7 Day Healthy Meal Plan (Jan 2-8)


posted December 30, 2022 by Gina

This submit might comprise affiliate hyperlinks. Learn my disclosure coverage.

A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner concepts and a buying checklist. 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 will have checked out Skinnytaste’s High 25 Most In style Wholesome Recipes of 2022! You will note lots 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, reduce and/or get extra inventive with our meals. One of many absolute BEST methods to remain inside a finances and preserve wholesome consuming habits is to MEAL PLAN. You will get extra 5-day Price range Pleasant Meal Plans by signing up for Relish+ (get a 14-day free trial right here!)

Final Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m additionally excited to share the Skinnytaste Final Meal Planner is now obtainable! The 52 week spiral certain 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!

Skinnytaste Ultimate Meal Planner

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 should be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!

About The Meal Plan

In the event you’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 might be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, you must intention for at the very least 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and so forth.

There’s additionally a exact, organized grocery checklist that can make grocery buying a lot simpler and far much less irritating. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have the whole lot you want readily available to assist hold you on monitor.

Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! In the event you want to get on the e-mail checklist, you possibly can subscribe right 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 checklist is complete and consists of the whole lot you have to make all meals on the plan.

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

Whole Energy: 1,173*

B: Peanut Butter Breakfast Oatmeal Bowl
L: Buffalo Rooster Salad
D: Enchilada Turkey Meatloaf with Latin Yellow Rice

Whole Energy: 1,209*

B: Excessive-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 Rooster Thighs with LEFTOVER Latin Yellow Rice and Fast Cabbage Slaw

Whole Energy: 1,228*

B: Excessive-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*

B: Straightforward Bagel Recipe** with 2 tablespoons whipped cream cheese, 8 skinny slices cucumber and 1 slice purple onion
L: Avocado Quinoa Salad (recipe x 2)

Whole Energy: 667*

SUNDAY (1/8)
B: Peanut Butter Protein Oatmeal Cookies
L: Pepperoni Pizza Bites with 8 child carrots
D: Sluggish 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. Right here’s a useful calculator to estimate
your calorie wants. I’ve left loads of wiggle room so that you can add extra meals similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Double dough for lunch on Sunday

# Inexperienced salad consists of 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 aspect, for dinner Tuesday.

*Google doc