7 Day Healthy Meal Plan (Jan 4-10)

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.

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

Happy New Year! I am looking forward to helping you get back on track with your health journey. Don’t miss the Top 25 Most Popular Skinnytaste Recipes of 2020, I will have it posted soon! Also let me know what types of recipes you would most like to see in 2021.

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 (1/4)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Turkey Club (7B 8G 7P) with an apple (0B 0G 0P)
D: Lentil Soup with Butternut and Kale (1B 2G 1P) and a green salad* (1B 1G 1P)
Totals: WW Points 14B 16G 12P, Calories 897**

TUESDAY (1/5)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a green salad (1B 1G 1P)
D: Slow Cooker Santa Fe Chicken (0B 4G 0P) with ¾ cup cooked brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 13B 18G 6P, Calories 844**

WEDNESDAY (1/6)
B:  2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: LEFTOVER Slow Cooker Santa Fe Chicken (0B 4G 0P) with ¾ cup cooked brown rice (5B 5G 0P) and 1 ounce
avocado (1B 1G 1P)

Totals: WW Points 10G 18G 5P, Calories 941**

THURSDAY (1/7)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Mashed Cauliflower (2B 2G 2P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 18B 20G 18P, Calories 1,021**

FRIDAY (1/8)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: Cod Fish Tacos (5B 7G 5P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P)
Totals: WW Points 22B 24G 22P, Calories 1,105**

SATURDAY (1/9)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), sliced cucumbers and tomatoes (0B 0G 0P)
L: Wonton Soup (2B 2G 2P) with Spicy Garlic Edamame (3B 6G 3P)
D: ORDER IN!

Totals: WW Points 11B 15G 11P, Calories 527**

SUNDAY (1/10)
B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with an orange (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Baked Chicken Parmesan (4B 6G 4P) with Easy Garlic Broccolini (1B 1G 1P)
Totals: WW Points 13G 21G 13P, Calories 844**

*Green salad includes 7 ½ cups mixed greens, 3 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and 5 tablespoons light vinaigrette. Set aside one serving of soup and salad for Tuesday lunch.

**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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32 comments

  1. Gina – I’ve tried many of your recipes and have always enjoyed the end result.  I wanted to thank you for all the work you put into pulling so much information together in one place such as the meal plans, shopping list, WW points, etc.  I’m trying (for the 1st time) using one of your weekly meal plans.  It was convenient to be able to print out the shopping list for the meal plan.  I’ve recommended your site more than a couple of times.  My only recommendation would be to include the number of servings in the recipe.  Thank you again!

  2. Thanks so much for sharing. Enjoying this resource!

  3. Thank you Gina for all you do! I love the meal plan and all your recipies. Easy to follow, normal ingredients, jot time consuming. It took a year to lose 5 pounds on Weight Watchers. I lost 5.3 pounds the first week of your plan! I hope to stay on your path . Keep up the good work.❤️

  4. I use these weekly!! Thank you so much for creating them!

  5. I love the meal plans. We enjoy all of the recipes SO much. Your food is so flavorful and healthy and I feel so much better. One question…..I love being able to print out the grocery list. Is there a way to indicate the number of servings you want per recipe and have the grocery list reflect that? I spend so much time figuring out which grocery items go with which recipe when I need to adjust the servings. It would be a HUGE help! Thanks.

  6. I just found you! Loving this layout….it just might help me finally be successful! Thank you 🙂

  7. First time using the meal plan and I love it! Love your site and all the recipes. I have not made one bad thing! Thank you for doing this! 😊

  8. Love your meal plans. You do an amazing job. Thank you also for posting the quick brownie mix and black beans. I need a few quick ideas. 

  9. I’m using your meal plan for the first time. Loving it! I’m a long time user of your recipes and always sharing with friends & family. The meal plan is introducing me to foods I would necessarily make. Plus, it’s a nice jump start on portion control and planning ahead to kick off my 2021 clean eating.  Thank you!

  10. Thank you so much for these!! These weekly plans make my meal planning so much easier so I have more time to spend with my family

  11. Love these meal plans! Delicious recipes & easy to follow. Please continue sharing them!

  12. Happy New Year! My family and I love your meal plans. I love that they are easy to follow. Shopping list is already made! Thank you!

  13. I am so excited to start your meal plans! My New Year’s resolution this year is to be more healthy, lose weight and to learn to meal plan-and follow through with the cooking! I have used your blog and cookbooks and love them. I look forward to trying more of your recipes and suggestions!

  14. Dear Gina, thank you for your meal plans and inspiration for a fresh start of a new year! It would be much appreciated to see vegan recipes in the future! Would this be possible? 🙂 Thank you in advance! Judy

  15. Started last week and this has helped me save so much time and the recipes so far have all been amazing! I’m on the green plan and its been hard finding recipes to stay on my points everyday. Excited to start a new week tomorrow!

  16. I’ve been following you for some time now – picking and choosing recipes when they looked really good. This year I’m going to step out of my comfort zone and try the recipes that I would normally skip over – thanks for making them look soo delicious! Hopefully my daughter will like them too!!! (She’s a picky college student lol)

  17. Hi Gina, Love this website, so many things you print are just so yummy. Also love the WW details. This makes it so easy to count where I am at. Started using your recipes May last year and have lost 20 kilos or 48.4 pounds. Was in hospital for Christmas & put on 11 pounds or 5 kilos but every doctor I have seen has commented that it needs to come off fast.
    Happy New Year to you & yours. Please keep web site going..Both hubby & I love it.
    Thanks from Judy in sunny Australa

  18. Thank you for these meal plans!  I have been meal planning for years but only recently found your cookbooks and website and they are both so appreciated and a huge timesaver!  I love that your recipes are easy, full of flavor and healthy!  

  19. Looking forward to spending the next year with your meals!!! 

  20. Please keep sharing meal plans!! They are so wonderful and helpful for me and my family!

  21. Looking forward to making your great recipes.

    • I love the meal plans! I don’t always follow them to the letter, but they are definitely a great starting point for prepping food for the week. I appreciate all of your efforts creating and providing them. I also love the site in general, my go-to for healthy and tasty meals!

  22. Can’t wait to use this tool to eat and plan bettef

  23. Thank you for doing this. Your hard work does not go unnoticed!!!

  24. The meal plans are amazing.  Thank you for all you do 

  25. Thank you for putting this meal plan together and with such attention to details, like the shopping list and different ww pt values!!

  26. Thank you for all the great recipes you share! My family loves skinnytaste dinners!!
    This year I’d love to see more recipes to use the instant pot and air fryer!

  27. Cant wait to start on Monday!

  28. LOVE the Meal Plans! Thank U!