7 Day Wholesome Meal Plan (Jan 25-31)

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Posted January 22, 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

I added more protein to my diet, so I love to find ways to include cottage cheese in the recipe. In this week’s menu, I added them to this toasted strawberry protein smoothie and protein-rich bread I made with oatmeal, perfect for sandwiches.

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 grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You’ll 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 it’s perfect now! 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 strongly 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 shopping 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 menu is flexible and realistic. There is a lot of Room for cocktails, healthy snacks, desserts 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 use these plans. This will help me decide whether to keep sharing them!

MONDAY (1/25)
B: Roasted Strawberry Protein Smoothie (4B 4G 4P)
L: High protein bread (oat sandwich bun) * (5B 5G 5P) with 2 ounces of sliced ​​deli turkey (0B 1G 0P), 2 slices of tomato, ½ cup of rocket and 2 teaspoons of mustard (0B 0G 0P) and an apple ( 0B 0G) 0P)
D: Kale Butternut Pumpkin Salad with Pears and Almonds (Recipe x 2) (10B 10G 10P) with 2 ounces of multigrain
Baguette (3B 3G 3P)

Total: 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 bun) * (5B 5G 5P) with 2 ounces of sliced ​​deli turkey (0B 1G 0P), 2 slices of tomato, ½ cup of rocket and 2 teaspoons of mustard (0B 0G 0P) and an apple ( 0B 0G) 0P)
D: Cheese Roast Chicken Enchilada Pan (9B 13G 9P)

Total: WW points 18B 23G 18P, calories 1,015 **

WEDNESDAY (1/27)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: High protein bread (oat sandwich bun) * (5B 5G 5P) with 2 ounces of sliced ​​deli turkey (0B 1G 0P), 2 slices of tomato, ½ cup of rocket and 2 teaspoons of mustard (0B 0G 0P) and an apple ( 0B 0G) 0P)
D: Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup of brown rice (5B 5G 0P) and quick cabbage salad (2B 2G 2P)

Total: WW points 21B 25G 16P, calories 1,014 **

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

Total: WW points 26B 29G 17P, calories 1,174 **

FRIDAY (29/01)
B: High protein bread (oat sandwich bun) (5B 5G 5P) with 1 sliced ​​hard boiled egg (0B 2G 0P), 1 ounce avocado
(1B 1G 1P) and 2 slices of tomato (0B 0G 0P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup of 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)
Total: 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!

Total: WW points 11B 15G 6P, calories 724 **

SUNDAY (1/31)
B: Lemon Blueberry Sheet Pan Pancakes # (6B 6G 6P) with 1 tablespoon of maple syrup (3B 3G 3P) and an orange (0B 0G 0P)
L: Spinach tortellini in broth (6B 6G 6P)
D: Simple turkey meatloaf (3B 5G 3P) with loaded cauliflower puree (2B 2G 2P)

Total: WW points 20B 22G 20P, calories 927 **

* Make bread on Sunday evening if desired.
** 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.
# Freeze any leftovers that you / your family will not eat.

* Google Doc

Print shopping list

grocery list

To produce

  • 1 (1 pound) container of fresh strawberries
  • 1 dry pint of fresh blueberries
  • 4 medium oranges
  • 1 medium lemon
  • 4 medium apples (any variety)
  • 2 small pears
  • 2 medium (6 ounce) Hass avocados
  • 2 medium red peppers
  • 2 medium-sized garlic cloves
  • 1 piece of fresh ginger
  • 1 small and 2 medium cucumbers
  • 1 (2 pound) head of cauliflower (or 1 ½ pound pre-cut florets)
  • 2 small jalapenos (optional topping for enchilada skillet and adobo pork)
  • 1 large butternut squash (or cut 20 ounces)
  • 1 small bunch of celery
  • 1 medium carrot
  • ½ small head of purple cabbage
  • ½ small head of kale
  • 3 grapes of Lacinato kale
  • 1 (5 ounce) bag / clamshell baby rocket
  • 1 small bundle of baby spinach
  • 1 medium spring onion
  • 1 small bunch / clamshell of fresh chives
  • 1 small bunch of fresh basil
  • 1 small bunch of fresh Italian parsley
  • 1 small bunch of fresh coriander (optional, for serving with an enchilada pan)
  • 1 dry pint grape or cherry tomato
  • 2 medium-ripe tomatoes
  • 1 small red onion
  • 1 small and 1 large yellow onion

