7 Day Healthy Meal Plan (Jan 18-24)

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 (Jan 18-24)

7-Day Healthy Meal Plan

Since we can’t go on vacation and travel the world travel (and I LOVE to travel!), then next best thing is cooking dishes from places we would love to travel to when all this is behind us. Some of these dishes from around the world are a good start Colombian Steak with Onions and Tomatoes , Asian Salmon Bowls, and Shrimp Pho with Vegetables. Tell me some of your favorites places to visit and a memorable meal you had there!

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 (1/18)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with a pear (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (5B 9G 5P)
D: Spaghetti with Butternut Leek Parmesan Sauce (10B 10G 8P) and a green salad** (1B 1G 1P)

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

TUESDAY (1/19)
B: Loaded Baked Omelet Muffins* (2B 4G 2P) with 1 cup grapes (0B 0G 0P)
L: Cobb Salad in a Jar with Buttermilk Ranch (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)

Totals: WW Points 15B 23G 16P, Calories 1,048 #

WEDNESDAY (1/20)
B:  Loaded Baked Omelet 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 slices cucumber (0B 0G 0P)
D: Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P) and 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 20B 22G 21P, Calories 1,068 #

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

Totals: WW Points 26B 26G 26P, Calories 1,049 #

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

Totals: WW Points 25B 28G 22P, Calories 1,014 #

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

Totals: WW Points 12B 13G 12P, Calories 522 #

SUNDAY (1/24)
B: Omelet Tortilla Breakfast Wraps (recipe x 4) (4B 8G 4P)
L: Turkey Club (recipe x 4) (7B 8G 7P) with 1 cup grapes (0B 0G 0P)
D: Kalyn’s Stuffed Cabbage Casserole* (5B 5G 3P)

Totals: WW Points 16B 21G 14P, Calories 1,018 #

* Freeze any leftover you/your family won’t eat.
** Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: grape tomatoes, cucumber, carrots, 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.

*Google doc

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23 comments

  1. Can you tell me what the B and G stand for? I have been counting macros for close to 10 years and I always write P for protein, C for carb and F for fat, so I am a little confused with the measurements and the abbreviations.

  2. Love the meal plans!  Keep them coming.

  3. I love these meal plans! Thank you so much, I’ve been following them for weeks now and they have made my life so much easier.

  4. Thank you so much for these! My husband and I need help to eat a healthier diet while also feeding four kids. We’ve been using your plans and it is WORKING! I also love that the plans are flexible enough for me to have my milky coffeein the morning, guilt-free 🙂
    You are changing lives!

  5. Thank you for your weekly meal plans! I started using them this year. They have helped me eat in a calorie deficient without feeling hungry and without cravings. I like to follow them but do change a few things based on my food allergies (peanut and tree nuts) and dietary preferences (I don’t eat beef).

  6. I am so excited to try these meal plans, 🙂

  7. cant wait to try this

  8. I don’t use them, but I find ideas for meals so I don’t get stuck in a rut and dread cooking.

  9. These are really helpful plans. It is nice to have some of the planning taken off my plate. Especially now while I have two adults working at home with distance learning.

  10. Love these plans! 🙂 Very flexible and versatile!

  11. These meal plans are amazing and very helpful! Please continue to share them!

    • *first time trying a weekly plan. I am already excited that I dont have to worry about what I am making every night for dinner, and the shopping is done (thank you online curbside!). Im sure we save money since we won’t be going to the store several times a week

  12. Hello! 
    Thank you for sending your meal plans weekly. As I’m just starting out, I find them extremely helpful and your recipes are delicious. 
    Quick question, I need to serve 2 for all of the weekly meals I make. Is there an easy way to approach the shopping list to ensure I have enough to double the recipes? I look forward to your insight. 

    Thank you!
    Andrea

  13. Hi Gina,
    Long time user, first time …responder? I just wanted to thank you for sharing your recipes. Our family was in such a rut with food and we ended up going out many times during the week. I tell many of my friends about your blog and how the recipes are easy and delicious. Sometimes I laugh at out loud at just how good the food is and that I made it myself. I’m looking forward the Shrimp Pho. We live in a small town very far from any Vietnamese restaurant. Cheers!

  14. Thank you for your weekly meal plan! This is a tremendous help to me every week.

  15. bless you for having to update WW points everytime they come out with a new plan. I’ve been following your site for years and year and you really are an MVP

  16. Thank you so much for doing this every week. We really love your winter meal plans. Thank you for keeping us healthy and happy.