Skinnytaste > Recipes > 7 Day Healthy Meal Plan (Jan 9-15)

7 Day Healthy Meal Plan (Jan 9-15)

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

7 Day Healthy Meal Plan

I had a great vacation over the holidays with my family and I hope all of you were able to spend time with those you love! Being on vacation doesn’t usually equal staying on track, but sometimes that’s OK!! Everything in moderation, and trying new things and new foods are so much fun. Now that I am back home I am hitting the gym, getting out and walking and trying to get 1 cup of veggies with every meal. Meal prepping helps me stay on track for busy days with recipes like Meal Prep Breakfast Taco Scramble, Greek Chickpea Salad and Food Cart-Style Chicken Salad With Sauce.

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

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:

I am in the process of updating all the recipes to reflect the new WW program, points will display under the recipe title. I will keep the  orange button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Meal Plan:

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 (1/9)
B: Goat Cheese Herb Omelet with Nova Lox
L: Buffalo Chicken Rice Bowls
D: 2 cups Broccoli Cheese Soup with Potato

Total Calories: 1,083*

TUESDAY (1/10)
B: Goat Cheese Herb Omelet with Nova Lox
L: Buffalo Chicken Rice Bowls
D: Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo (recipe x 2)

Total Calories: 1,134*

B: Avocado Toast with Egg and ½ cup cottage cheese
L: Buffalo Chicken Rice Bowls
D: LEFTOVER Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo

Total Calories: 1,204*

B: Cinnamon Apple Yogurt Bowls
L: Buffalo Chicken Rice Bowls
D: Creamy Sausage and Potato Soup

Total Calories: 1,170*

FRIDAY (1/13)
B: Cinnamon Apple Yogurt Bowls
L: Turkey Club with 8 carrot sticks
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,160*

B: Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Spicy Hearts of Palm Noodle Stir Fry with Ground Chicken (recipe x 2)

Total Calories: 551*

SUNDAY (1/15)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Air Fryer Fish Taco Bowls
D: Turkey Meatloaf with Zucchini, Skinny Buttermilk Mashed Potatoes with Chives and Easy Garlic Broccolini

Total Calories: 1,008*

*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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9 comments on “7 Day Healthy Meal Plan (Jan 9-15)”

  1. Avatar photo
    Andrea Hellgren

    Will you be updating again to match the simplified ww plan?
    You are amazing to do this all for us! I have all your cookbooks and love everyone of them.

  2. Avatar photo
    Ashaley Rohme

    Okay 1st time doing this I just finished grocery shopping and I have a few questions so I see each meal for the day. Do I need to click on the meal each time to get the recipe and then also do I need to meal prep all the meat on one day or do I need to thaw out the meat each day.  

  3. Avatar photo
    Nancy Elkthunder

    Thank you so much for posting this on Friday. It gives me time to make my list, shop on Saturday, and meal prep on Sunday. WE LOVE YOUR RECIPES! BTW, my husband literally licks the teriyaki saucepan from the Hawaiian Teriyaki Burgers! When I say we’re having pork chops, he always asks if it’s Skinnytaste Air Fryer Pork Chops? We aren’t even on diets. <3

  4. I can’t get the shopping list to print for this week. It’s just a blank page, no matter which of the “print shopping list” links I try.