7 Day Wholesome Meal Plan (Jan 18-24)

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Posted January 15, 2021 by Gina

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

7 day healthy meal plan

Since we can’t go on vacation and travel the world (and I LOVE to travel!), The next best thing is to cook dishes from places we’d like to travel to when this is behind us. Some of these dishes from around the world are good starting points for Colombian steak with onions and tomatoes, Asian salmon shells, and shrimp pho with vegetables. Tell me about some of your favorite places and a memorable meal you had there!

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine etc. or swap recipes for meals of your preference. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat less, waste less food, and have everything you need on hand to keep up to date.

If you’re on Facebook join my Skinnytaste Facebook community where everyone is sharing photos of the recipes they make. You can register here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it’s perfect! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There is a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This will help me decide whether to keep sharing them!

MONDAY (1/18)
B: Loaded baked omelette muffins * (2B 4G 2P) with a pear (0B 0G 0P)
L: Cobb Salad in a Buttermilk Ranch Jar (5B 9G 5P)
D: Spaghetti with butternut-leek-parmesan sauce (10B 10G 8P) and green salad ** (1B 1G 1P)

Total: WW Points 18B 24G 16P, Calories 989 #

TUESDAY (1/19)
B: Loaded Baked Omelette Muffins * (2B 4G 2P) with 1 cup of grapes (0B 0G 0P)
L: Cobb Salad in a Buttermilk Ranch Jar (5B 9G 5P)
D: Colombian steak with onions and tomatoes (4B 4G 5P) with ¾ cup long grain rice (4B 4G 4P) and 1 fried egg
(0B 2G 0P)

Total: WW points 15B 23G 16P, calories 1,048 #

WEDNESDAY (1/20)
B: Loaded baked omelette muffins * (2B 4G 2P) with a pear (0B 0G 0P)
L: LEFTOVER Colombian steak with onions and tomatoes (4B 4G 5P) and ¾ cup long grain rice (4B 4G 4P) with 8 cucumber slices (0B 0G 0P)
D: Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P) and 2 ounce multigrain baguette (3B 3G 3P)

Total: WW Points 20B 22G 21P, calories 1,068 #

THURSDAY (1/21)
B: PB + J smoothie (9B 9G 9P) with ½ cup of low-fat cottage cheese (2B 2G 2P)
L: LEFTOVER Instant Pot Turkey Meatballs and Ditalini Soup (7B 7G 7P)
D: Sheet Pan Italian Dinner with Chicken and Vegetables (8B 8G 8P)

Total: WW Points 26B 26G 26P, calories 1,049 #

FRIDAY (1/22)
B: PB + J smoothie (9B 9G 9P) with ½ cup of low-fat cottage cheese (2B 2G 2P)
L: LEFTOVER Instant Pot Turkey Meatballs and Ditalini Soup (7B 7G 7P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Total: WW points 25B 28G 22P, calories 1,014 #

SATURDAY (1/23)
B: Yogurt waffles (4B 4G 4P) with ½ cup of fresh mixed berries (0B 0G 0P) and 1 tablespoon of maple syrup (3B 3G 3P)
L: Shrimp Pho with vegetables (5B 6G 5P)
D: ORDER!

Total: WW points 12B 13G 12P, calories 522 #

SUNDAY (1/24)
B: Omelette Tortilla Breakfast Wraps (Recipe x 4) (4B 8G 4P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 1 cup of grapes (0B 0G 0P)
D: Kalyn’s filled coal run * (5B 5G 3P)

Total: WW points 16B 21G 14P, calories 1,018 #

* Freeze any leftovers that you / your family will not eat.
** Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: grape tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

# This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
Your calorie needs. I left a lot of leeway for you to buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

