7 Day Healthy Meal Plan (Jan 2-8)

posted December 30, 2022 by Gina

A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner ideas and a buying record. All recipes embody macros and hyperlinks to WW recipe builder to get your private factors.

7 Day Wholesome Meal Plan

2023 is right here!! I hope you’ve checked out Skinnytaste’s Top 25 Most Popular Healthy Recipes of 2022! You will notice a number of these recipes on this week’s meal plan! Did you favourite make it? If it didn’t, inform me which recipe is your favourite!! As soon as once more, thanks all for all of your love and help all year long!

With grocery costs hovering, many people are having to regulate, cut back and/or get extra inventive with our meals. One of many absolute BEST methods to remain inside a price range and preserve wholesome consuming habits is to MEAL PLAN. You may get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Final Skinnytaste Meal Planner

I’m additionally excited to share the Skinnytaste Final Meal Planner is now accessible! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I like beginning my week with gratitude, affirmations and intentions, so I included an area for that as effectively. I hope you’ll love this as a lot as I do!

Purchase the meal planner right here:

A observe about WW Private Factors:

I now not present factors since they fluctuate on the brand new Weight Watchers plans however I do present hyperlinks to WW Private factors recipe builder for all recipes. Search for the orange button within the recipe card says my WW private factors. Click on on that and it takes you to the Weight Watchers web site the place you possibly can see the WW factors and add it to your day (US solely, you have to be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!

About The Meal Plan

For those who’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, you must intention for no less than 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and many others.

There’s additionally a exact, organized grocery record that may make grocery buying a lot simpler and far much less disturbing. Save you time and cash. You’ll dine out much less typically, waste much less meals and also you’ll have every little thing you want readily available to assist preserve you on monitor.

Lastly, in the event you’re on Fb be part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you possibly can be part of here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the email list, you possibly can subscribe here so that you by no means miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the subsequent day. The grocery record is complete and contains every little thing you want to make all meals on the plan.

MONDAY (1/2)
B: Avocado Toast with Egg
L: Buffalo Chicken Salad
D: Roasted Sweet Potato Black Bean Bowls

Whole Energy: 1,173*

TUESDAY (1/3)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Buffalo Chicken Salad
D: Enchilada Turkey Meatloaf with Latin Yellow Rice

Whole Energy: 1,209*

WEDNESDAY (1/4)
B: High-Protein Scrambled Eggs (½ recipe) with 1 skinny slice entire grain bread and ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Chickpea Salad with Cucumbers and Tomatoes (½ recipe)
D: Air Fryer Chicken Thighs with LEFTOVER Latin Yellow Rice and Quick Cabbage Slaw

Whole Energy: 1,228*

THURSDAY (1/5)
B: High-Protein Scrambled Eggs (½ recipe) with 1 skinny slice entire grain bread and ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Chickpea Salad with Cucumbers and Tomatoes (½ recipe)
D: Air Fryer Steak with Roasted Butternut Squash with Onions, Bacon and Parmesan

Whole Energy: 1,113*

FRIDAY (1/6)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad over 2 cups combined greens
D: Blackened Shrimp and Grits with Wilted Spinach with Garlic
Whole Energy: 1,149*

SATURDAY (1/7)
B: Easy Bagel Recipe** with 2 tablespoons whipped cream cheese, 8 skinny slices cucumber and 1 slice purple onion
rings
L: Avocado Quinoa Salad (recipe x 2)
D: DINNER OUT

Whole Energy: 667*

SUNDAY (1/8)
B: Peanut Butter Protein Oatmeal Cookies
L: Pepperoni Pizza Bites with 8 child carrots
D: Slow Cooker Beef Ragu with 1 cup entire wheat spaghetti and a inexperienced salad #
Whole Energy: 1,077*

*That is only a information, ladies ought to intention for round 1500 energy per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Double dough for lunch on Sunday

# Inexperienced salad contains 12 cups combined greens, 4 scallions and 1 cup every: tomatoes, cucumbers, carrots and chickpeas with ½ cup gentle French dressing.  Put aside ½ the salad, with dressing on the facet, for dinner Tuesday.

*Google doc