7 Day Healthy Meal Plan (Jan 3-9)

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Cheers to 2022! I wish a happy and healthy year to you all! In this weeks meal plan you will notice a few favorites that made the Top 25 Most Popular Skinnytaste Recipes for 2021. Did your favorite make it? If not tell me what yours was! And don’t forget to check out Relish +, where you have the ability to adjust serving sizes for these meal plans for larger or smaller groups.

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account).

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!

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (1/3)
B: Savory Cottage Cheese Bowls
L: Chicken Salad with Lemon and Dill on High Protein Bread* with 1 cup grapes
D: Cheesy Eggplant Gnocchi Caprese

Total Calories: 1,104**

TUESDAY (1/4)
B: Savory Cottage Cheese Bowls
L: Chicken Salad with Lemon and Dill on High Protein Bread with 1 cup grapes
D: Bisteces a la Mexicana with 2 corn tortillas

Total Calories: 1,011**

WEDNESDAY (1/5)
B: Overnight Oats in a Jar
L: Chicken Salad with Lemon and Dill on High Protein Bread with 1 cup grapes
D: LEFTOVER Bisteces a la Mexicana with 2 corn tortillas

Total Calories: 1,026**

THURSDAY (1/6)
B: Avocado Toast Egg-in-a-Hole and an orange
L: Chickpea Egg Salad (½ recipe)
D: Chicken Romano Meatballs with Broccoli and Orzo

Total Calories: 1,120**

FRIDAY (1/7)
B: Avocado Toast Egg-in-a-Hole and an orange
L: LEFTOVER Chickpea Egg Salad
D: Drunken Style Noodles with Shrimp

Total Calories: 1,153**

SATURDAY (1/8)
B: Baked Oatmeal with Blueberries and Bananas
L: Shrimp Dumpling Lettuce Wraps
D: DINNER OUT!

Total Calories: 412**

SUNDAY (1/9)
B: Baked Sweet Potato Egg Cups with 1 ounce avocado, and 1 ½ cups baby spinach with 1 teaspoon light
vinaigrette
L: Turkey Club (recipe x 4) and an apple
D: Spinach Stuffed Chicken Breasts with Tomato and Feta with a green salad #
Total Calories: 1,156**

*Make 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.

# Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, carrots, cucumbers with ¼ cup light vinaigrette dressing

*Google doc

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10 comments

  1. Hi Gina! Long time follower and user of these meal plans (and of course, your excellent cookbooks). I use these meal plans for the dinner portion only and love the shopping list. Is there a way to filter out just dinner ingredients for the shopping list? 

  2. Happy New Year Gina!  Thank you so much for these meal plans.  I’ve been using them for over 2 years. 😉

  3. This is my first time trying to follow an entire week of eating Skinny taste 7 day meal plan. ” L: Chickpea Egg Salad (½ recipe) ” I just want to make sure that I am to eat 2 servings of the Chickpea Egg Salad each time it is on the menu. The recipe makes 4 servings and it says to eat 1/2 of the recipe. Thank you.

    • I’ll would like your weekly diet

    • 1/2 a recipe means to make 1/2 the recipe. So, the Chickpea Egg Salad for example, as is, serves 4. But weekday lunches serve 1 so you only need to make half the salad for the 2 servings on Thurs/Fri. If you are feeding more than 1 person for lunch, feel free to make the whole (4 serving) recipe. Make sense?

  4. Looks fantastic, as usual! The only thing is… the upper left picture of the meal pics (meat on rice) looks uh-mazing, but I cannot find it on the recipe list for this week? Can you please tell me what it is? Thank you!

    • Liz,
      I made the recipe of the top left picture of the shredded beef. I wanted to make it again and could not find it anywhere on this week as well. Finally after searching multiple google searches I found it! It is the Insta Pot Braised Beef.

  5. I just made your Huevos Rancheros this morning. SO good!!!

  6. Happy New Year to you too Gina. Love all your recipes. Is there a way to link the personal points button to the Canadian Weight Watchers site?