7 Day Healthy Meal Plan (Jan 16-22)

posted January 13, 2023 by Gina

A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner ideas and a procuring checklist. All recipes embrace macros and hyperlinks to WW recipe builder to get your private factors.

7 Day Wholesome Meal Plan

I’m pleased to say that each one recipes have been up to date to mirror factors for the WW program. Thanks all on your persistence, we had loads to replace! Factors will present in blue below the recipe title. And naturally, most of my recipes are for everybody whether or not you’re on the lookout for Whole 30 Recipes, Vegetarian Recipes, High Protein Recipes, Dairy-Free, Low Carb Recipes or simply trying to eat wholesome recipes your entire household will take pleasure in.

With grocery costs hovering, many people are having to regulate, reduce and/or get extra inventive with our meals. One of many absolute BEST methods to remain inside a price range and keep wholesome consuming habits is to MEAL PLAN. You will get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Final Skinnytaste Meal Planner

I’m additionally excited to share the Skinnytaste Final Meal Planner is now accessible! The 52 week spiral certain meal planner has weekly meal planning grids you may tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as properly. I hope you’ll love this as a lot as I do!

Purchase the meal planner right here:

A be aware about WW Private Factors:

All recipe factors have been up to date to mirror the brand new WW program, factors will show below the recipe title. I’ll maintain the  orange button within the recipe card, click on on that and it takes you to the Weight Watchers web site the place you may see the WW factors and add it to your day (US solely, you should be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!

About The Meal Plan

In case you’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and many others. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your objectives, you must intention for at the least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and many others.

There’s additionally a exact, organized grocery checklist that can make grocery procuring a lot simpler and far much less aggravating. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have the whole lot you want readily available to assist maintain you on observe.

Lastly, for those who’re on Fb be a part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you may be a part of here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the email list, you may subscribe here so that you by no means miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. The grocery checklist is complete and consists of the whole lot it’s worthwhile to make all meals on the plan.

MONDAY (1/16)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups child spinach
D: Instant Pot Baked Ziti and  2 cups child arugula with 2 tablespoons shaved parmesan and a couple of teaspoons mild
French dressing

Whole Energy: 1,086*

TUESDAY (1/17)
B: Mushroom-Spinach Scrambled Eggs
L: Chickpea Tuna Salad over 2 cups child spinach
D: Bisteces a la Mexicana with ¾ cup brown rice

Whole Energy: 950*

WEDNESDAY (1/18)
B: Savory Cottage Cheese Bowls
L: Soba Noodle Veggie Stir-Fry (recipe x 2)
D: LEFTOVER Bisteces a la Mexicana with ¾ cup brown rice
Whole Energy: 1,100*

THURSDAY (1/19)
B: Classic Egg Salad (½ recipe) on 1 skinny slice entire grain bread and an orange
L: Soba Noodle Veggie Stir-Fry
D: Skillet French Onion Chicken over Mashed Cauliflower
Whole Energy: 1,202*

FRIDAY (1/20)
B: Savory Cottage Cheese Bowls
L: Classic Egg Salad on 1 skinny slice entire grain bread and an orange
D: Salmon Caesar Salad with Easy Garlic Knots**

Whole Energy: 989*

SATURDAY (1/21)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Lebanese Lentil Soup
D: DINNER OUT

Whole Energy: 629*

SUNDAY (1/22)
B: High Protein Oat Waffles with ½ sliced banana and 1 tablespoon (melted) peanut butter
L: LEFTOVER Lebanese Lentil Soup
D: Perfect Air Fryer Shrimp with Spinach and Butternut Squash Salad with Gorgonzola

Whole Energy: 987*

*That is only a information, girls ought to intention for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Double dough recipe for breakfast Saturday.

*Google doc