocket and 2 teaspoons of mustard (0B 0G 0P) and an apple ( 0B 0G) 0P)
D: Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup of brown rice (5B 5G 0P) and quick cabbage salad (2B 2G 2P)

Total: WW points 21B 25G 16P, calories 1,014 **

THURSDAY (1/28)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup of brown rice (5B 5G 0P) and ½ a (sliced) red pepper (0B 0G 0P)
D: Harissa Chicken Meatballs (8B 8G 8P) with ¾ cup of whole grain couscous (4B 4G 0P) and 8 slices of cucumber (0B 0G 0P)

Total: WW points 26B 29G 17P, calories 1,174 **

FRIDAY (29/01)
B: High protein bread (oat sandwich buns) (5B 5G 5P) with 1 sliced ​​hard-boiled egg (0B 2G 0P), 1 ounce avocado
(1B 1G 1P) and 2 slices of tomato (0B 0G 0P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup of brown rice (5B 5G 0P) and ½ a (sliced) red pepper (0B 0G 0P)
D: Spicy California Shrimp Stack (5B 5G 3P) with Spicy Garlic Edamame (3B 6G 3P)
Total: WW points 22B 27G 15P, calories 1,063 **

SATURDAY (1/30)
B: Breakfast BLT Salad (Recipe x 2) (4B 6G 4P)
L: House special fried rice (7B 9G 2P)
D: ORDER!

Total: WW points 11B 15G 6P, calories 724 **

SUNDAY (1/31)
B: Lemon Blueberry Sheet Pan Pancakes # (6B 6G 6P) with 1 tablespoon of maple syrup (3B 3G 3P) and an orange (0B 0G 0P)
L: Spinach tortellini in broth (6B 6G 6P)
D: Simple turkey meatloaf (3B 5G 3P) with loaded cauliflower puree (2B 2G 2P)

Total: WW points 20B 22G 20P, calories 927 **

* Make bread on Sunday evening if desired.
** 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.
# Freeze any leftovers that you / your family will not eat.

* Google Doc

Print shopping list

grocery list

To produce

1 (1 pound) container of fresh strawberries1 dry pint of fresh blueberries4 medium oranges1 medium lemon4 medium apples (any variety) 2 small pears2 medium (6 ounce) Hass avocado2 medium red peppers2 medium heads of garlic1 (3 inch) piece of fresh ginger1 small and 2 medium cucumbers1 (2 pounds) head of cauliflower (or 1½ pound pre-cut florets) 2 small jalapenos (optional topping for enchilada pan and adobo pork) 1 large butternut squash (or 20 ounces pre-cut) 1 small bundle of celery 1 medium-sized carrot ½ small head of purple cabbage ½ small Head of kale3 grapes Lacinato kale1 (5 oz) bag / baby clam rocket1 small amount of baby spinach1 medium amount of spring onions1 small amount / clamshell fresh chives1 small amount / clamshell fresh basil1 small amount fresh Italian parsley1 small amount fresh coriander (optional, to serve with enchilada pan) 1 dry pint grape or cherry tomatoes2 mitt elripe tomatoes 1 small red onion 1 small and 1 large yellow onion

Meat, poultry and fish

6 ounces sliced ​​deli turkey (I like Boar’s Head) 1 (2½ pound) roast chicken1 (6 ounce) boneless skinless chicken breast1 pound ground chicken1 1/3 pound 99% lean ground turkey1 ¾ pound lean pork middle end1 1/4 pound peeled and deveined Shrimp 6 ounces sirloin steak 1 packet of bacon in the center

Grains *

1 small pack of oatmeal1 (8 ounce) multigrain baguette1 small pack of corn tortillas1 pack of whole grain couscous1 medium pack of brown short grain rice (or approx. 9 cups pre-cooked) 1 small pack of all-purpose flour, unbleached flour1 small pack of white wholemeal flour1 small pack of seasoned wholemeal bread crumbs

Spices and spices

Extra virgin olive oil canola oil cooking spray olive oil spray (or a misto oil mister) kosher salt (I like diamond crystal) pepper mill (or fresh peppercorns) NuNaturals liquid stevia or sweetener of your choice (optional for smoothie) like everything bagel, sesame, etc. yellow mustard dijon mustard aalsamic vinegar -Apple vinegarRed wine vinegarRice vinegarHoney cuminCinnamonNut megReduced sodium soy sauce * Bay leavesSmoked paprikaFurikake (like Eden Shake)

Dairy & Miscellaneous Chilled Items

1 dozen large eggs1 (16 ounce) tub of low-fat cottage cheese (I like good culture) 1 (8 ounce) container of skimmed milk1 small pack of blue cheese1 liter of low-fat buttermilk1 (8 ounce) pack of crushed Mexican mix, Monterey Jack, or mozzarella cheese1 (8 ounce) pack Low-fat, shredded cheddar cheese (if desired, pour ¼ cup of cheese over cauliflower mash) 1 box of butter 1 tub of whipped cream (can be buttered in cauliflower pulp if desired) 1 small tub of sour cream1 (32 oz.) tub of non-fat yogurt (I like Stonyfield) 1 small wedge fresh Parmigiano Reggiano (optional, for spinach tortellini in brodo) 1 (18 oz) pack of spinach cheese tortellini

Potted and shaken

1 (16 oz) glass of enchilada sauce (or ingredients to make your own) 1 (15 oz) can low sodium black beans 2 (10 oz) glasses of prepared mild harissa sauce (I like Mina) 2 (32 oz) cartons of chicken broth (or Vegetable Broth1) (15 ounces) may reduce Sodium Broth (or Vegetable Broth)

Frozen

2 (10 ounce) packs of ripened cauliflower 1 large bag of edamame pod (you need 5 cups)

Other dry goods

1 pack of raw sugar 1 pack of granulated sugar 1 small pack of chia seeds (if you buy from the bulk container you need 2 teaspoons) 1 packet of sliced ​​almonds (if you buy from the bulk container you need ¼ cup) 1 packet of golden raisins (if you buy from the large container) container, you need 1 Tablespoon) 1 small packet of chopped walnuts or pecans (you need ¼ cup if you buy from the bulk container) baking soda

* You can buy gluten-free if you wish

Print shopping list

Posted January 22, 2021 by Gina

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