Home Healthy food 7 Day Healthy Meal Plan (Jan 16-22)

7 Day Healthy Meal Plan (Jan 16-22)

by Contributing Author

Posted January 13, 2023 To Gina

This post may contain affiliate links. Please read my disclosure policy.

7-day free flexible weight loss meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and links to the WW recipe builder for personal points.

7 days healthy meal plan

I am happy to say that all recipes have been updated to reflect the points of the WW program. The points are displayed in blue below the recipe title. And of course, whether you’re looking for 30 recipes, vegetarian recipes, high-protein, dairy-free, low-carb recipes, or healthy recipes the whole family can enjoy, my recipes are for everyone. Most people know that they are suitable.

With food prices skyrocketing, many of us have to adjust, scale back, and/or get more creative with our diets. One of the best ways is the MEAL PLAN. Get an extra 5 days of budget-friendly meal plans when you sign up for Relish+ (get your 14-day free trial here!)

The ultimate skinny-taste meal planner

Skinnytaste Ultimate Meal Planner

Also, the Skinnytaste Ultimate Meal Planner is now available. The 52-Week Spiral Bound Meal Planner includes a 12-week meal plan, 30 (15 new) recipes, and a detachable grocery list. I like to start the week with gratitude, affirmation, and intention, so I’ve included a space for that too. I hope you like this as much as I do!

Skinnytaste Ultimate Meal Planner

Purchase the meal planner here:

WWIndividual Point Notes:

All recipe points updated with new WW program, Points are displayed below the recipe title.I orange button Clicking it on the recipe card will take you to the Weight Watchers website where you can check your WW points and add them to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated.

About meal plans

If you’re unfamiliar with my meal plan, I’m sharing these free 7-day flexible healthy meal plans (you can see previous meal plans here) intended as a guide. increase. room to spare for you add food, coffee, drinks, fruits, snacks, desserts, wine, etc. You can replace recipes with your favorite dishes, or search for recipes from courses using the index. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all. This depends on your goals, age, weight, etc.

It also has an accurate and organized grocery list that makes grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.

Finally, if you are on Facebook my participation Skinny Taste Facebook Community Join a place where people share pictures of the recipes they’re making hereI love all the ideas you guys share!who want to ride mail listyou can subscribe here Never miss a meal plan.

Meal plan:

Monday to Friday breakfast and lunch for one, Saturday and Sunday dinner and all meals are designed for a family of four. Depending on the recipe, the leftovers he can make enough for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make every meal on your plan.

Monday (1/16)
B: Scrambled eggs with mushrooms and spinach
L: chickpea tuna salad 2 cups baby spinach
D: 2 cups instant pot baked ziti and baby arugula, 2 tablespoons grated parmesan cheese and 2 light teaspoons

Total Calories: 1,086*

Tuesday (1/17)
B: Scrambled eggs with mushrooms and spinach
L: chickpea tuna salad 2 cups baby spinach
D: Bisteces a la Mexicana and 3/4 cup brown rice

Total Calories: 950*

Wednesday (1/18)
B: Savory Cottage Cheese Bowl
L: Stir-fried Soba with Vegetables (Recipe x 2)
D: leftover bisteces a la mexicana and 3/4 cup brown rice
Total Calories: 1,100*

Thursday (1/19)
B: Classic egg salad (1/2 recipe) on thinly sliced ​​whole grain bread and 1 orange
L: Stir-fried soba with vegetables
D: Skillet French Onion Chicken with Mashed Cauliflower
Total Calories: 1,202*

Friday (1/20)
B: Savory Cottage Cheese Bowl
L: Classic egg salad with 1 slice of whole grain bread and 1 orange
D: Simple Garlic Knot Salmon Caesar Salad**

Total Calories: 989*

Saturday (1/21)
B: Bacon egg and avocado breakfast sandwich
L: Lebanese lentil soup
D: Eating out

Total Calories: 629*

Sunday (1/22)
B: High protein oat waffles served with 1/2 sliced ​​banana and 1 tablespoon (melted) peanut butter
L: LEFTOVER Lebanese lentil soup
D: Perfect Air Fryer Shrimp with Spinach and Butternut Squash Salad and Gorgonzola

Total Calories: 987*

*This is only a guideline, and women should aim for around 1,500 kcal per day. Click here for a calculator to help you estimate your calorie needsWe left plenty of room to add food such as coffee, drinks, fruit, snacks, desserts and wine.
**Saturday breakfast double dough recipe.

*Google Docs

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