7 Day Wholesome Meal Plan (Jan 11-17)

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Posted January 8, 2021 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

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<h2 style=7 day healthy meal plan

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant as a guide and leave plenty of wiggle room for you to add more foods, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, clear grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need to know to keep on hand.

If you're on Facebook join my Skinnytaste Facebook community, where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone shares! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!

(embed) https://www.youtube.com/watch?v=X6RZHTD9AM4 (/ embed)

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The shopping list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There is a lot of Room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide whether to keep sharing them.

MONDAY (1/11)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: BLT with avocado (9B 9G 9P) and an orange (0B 0G 0P)
D: Lebanese lentil soup * (2B 6G 1P) with wholemeal pita (4B 4G 4P)
Total: WW points 20B 27G 19P, calories 1,014 **

TUESDAY (1/12)
B: Avocado toast with 1 slice of whole grain bread (3B 3G 3P), 2 ounces of avocado (3B 3G 3P), 1 sliced ​​hard-boiled egg
(0B 2G 0P) and an apple (0B 0G 0P)
L: LEFTOVER Lebanese lentil soup (2B 6G 1P) with wholemeal pita (4B 4G 4P)
D: Turkey taco salad wraps (0B 5G 5P) with 2 tablespoons of grated cheddar cheese (2B 2G 2P)
Total: WW points 14B 25G 18P, calories 1,088 **

WEDNESDAY (1/13)
B: Open omelette with avocado and pico de gallo (1B 3G 1P) and an orange (0B 0G 0P)
L: Greek Chicken Rice Bowls (½ Recipe) (10B 13G 4P)
D: Broccoli beef (7B 7G 7P) with ¾ cup of brown rice (5B 5G 0P)

Total: WW points 23B 28G 12P, calories 1,099 **

THURSDAY (1/14)
B: Avocado toast with 1 slice of whole grain bread (3B 3G 3P), 2 ounces of avocado (3B 3G 3P), 1 sliced ​​hard-boiled egg
(0B 2G 0P) and an apple (0B 0G 0P)
L: Prepare Meal Greek Chicken Rice Bowls (10B 13G 4P)
D: Drunken Prawns (2B 4G 2P) with 2oz Multigrain Baguette (3B 3G 3P) and Easy Garlic Broccolini (1B 1G 1P)

Total: WW points 22B 29G 16P, calories 1,132 **

FRIDAY (1/15)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: BLT with avocado (9B 9G 9P) and an orange (0B 0G 0P)
D: Salmon and coconut curry with spinach and chickpeas (4B 12G 4P)

Total: WW points 18B 29G 18P, calories 1,057 **

SATURDAY (1/16)
B: Crustless Quiche Lorraine (5B 7G 5P) with 1½ cups of mixed greens and 1 tablespoon of light vinaigrette (1B 1G 1P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons of grated cheddar (2B 2G 2P) and 1 tablespoon of sour cream (1B)
1G 1P)
D: ORDER!

Total: WW points 13B 17G 13P, calories 638 **

SUNDAY (1/17)
B: Breakfast egg roll (4B 6G 4P) with an orange (0B 0G 0P)
L: Open-faced tuna melt sandwich (recipe x 2) (4B 5G 4P) with an apple (0B 0G 0P)
D: Chicken breast stuffed with spinach with tomatoes and feta (6B 8G 6P) with a green salad # (1B 1G 1P)

