Food

7 Day Healthy Meal Plan (Jan 25-31)

posted January 22, 2021 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

I’ve been incorporating more protein in my diet, so I like coming up with ways to add cottage cheese into recipe. This week’s meal plan, I added them to this Roasted Strawberry Protein Smoothie and this High Protein Bread I developed with oat flour, perfect for sandwiches.

Why Should Everyone 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 helps you stick to your goals!

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (1/25)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Kale and Butternut Squash Salad with Pears and Almonds (recipe x 2) (10B 10G 10P) with 2 ounces multigrain
baguette (3B 3G 3P)

Totals: 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 Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)

Totals: WW Points 18B 23G 18P, Calories 1,015**

WEDNESDAY (1/27)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced deli turkey (0B 1G 0P), 2 slices tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup brown rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)

Totals: WW Points 21B 25G 16P, Calories 1,014**

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

Totals: WW Points 26B 29G 17P, Calories 1,174**

FRIDAY (1/29)
B: High Protein Bread (Oat Sandwich Rolls) (5B 5G 5P) with 1 sliced hard-boiled egg (0B 2G 0P), 1 ounce avocado
(1B 1G 1P) and 2 slices tomato (0B 0G 0P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup 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)
Totals: 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 IN!

Totals: WW Points 11B 15G 6P, Calories 724**

SUNDAY (1/31)
B: Lemon Blueberry Sheet Pan Pancakes # (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P) and an orange (0B 0G 0P)
L: Spinach Tortellini in Brodo (6B 6G 6P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Loaded Mashed Cauliflower (2B 2G 2P)

Totals: WW Points 20B 22G 20P, Calories 927**

*Make bread Sunday night, if desired.
**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.
# Freeze any leftover you/your family won’t eat.

*Google doc

Print Shopping List

Shopping List

Produce

1 (1-pound) container fresh strawberries1 dry pint fresh blueberries4 medium oranges1 medium lemon4 medium apples (any variety)2 small pears2 medium (6-ounce) Hass avocado2 medium red bell peppers2 medium heads garlic1 (3-inch) piece fresh ginger1 small and 2 medium cucumbers1 (2-pound) head cauliflower (or 1 ½ pounds pre-cut florets)2 small jalapenos (optional topping for Enchilada Skillet and Adobo Pork)1 large butternut squash (or 20 ounces pre-cut)1 small bunch celery1 medium carrot½ small head purple cabbage½ small head green cabbage3 bunches Lacinato kale1 (5-ounce) bag/clamshell baby arugula1 small bunch baby spinach1 medium bunch scallions1 small bunch/clamshell fresh chives1 small bunch/clamshell fresh basil1 small bunch fresh Italian parsley1 small bunch fresh cilantro (optional, for serving with Enchilada Skillet)1 dry pint grape or cherry tomatoes2 medium vine-ripened tomatoes1 small red onion1 small and 1 large yellow onion

Meat, Poultry and Fish

6 ounces sliced deli turkey (I like Boar’s Head)1 (2½-pound) rotisserie chicken1 (6-ounce) boneless, skinless chicken breast1 pound ground chicken1 1/3 pounds 99% lean ground turkey1 ¾ pound lean pork center loin1 1/4 pounds peeled and deveined shrimp6 ounces sirloin steak1 package center-cut bacon

Grains*

1 small package oat flour1 (8-ounce) multigrain baguette1 small package corn tortillas1 package whole wheat couscous1 medium package short grain brown rice (or about 9 cups pre-cooked)1 small package all-purpose, unbleached flour1 small package white whole wheat flour1 small package seasoned whole wheat breadcrumbs

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)NuNaturals liquid stevia or sweetener of your choice (optional, for Smoothie)Optional Oat Roll toppings such as Everything Bagel, sesame seeds, etc.Yellow mustardDijon mustardBalsamic vinegarApple cider vinegarRed wine vinegarRice vinegarHoneyCuminCinnamonNutmegReduced sodium soy sauce*Bay leavesSmoked paprikaFurikake (such as Eden Shake)MayonnaiseSriracha sauceCayenne pepperSesame seedsSesame oilChile garlic sauce (optional, for serving with TK)Vanilla extractMaple syrupKetchupWorcestershire sauceMarjoram

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 (16-ounce) tub reduced fat cottage cheese (I like Good Culture)1 (8-ounce) container skim milk1 small package bleu cheese1 quart low fat buttermilk1 (8-ounce) package shredded Mexican blend, Monterey Jack or mozzarella cheese1 (8-ounce) package reduced fat shredded cheddar cheese (can sub ¼ cup cheese above inCauliflower Mash, if desired)1 box butter1 tub whipped butter (can sub regular butter in Cauliflower Mash, if desired)1 small tub sour cream1 (32-ounce) tub fat free plain yogurt (I like Stonyfield)1 small wedge fresh Parmigiano Reggiano (optional, for Spinach Tortellini in Brodo)1 (18-ounce) package spinach cheese tortellini

Canned and Jarred

1 (16-ounce) jar enchilada sauce (or ingredients to make your own)1 (15-ounce) can low sodium black beans2 (10-ounce) jars prepared mild harissa sauce (I like Mina)2 (32-ounce) cartons chicken (or vegetable) broth1 (15-ounce) can reduced sodium chicken (or vegetable) broth

Frozen

2 (10-ounce) packages riced cauliflower1 large bag edamame in pod (you need 5 cups)

Misc. Dry Goods

1 package raw sugar1 package granulated sugar1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)1 small package sliced almonds (if buying from bulk bin, you need ¼ cup)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)Baking powderBaking soda

*You can buy gluten free, if desired

 

Print Shopping List

posted January 22, 2021 by Gina

Show More

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button
Close