7 Day Healthy Meal Plan (Jan 29-Feb 5)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.

7 Day Healthy Meal Plan

I am so happy to see and hear all your positive comments about the new site! Tell me what your favorite new thing about it is! Is is the new recipe index? The Skinnytaste Shop (I’ll be adding more to this weekly)? Or maybe the new “search by diet” option? I love it all!

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

Get the Skinnytaste Ultimate Meal Planner! 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!

Buy the Skinnytaste meal planner here:

• Amazon
• Barnes and Noble
• Indie Bound

A note about WW Points

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the  ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (1/30)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce sliced avocado
L: Turkey Club with 8 baby carrots
D: Pasta Fagioli Soup and 2 cups Romaine lettuce with Greek Yogurt Caesar Salad Dressing and 2 tablespoons whole grain croutons

Total Calories: 1,020*

TUESDAY (1/31)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce sliced avocado
L: LEFTOVER Pasta Fagioli Soup and 2 cups Romaine lettuce with Greek Yogurt Caesar Salad Dressing and 2 tablespoons whole grain croutons
D: Ground Turkey Skillet with Sweet Potatoes and Black Beans
Total Calories: 1,035*

WEDNESDAY (2/1)
B: Savory Steel Cut Oatmeal
L: Turkey Club with 8 baby carrots
D: Air Fryer Chicken Breast with Broccoli Salad

Total Calories: 1,048*

THURSDAY (2/2)
B: 15-Minute Protein Chia Seed Cereal
L: 2 cups LEFTOVER Broccoli Salad
D: Unstuffed Cabbage Bowls**

Total Calories: 998*

FRIDAY (2/3)
B: 15-Minute Protein Chia Seed Cereal
L: 2 cups LEFTOVER Broccoli Salad
D: Garlicky Shrimp Stir-Fry with Shiitakes and Bok Choy with ¾ cup brown rice
Total Calories: 1,108*

SATURDAY (2/4)
B: Slow Cooker Steel Cut Oats
L: Chicken Brown Rice Bowl (recipe x 4)
D: DINNER OUT

Total Calories: 757*

SUNDAY (2/5)
B: Cottage Cheese Egg and Sausage Frittata with 1 ½ cups arugula and 1 teaspoon light vinaigrette
L: Rainbow Quinoa Salad with Lemon Dressing
D: Crock Pot Italian Turkey Meatballs with Baked Spaghetti Squash and Cheese
Total Calories: 1.018*

*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.
**Make 5 cups extra rice for dinner Friday and lunch Saturday, if desired.

*Google doc

Shopping List

Produce

• 4 medium lemons
• 1 medium lime
• 1 medium banana
• 3 (6-ounce) containers fresh berries (your choice)
• 1 small (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 1 large head garlic
• 1 (1-inch) piece fresh ginger
• 1 small jalapeno
• 2 small Persian cucumbers (or 1 small English)
• 1 pound (2 medium) sweet potatoes
• 1 large head broccoli florets
• 1 pound shiitake mushrooms
• 1 small package baby bella (or crimini) mushrooms
• 1 small bunch celery
• 3 medium carrots
• 1 small package baby carrots
• 1 large yellow bell pepper
• 2 small spaghetti squash
• ¼ pound Brussels sprouts
• 4 baby bok choy
• 1 large head green cabbage
• ½ small head red cabbage
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 2 medium heads Romaine lettuce (use 2 leaves for Turkey Club instead of Iceberg)
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small PLUS 1 large vine-ripened tomato
• 1 (1-pound) container cherry or grape tomatoes
• 1 small red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 6 ounces sliced deli turkey breast (I like Boar’s Head)
• 1 small package raw chicken breakfast sausage
• 1 link Italian chicken sausage
• 2 1/3 pounds 93% lean ground turkey
• 2 ¾ pounds boneless, skinless chicken breasts
• 1 pound 93% lean ground beef
• 1 ½ pounds peeled and deveined shrimp

Grains*

1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
1 package Ditalini or other small pasta

• 1 package whole grain croutons
• 1 medium bag dry brown rice (or 6 cups pre-cooked)
• 1 small package all-purpose flour
• 1 package quick cooking steel cuts oats (such as Bob’s Red Mill)
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 package whole wheat seasoned breadcrumbs

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Light mayonnaise
• Dijon mustard
• Bay leaves
• Basil
• Parsley
• Oregano
• Cumin
• Garlic powder
• Onion powder
• Smoked paprika
• Hungarian paprika
• Marjoram
• Cayenne pepper
• Mirin
• Sesame oil
• Sriracha sauce
• Crushed red pepper flakes
• Pure maple syrup
• Cinnamon
• Light vinaigrette dressing

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 small wedge fresh Parmesan cheese
• 1 medium wedge fresh Pecorino Romano cheese
• 1 (16-ounce) tub low fat cottage cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container whole milk plain Greek yogurt
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 small block Gruyere cheese
• 1 small package goat cheese

• 1 small box butter
• 1 pint skim milk
• 1 pint unsweetened almond milk

Canned and Jarred

• 1 small jar salsa
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (8-ounce) PLUS 1 (15-ounce) can tomato sauce
• 1 (4-ounce) can or 1 (4.5-ounce) tube tomato paste
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can black beans
• 1 (48-ounce) carton chicken broth
• 1 (14-ounce) can reduced sodium beef broth
• 1 small can/jar anchovy fillets

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 small package raw shelled sunflower seeds (if buying from bulk bin, you need ½ cup)
• 1 small package dried unsweetened cranberries (if buying from bulk bin, you need ½ cup)
• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package raisins (if buying from bulk bin, you need 2 tablespoons)
• 1 small package chopped pecans or walnuts (if buying from bulk bin, you need ¼ cup)
• 1 small container vanilla protein powder
• Cornstarch

*You can buy gluten free, if desired

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