Meat, poultry and fish

  • 6 ounce sliced ​​deli turkey (I like Boar’s Head)
  • 1 (2½ pound) fried chicken
  • 1 (6 ounce) boneless and skinless chicken breast
  • 1 pound of ground chicken
  • 1 1/3 pounds of 99% lean ground turkey
  • 1 ¾ pound of lean pork middle end
  • 1 1/4 pounds of peeled and deveined shrimp
  • 6 ounces sirloin steak
  • 1 packet of bacon in the middle

Grains *

  • 1 packet of oatmeal
  • 1 (8 ounce) multigrain baguette
  • 1 small pack of corn tortillas
  • 1 pack of whole grain couscous
  • 1 medium pack of short grain brown rice (or about 9 cups pre-cooked)
  • 1 small pack of unbleached all-purpose flour
  • 1 small pack of white wholemeal flour
  • 1 small pack of seasoned wholemeal bread crumbs

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)
  • NuNaturals liquid stevia or sweetener of your choice (optional for smoothie)
  • Optional oat roll toppings like Everything Bagel, Sesame, etc.
  • Yellow mustard
  • Dijon mustard
  • balsamic vinegar
  • Apple Cider Vinegar
  • Red wine vinegar
  • Rice vinegar
  • honey
  • cumin
  • cinnamon
  • nutmeg
  • Reduced Sodium Soy Sauce *
  • Bay leaves
  • Smoked peppers
  • Furikake (like Eden Shake)
  • mayonnaise
  • sriracha sauce
  • Cayenne pepper
  • Sesame seeds
  • sesame oil
  • Chile garlic sauce (optional, for serving with frozen food)
  • Vanilla extract
  • Maple syrup
  • Ketchup
  • Worcester sauce
  • marjoram

Dairy & Other Chilled Items

  • 1 dozen large eggs
  • 1 (16 ounce) tub of low-fat cottage cheese (I like good culture)
  • 1 (8 ounce) container of skimmed milk
  • 1 small pack of blue cheese
  • 1 liter of low-fat buttermilk
  • 1 packet of crushed Mexican mix, Monterey Jack or mozzarella
  • 1 pack (8 ounces) low-fat, shredded cheddar cheese (can be about ¼ cup cheese on top in
  • Cauliflower porridge, if desired)
  • 1 box of butter
  • 1 tub of whipped butter (can replace regular butter in cauliflower porridge if desired)
  • 1 small tub of sour cream
  • 1 (32 oz) tub of nonfat yogurt (I like Stonyfield)
  • 1 small wedge-fresh Parmigiano Reggiano (optional for spinach tortellini in broth)
  • 1 packet of Spinach Cheese Tortellini (18 oz)

Potted and shaken

  • 1 (16 oz) glass of enchilada sauce (or ingredients to make your own)
  • 1 (15 ounces) can low sodium black beans
  • 2 (10 ounce) glasses prepared mild harissa sauce (I like Mina)
  • 2 (32 ounce) cartons of chicken broth (or vegetable broth)
  • 1 (15 ounces) can reduce sodium broth (or vegetable broth)

Frozen

  • 2 (10 ounce) packs of rice cauliflower
  • 1 large bag of edamame in the pod (you need 5 cups)

Other dry goods

  • 1 pack of raw sugar
  • 1 pack of granulated sugar
  • 1 small pack of chia seeds (you need 2 teaspoons when buying from the large container)
  • 1 small pack of sliced ​​almonds (if you buy from the large container, you will need ¼ cup)
  • 1 small pack of golden raisins (if you buy from the large container, you need 1 tablespoon)
  • 1 small pack of chopped walnuts or pecans (1/4 cup if you buy from the bulk container)
  • baking powder
  • Baking soda

* You can buy gluten-free if you wish

Print shopping list

Posted January 22, 2021 by Gina

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