Free 7 Day Healthy Meal Plan (Jan 8-14)
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Jan 8-14)
I feel like so many friends and family I have talked to lately are sick! The flu, Covid and colds are rampant right now! This time of year especially, it is so important to take extra good care of ourselves. Drink lots of water, exercise when you can and take advantage of foods that bolster your health like this Citrus Immunity Shot. Feeling under the weather? Try my Chicken Noodle Soup or Healing Turmeric Chicken Noodle Soup recipe for some warm comfort food. For all those under the weather, I hope you feel better soon!
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
Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (1/8)
B: High Protein Egg White Muffins with Turkey Bacon and an orange
L: Italian Sub Broccoli Salad (½ recipe)
D:Broccoli Cheddar Soup with 2 ounces multigrain baguette and a green salad*
Total Calories: 1,059**
TUESDAY (1/9)
B: High Protein Egg White Muffins with Turkey Bacon and a kiwi
L: Italian Sub Broccoli Salad
D: Smash Tacos with Mexican Cauliflower “Rice”
Total Calories: 1,069**
WEDNESDAY (1/10)
B: High Protein Egg White Muffins with Turkey Bacon and an orange
L: Italian Sub Broccoli Salad
D: Chicken Divan with ¾ cup brown rice
Total Calories: 1,130**
THURSDAY (1/11)
B: High Protein Egg White Muffins with Turkey Bacon and a kiwi
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,118**
FRIDAY (1/12)
B: Overnight Oats
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: Fish Taco Bowl with Quick and Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,165**
SATURDAY (1/13)
B: Protein Bagels with Cottage Cheese (recipe x 2) and 2 scrambled eggs with ½ a grapefruit
L: Perfect Air Fryer Shrimp with Fiesta Bean Salad
D: DINNER OUT
Total Calories: 846**
SUNDAY (1/14)
B: 4-Ingredient Flourless Banana-Nut Oatmeal Pancakes (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Classic Chicken Salad on Protein Bagels with Cottage Cheese with 8 baby carrots
D: Beef Stew with 2 ounces multigrain baguette
Total Calories: 1,306**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
**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.
Shopping list
Produce
- 2 medium oranges
- 1 medium lemon
- 5 medium limes
- 2 medium grapefruit
- 2 medium kiwis
- 5 medium bananas
- 1 (6-ounce) container blueberries (can buy frozen for Overnight Oats, if desired)
- 1 small PLUS 1 medium red bell pepper
- 1 medium jalapeno
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 large head garlic
- 1 large shallot
- 3 ½ pounds broccoli florets
- 1 medium head cauliflower (or 4 cups “riced”)
- 1 small bunch celery
- 5 medium carrots
- 1 medium bag baby carrots
- 1 small cucumber
- 4 ounces white mushrooms
- ½ pound Yukon Gold potatoes
- 1 medium bunch scallions
- 1 small bunch/container fresh thyme
- 1 medium bunch cilantro
- 1 (5-ounce) container baby spinach
- 1 (10-ounce) container mixed greens
- 1 medium bag tri-color slaw (you need 5 cups)
- 1 dry pint cherry or grape tomatoes
- 2 medium plum tomatoes
- 1 medium vine-ripened tomato
- 1 small PLUS 1 medium red onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 3 pounds boneless chuck roast
- 1 ½ pounds (4) skinless fish fillets (such as cod or mahi mahi)
- 1 ¼ pounds jumbo peeled and deveined shrimp
- 1 pound mild Italian chicken sausage
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 rotisserie chicken (buy closer to end of the week)
- 1 pound 93% lean ground turkey
- 1 package turkey bacon (I like Applegate)
- 1 ½ ounces genoa salami
- 1 ½ ounces deli ham
- 1 ½ ounces deli turkey
Grains*
- 1 medium package unbleached all-purpose flour
- 1 small package quick oats
- 1 small package corn tortillas (you need 8)
- 2 medium multigrain baguettes
- 1 small package dry brown rice (or 4 ½ cups pre-cooked)
- 1 package dry orzo pasta
- 1 package seasoned whole wheat 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)
- Garlic powder
- Seasoning salt or adobo seasoning
- Oregano
- Light vinaigrette (or make your own with ingredients in list)
- Taco seasoning
- Cumin
- Smoked paprika
- Paprika
- Cayenne pepper
- Regular or light mayonnaise
- Cinnamon
- Cajun seasoning
- Sriracha sauce
- Bay leaves
- Red wine vinegar
- Parsley
- Optional bagel seasoning: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
- flakes, dried onion flakes
- Crushed red pepper flakes
- Dijon mustard
Dairy & Misc. Refrigerated Items
- 1 pint liquid egg whites
- 1 18-pack large eggs
- 1 small box butter
- 1 pint skim milk
- 1 (8-ounce) container unsweetened almond milk (or sub a quart of skim milk for the pint)
- 1 (32-ounce) container 2% cottage cheese (I like Good Culture)
- 1 (16-ounce) block or bag shredded sharp cheddar cheese
- 1 (8-ounce) block or bag shredded reduced fat Swiss cheese
- 1 (4-ounce) chunk fresh mozzarella cheese
- 1 (8-ounce) chunk or bag sliced reduced fat provolone cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small container Pico de Gallo (or ingredients to make your own)
Canned and Jarred
- 1 small jar peanut butter
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton reduced sodium chicken broth
- 2 (15-ounce) cans chickpeas
- 2 (15-ounce) cans black beans
- 1 small jar pepperoncini
Frozen
- 1 small package peas
- 1 small package corn kernels
Misc. Dry Goods
- 1 medium bag pecan halves (if buying from bulk bin, you need about 2/3 cup)
- Baking powder
- 1 small package chia seeds (if buying from bulk bin, you need about 1 tablespoon)
- 1 small bottle dry sherry
- Monk fruit sweetener, stevia or sweetener of your choice
Non-Food Items
*You can buy gluten free, if desired