Total: WW points 15B 20G 15P, calories 1,091 **

* Freeze any leftover soup that you / your family will not eat.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots and ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

grocery list

To produce

  • 7 medium oranges
  • 6 medium apples (any variety)
  • 3 medium lemons
  • 1 (6 oz) container of fresh berries (your choice)
  • 3 medium-sized garlic cloves
  • 1 medium shallot
  • 2 small (5 ounce) Hass avocados
  • 1 medium cucumber
  • 1 (5 inch) piece of fresh ginger
  • 1 large Fresno chili
  • 1 medium red pepper
  • 1 small orange pepper
  • 1 large head of broccoli
  • 2 grapes broccolini
  • 1 large (10 ounce) sweet potato
  • 1 medium-sized carrot
  • 1 small bunch of celery
  • 1 (5 oz) bag / container of mixed green
  • 2 (5 oz) bags / containers of fresh baby spinach
  • 1 large bundle of Lacinato kale, Swiss chard or your favorite leafy greens
  • 1 small head of iceberg lettuce
  • 1 large bunch of coriander
  • 1 small bunch / container of fresh oregano (can add 1 additional tablespoon of basil to Stuffed Chicken if desired)
  • 1 small bundle / container of fresh basil
  • 1 small bunch / container of fresh chives (can accommodate 2 tablespoons of spring onions in Quiche Lorraine if desired)
  • 1 small bunch of fresh Italian parsley
  • 2 small bunches of spring onions
  • 1 dry pint of cherry / grape tomatoes
  • 2 medium-ripe tomatoes
  • 1 small red onion
  • 3 small yellow onions

Meat, poultry and fish

  • 1 packet of bacon in the middle
  • 1 1/3 pounds of 99% lean ground turkey
  • 1 pound 93% lean ground beef
  • 1 pound flank steak
  • 2 ¼ pounds (5) boneless and skinless chicken breasts
  • ½ pound of chicken or turkey breakfast sausage
  • / 1½ (4) pounds of skin salmon
  • 1 pound peeled and deveined large or giant shrimp

Grains *

  • 1 loaf of sliced ​​wholemeal bread
  • 1 (8 ounce) multigrain baguette
  • 1 pack of whole grain pita (you need 5)
  • 1 packet of breadcrumbs
  • 1 packet of quick-boiling brown rice (like Uncle Bens)

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • White pepper (can be added to broccoli beef with black pepper if desired)
  • honey
  • Garlic powder
  • cumin
  • Chili powder
  • paprika
  • oregano
  • Madras curry powder
  • nutmeg
  • Light vinaigrette (or make your own using ingredients in the list)
  • Light mayonnaise
  • Red wine vinegar
  • sesame oil
  • Toasted sesame seeds
  • Reduced Sodium Soy Sauce *
  • Crushed red pepper flakes
  • Anchovy paste

Dairy & Other Chilled Items

  • 1 (pack of 18) large eggs
  • 2 (6 ounce) containers of nonfat Greek yogurt
  • 1 medium-fast Gruyere cheese
  • 1 sachet (8 ounces) of grated cheddar cheese
  • 1 (8 ounce) container half and half
  • 1 small tub of sour cream
  • 1 small parmesan cheese
  • 1 small pack of feta cheese
  • 1 small pack of sliced ​​low-fat cheddar cheese
  • 1 small box of unsalted butter
  • 1 (8 ounce) container of 2% milk
  • 1 pack of egg roll packaging
  • 1 small container of fresh pico de gallo or salsa

Potted and shaken

  • 1 (8 oz) can of tomato sauce
  • 1 (15 ounce) can chickpeas
  • 1 (14 ounces) can light coconut milk
  • 1 (15 ounces) can reduce sodium black beans
  • 1 (10 oz) can of RoTel Diced Tomato with Green Chilies
  • 2 (4.5 oz) cans of tuna in water
  • 1 small jar of sun-dried tomatoes in oil
  • Pitted 1 small glass of Kalamata olives
  • 1 small glass of mussel juice
  • 1 small glass cap
  • 2 (32 oz) carton of vegetable broth
  • 1 (8 ounce) carton of low sodium chicken stock

Other dry goods

  • 1 small pack of chopped walnuts
  • 1 (1 pound) pack of dry green lentils
  • Light 1 bottle or can of beer
  • 1 bottle of white wine
  • Corn starch (optional for broccoli beef)
  • 1 small pack of brown sugar

* You can buy gluten-free if you wish

Print shopping list

Posted January 8, 2021 by Gina

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