7 Day Healthy Meal Plan (Jan 9-15)

posted January 6, 2023 by Gina

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

7 Day Healthy Meal Plan

I had a great vacation over the holidays with my family and I hope all of you were able to spend time with those you love! Being on vacation doesn’t usually equal staying on track, but sometimes that’s OK!! Everything in moderation, and trying new things and new foods are so much fun. Now that I am back home I am hitting the gym, getting out and walking and trying to get 1 cup of veggies with every meal. Meal prepping helps me stay on track for busy days with recipes like Meal Prep Breakfast Taco Scramble, Greek Chickpea Salad and Food Cart-Style Chicken Salad With Sauce.

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

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:

I am in the process of updating all the recipes to reflect the new WW program, points will display under the recipe title. I will keep the  orange button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also 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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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 (1/9)
B: Goat Cheese Herb Omelet with Nova Lox
L: Buffalo Chicken Rice Bowls
D: 2 cups Broccoli Cheese Soup with Potato

Total Calories: 1,083*

TUESDAY (1/10)
B: Goat Cheese Herb Omelet with Nova Lox
L: Buffalo Chicken Rice Bowls
D: Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo (recipe x 2)

Total Calories: 1,134*

WEDNESDAY (1/11)
B: Avocado Toast with Egg and ½ cup cottage cheese
L: Buffalo Chicken Rice Bowls
D: LEFTOVER Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo

Total Calories: 1,204*

THURSDAY (1/12)
B: Cinnamon Apple Yogurt Bowls
L: Buffalo Chicken Rice Bowls
D: Creamy Sausage and Potato Soup

Total Calories: 1,170*

FRIDAY (1/13)
B: Cinnamon Apple Yogurt Bowls
L: Turkey Club with 8 carrot sticks
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,160*

SATURDAY (1/14)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Spicy Hearts of Palm Noodle Stir Fry with Ground Chicken (recipe x 2)
D: DINNER OUT

Total Calories: 551*

SUNDAY (1/15)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Air Fryer Fish Taco Bowls
D: Turkey Meatloaf with Zucchini, Skinny Buttermilk Mashed Potatoes with Chives and Easy Garlic Broccolini

Total Calories: 1,008*

*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.

*Google doc

Shopping List

Produce

• 12 medium limes
• 1 small apple
• 1 medium ripe mango
• 1 large (7-ounce) Hass avocado
• 3 medium heads garlic
• 1 large shallot
• 1 (3-inch) piece ginger
• 3 medium jalapenos
• 1 small red bell pepper
• 1 medium zucchini
• 1 pound broccoli florets
• 2 bunches broccolini
• 1 small bunch celery
• 2 medium carrots
• 1 ¼ pounds yellow potatoes
• 2 pounds Yukon Gold potatoes
• 2 medium Russet potatoes
• 1 medium bunch scallions
• 1 medium bag coleslaw mix (with carrots)
• 1 small container/bunch fresh chives
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley (can sub chopped scallions for garnish on TK, if desired)
• 1 (10-ounce) bag/clamshell baby spinach
• 1 small head Iceberg lettuce
• 1 medium heirloom tomato
• 1 medium plum tomato
• 9 medium vine-ripened tomatoes
• 1 large red onion
• 1 small white onion
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 small package Nova Lox
• 1 ½ pounds (4) skin-on wild salmon filets
• 1 ½ pounds (4) skinless fish filets, such as cod, blackfish, or mahi mahi
• 1 ½ pounds boneless, skinless chicken breasts
• 1 pound ground chicken
• 1 pound 93% lean ground turkey
• 4 mild Italian chicken or turkey sausage links
• 1 package center-cut bacon
• 3 ounces thinly sliced deli turkey (I like Boars Head)
• 1 (3-pound) chuck roast

Grains*

• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small bag dry brown rice (or 3 cups pre-cooked)
• 1 small package all-purpose or whole wheat flour
• 1 large package corn tortillas (you need 16)
• 1 small package quick oats or seasoned breadcrumbs

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Paprika
• Cumin
• Franks RedHot Sauce
• Oregano
• Bay leaves
• Cinnamon sticks
• Ground cinnamon
• Nutmeg
• Italian seasoning
• Tajin classic or chili-lime seasoning
• Garlic powder
• Smoked paprika
• Regular or light mayonnaise
• Red wine vinegar
• Cajun seasoning
• Sesame oil
• Reduced sodium soy sauce*
• Hoisin
• Sambal Oelek (can sub sriracha in Hearts of Palm Stir Fry, if desired)
• Sriracha sauce
• Sesame seeds
• Ketchup
• Worcestershire sauce
• Dried onion flakes
• Marjoram
• Crushed red pepper flakes (optional, for Broccolini)

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 small box regular or light butter
• 1 single-serve container low fat cottage cheese (I like Good Culture)
• 1 (16-ounce) tub nonfat plain yogurt (I like Stonyfield)
• 1 pint nonfat milk
• 1 pint low fat buttermilk
• 1 (8-ounce) block Gruyere cheese
• 1 (8-ounce) block reduced fat sharp cheddar cheese
• 1 small package sliced reduced fat cheddar or American cheese
• 1 small package goat cheese
• 1 small wedge fresh Parmesan cheese

Canned and Jarred

• 1 (15-ounce) cannellini beans
• 1 (15-ounce) black beans
• 1 (15-ounce) reduced sodium black beans
• 1 (14-ounce) can diced tomatoes
• 1 small can/jar chipotle peppers in adobo
• 1 (32-ounce) carton low sodium chicken or vegetable broth
• 1 (32-ounce) carton reduced sodium chicken or vegetable broth
• 1 (14-ounce) can beef broth
• 1 small jar capers

Misc. Dry Goods

• 2 (12-ounce) packages Palmini (hearts of palm noodles)
• 1 small package raw sugar
• 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
• 1 small package chopped walnuts or pecans (if buying from bulk bin, you need ¼ cup)

*You can buy gluten free, if desired