* Google Doc

Print shopping list

grocery list

To produce

  • 2 medium pears (any variety)
  • 2 pounds of seedless grapes
  • 1 large Hass avocado (7 ounces)
  • 2 (6 ounce) containers of fresh berries (your choice)
  • 1 (12 oz) container of fresh strawberries (can be frozen in PB + J smoothie if desired)
  • 1 medium English cucumber
  • 1 small cucumber
  • 1 large red pepper
  • 1 medium yellow pepper
  • 1 small head of broccoli or cauliflower (of your choice, for pho)
  • 1 pound zucchini
  • 1 (1 pound) butternut squash
  • 1 pound white mushrooms
  • 6 medium-sized carrots
  • 1 small bunch of celery
  • 1 (1 inch) piece of ginger
  • 1 medium garlic
  • 1 small pack of sprouts (like daikon radish)
  • 1 large leek
  • 2 medium spring onions
  • 1 medium bunch of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 1 small bundle / container of fresh basil
  • 1 small bundle / container of fresh sage
  • 1 small head of iceberg lettuce (can add romaine lettuce in the Turkey Club if desired)
  • 1 small head of romaine lettuce
  • 1 (5 oz) bag / clamshell mixed green
  • 1 (5 oz) bag / clamshell baby spinach
  • 2 small heads of kale
  • 6 medium-ripe tomatoes
  • 1 dry pint grape or cherry tomato
  • 1 medium red onion
  • 1 small, 1 medium and 1 large yellow onion
  • Optional side dishes for Pho: Jalapeno, lime, fresh mint, Thai basil
  • 1 small container of fresh salsa (optional for omelette wraps)

Meat, poultry and fish

  • 2 packets of bacon in the middle
  • 1 ½ pound sirloin steak
  • 1 pound of 95% lean ground beef
  • 1 pound of 93% lean ground turkey
  • 2 pounds of boneless, skinless chicken thighs
  • 1 pound of wild salmon
  • 1 pound large shrimp
  • 1 (5½ ounce) boneless and skinless chicken breast (or 4 ounces pre-cooked)
  • ¾ Pound Sliced ​​Deli Turkey (I like Boar’s Head)

Grains *

  • 1 pack of spaghetti
  • 1 pack of ditalini pasta
  • 1 pack of thin rice noodles
  • 1 loaf of thinly sliced ​​whole wheat bread (I like Dave’s Killer Good Seed)
  • 1 packet of dry brown rice (or 4 cups pre-cooked)
  • 1 packet of dry long grain rice (or 3 cups pre-cooked)
  • 1 pack of seasoned breadcrumbs
  • 1 (12 ounce) multigrain baguette
  • 1 small pack of unbleached all-purpose flour
  • 1 pack of low-carbohydrate whole wheat tortillas

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Light mayonnaise
  • Garlic powder
  • Onion powder
  • oregano
  • thyme
  • Dried parsley
  • Dried basil
  • Light vinaigrette dressing (or make your own using ingredients in the list)
  • Red wine vinegar
  • cumin
  • Hungarian sweet paprika
  • Bay leaves
  • NuNaturals Vanilla liquid stevia or sweetener of your choice
  • Toasted sesame seeds
  • Reduced Sodium Soy Sauce *
  • The death
  • Rice wine vinegar
  • Fish sauce
  • sesame oil
  • Sriracha (optional side dish for Pho)
  • Hoisin (optional side dish for Pho)
  • Pure maple syrup
  • Vanilla extract
  • cinnamon sticks
  • Star anise pods (if you buy from the bulk container, you need 1)

Dairy & Miscellaneous Chilled Items

  • 1 dozen PLUS 1 (pack of 18) large eggs
  • 1 pint of low-fat buttermilk
  • 1 packet of light butter
  • 1 small wedge-fresh Parmesan cheese
  • 1 small wedge of Pecorino Romano cheese (3 tablespoons of Parmesan can be used in turkey meatball soup if desired)
  • 1 pack (8 ounces) of grated cheddar cheese
  • 1 (8 ounce) pack of low fat mozzarella cheese (I like Sargento)
  • 1 small pack of gorgonzola or blue cheese (can add 1 tablespoon of grated cheddar to Cobb salad if desired)
  • 1 (6 ounce) container of nonfat yogurt
  • 1 (16 ounce) tub of low-fat cottage cheese (I like good culture)
  • 1 liter of unsweetened vanilla (or plain) almond milk

Potted and shaken

  • 1 small jar of peanut butter
  • 2 (32 ounce) cartons of vegetable or chicken stock
  • 1 (32 ounce) carton of reduced sodium chicken broth
  • 1 (14.5 oz) can diced dainty tomato
  • 1 (15 oz) can of tomato sauce
  • 1 (28 oz) can of diced San Marzano tomatoes (I like tuttorosso)
  • 1 (15 ounce) can chickpeas

Frozen

  • 1 small pack of minced spinach (can be used to add fresh spinach to omelette muffins)
  • 1 packet of blueberries

Other dry goods

  • 1 packet of granulated sugar
  • 1 packet of roasted nori (seaweed)
  • 1 tube of wasabi paste
  • baking powder

* You can buy gluten-free if you wish

Print shopping list

Posted January 15, 2021 by Gina

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