7 Day Healthy Meal Plan (Jan 10-16)

posted January 7, 2022 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Hope everyone had a great first week of the new year 2022! In this weeks meal plan I added a few favorites that made the Top 25 Most Popular Skinnytaste Recipes for 2021. And don’t forget to check out Relish +, where you have the ability to adjust serving sizes for these meal plans for larger or smaller groups. Lastly, if you didn’t sign up for Home Chef to get Skinnytaste recipes yet, it’s not too late. It’s for the month of January only, the next 3 Skinnytaste meal options are Baked Chicken Parmesan, Latin-Style Steak with Onions and Tomatoes and Butternut Squash and Black Bean Enchiladas. Here’s a link to sign up, use PROMO code SKINNYTASTE10 for $90 off.

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-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 about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are finally updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (1/10)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts*
L: Tuna Egg Salad on 1 slice whole grain bread and an orange
D: Spaghetti Squash Crust Pizza (recipe x 2) and a green salad*
Total Calories: 1,144**

TUESDAY (1/11)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Tuna Egg Salad on 1 slice whole grain bread and an orange
D: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with Chipotle’s Cilantro Lime Rice

Total Calories: 1,193**

WEDNESDAY (1/12)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Egg Tomato and Scallion Sandwich with an apple
D: Kale and Potato Soup with Turkey Sausage with 2 ounces multigrain baguette

Total Calories: 894**

THURSDAY (1/13)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale and Potato Soup with Turkey Sausage with 2 ounces multigrain baguette
D: Baked Chicken Breasts with Houston’s Couscous Salad
Total Calories: 1,129**

FRIDAY (1/14)
B: LEFTOVER Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale and Potato Soup with Turkey Sausage
D: Salmon Coconut Curry with Spinach and Chickpeas over ¾ cup brown rice #
Total Calories: 1,132**

SATURDAY (1/15)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Shrimp Egg Rolls with Spicy Garlic Edamame
D: DINNER OUT!

Total Calories: 607**

SUNDAY (1/16)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and an orange
L: 1 (generous) cup White Bean Caprese Salad
D: Cheeseburger Crunch Wrap (recipe x 2) with Crispy Air Fryer Sweet Potato Fries (recipe x 2)

Total Calories: 1,116**

*Make Sunday night if desired and freeze any leftover Baked Oatmeal you/your family won’t eat.  Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, carrots, cucumbers, chickpeas with ¼ cup light vinaigrette dressing.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

# Make an extra 3 cups of rice for lunch Saturday.

*Google doc