Home Healthy recipes 7 Day Healthy Meal Plan (Jan 2-8)

7 Day Healthy Meal Plan (Jan 2-8)

by Contributing Author

Posted December 30, 2022 Along 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

2023 is here!! We hope you’ll check out Skinnytaste’s top 25 most popular healthy recipes of 2022. You can see many of those recipes in this week’s meal plan! Any favorites? If not, let us know which recipe is your favorite!!

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!)

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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:

We no longer offer points as the points are different for the new Weight Watchers plans, but we do provide a link. WWIndividual Points Recipe builder for all your recipes.look for orange button WW’s personal points are written on the recipe card. Clicking on it will take you to the Weight Watchers website where you can see your WW points and add them to his 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 do it subscribe here Never miss a meal plan.

Meal plan:

Monday-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 (1/2)
B: Avocado toast and eggs
L: Buffalo chicken salad
D: Baked sweet potato black soybean bowl

Total Calories: 1,173*

Tuesday (1/3)
B: Peanut butter breakfast oatmeal bowl
L: Buffalo chicken salad
D: Enchilada Turkey Meatloaf and Latin Yellow Rice

Total Calories: 1,209*

Wednesday (1/4)
B: High-protein scrambled eggs (1/2 recipe), 1 slice of whole grain bread and 1/2 grapefruit
L: Leftover enchiladas turkey meatloaf and chickpea salad, cucumber and tomato salad (½ recipe)
D: Air Fryer Chicken Thigh Leftover Latin Yellow Rice and Quick Cabbage Coleslaw

Total Calories: 1,228*

Thursday (1/5)
B: High-protein scrambled eggs (1/2 recipe), 1 slice of whole grain bread and 1/2 grapefruit
L: Leftover enchiladas turkey meatloaf and chickpea salad, cucumber and tomato salad (½ recipe)
D: Air fryer steak with onions, bacon and parmesan roasted butternut squash

Total Calories: 1,113*

Friday (1/6)
B: Peanut butter breakfast oatmeal bowl
L: Tuna egg salad 2 cups of mixed greens
D: Blackened shrimp and grits wilted spinach with garlic
Total Calories: 1,149*

Saturday (1/7)
B: Easy bagel recipe** 2 tablespoons whipped cream cheese, 8 thinly sliced ​​cucumbers, 1 sliced ​​red onion
L: Avocado Quinoa Salad (recipe x 2)
D: Eating out

Total Calories: 667*

Sunday (1/8)
B: Peanut Butter Protein Oatmeal Cookie
L: Pepperoni Pizza Bites and 8 Baby Carrots
D: slow cooker beef ragu, 1 cup whole grain spaghetti, green salad #
Total Calories: 1,077*

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

#Green Salad contains 12 cups mixed greens, 4 spring onions, 1 cup each of tomatoes, cucumbers, carrots and chickpeas with 1/2 cup light vinaigrette. Set aside half of the salad, with dressing, for Tuesday’s dinner.

*Google Docs

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