Home Healthy recipes 7 Day Healthy Meal Plan (Jan 9-15)

7 Day Healthy Meal Plan (Jan 9-15)

by Contributing Author

Posted January 6, 2023 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

I had a wonderful vacation with my family during my vacation. I hope you all enjoyed spending time with the people you love! I really enjoy trying new foods. Now that I’m home, I’m going to the gym, walking outside, and trying to get a cup of veggies with every meal. Recipes like Food Cart Style Chicken Salad with Sauce help keep busy days on track.

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:

We are in the process of updating all recipes to reflect what’s 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 (1/9)
B: Goat Cheese Herb Omelet with Nova Rocks
L: Buffalo chicken bowl
D: 2 cups cheese soup with broccoli potatoes

Total Calories: 1,083*

Tuesday (1/10)
B: Goat Cheese Herb Omelet with Nova Rocks
L: Buffalo chicken bowl
D: Instant Pot Braised Beef, 2 corn tortillas, ¼ cup shredded lettuce, pico de gallo (2 recipes)

Total Calories: 1,134*

Wednesday (1/11)
B: Avocado toast with egg and ½ cup cottage cheese
L: Buffalo chicken bowl
D: Leftover instant pot stewed beef, 2 corn tortillas, 1/4 cup shredded lettuce, pico de gallo

Total Calories: 1,204*

Thursday (1/12)
B: Cinnamon apple yogurt bowl
L: Buffalo chicken bowl
D: creamy sausage and potato soup

Total Calories: 1,170*

Friday (1/13)
B: Cinnamon apple yogurt bowl
L: Turkey club with 8 carrot sticks
D: Chili Lime Air Fryer Salmon Avocado with Mango Salsa Served with quick delicioso Cuban Black Beans

Total Calories: 1,160*

Saturday (1/14)
B: Bacon spinach breakfast casserole with gruyere cheese
L: Minced Chicken with Spicy Hearts Palm Noodles (Recipe x 2)
D: Eating out

Total Calories: 551*

Sunday (1/15)
B: Leftover bacon spinach breakfast casserole with gruyere cheese
L: Air Fryer Fish Taco Bowl
D: Turkey meatloaf with zucchini, skinny buttermilk mashed potatoes, chives and garlic broccolini

Total Calories: 1,008*

*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.

*Google Docs

Shopping list


  • 12 medium limes
  • 1 small apple
  • 1 medium ripe mango
  • 1 large (7 oz) hass avocado
  • 3 head garlic
  • 1 large shallot
  • 1 piece of ginger (3 inches)
  • 3 medium jalapenos
  • 1 small red bell pepper
  • 1 medium-sized zucchini
  • 1 pound broccoli florets
  • 2 bunches of broccoli
  • 1 bunch celery
  • 2 carrots (medium)
  • 1 ¼ pounds yellow potatoes
  • 2 pounds of Yukon Gold potatoes
  • 2 medium russet potatoes
  • 1 green onion medium bunch
  • 1 bag of medium-sized coleslaw mix (with carrots)
  • 1 small container bunch of fresh chives
  • 1 bunch of fresh coriander
  • 1 bunch fresh Italian parsley (chopped green onions can be added to TK garnish if desired)
  • 1 (10 oz) bag/clamshell baby spinach
  • 1 small iceberg lettuce head
  • 1 medium-sized heirloom tomato
  • 1 medium plum tomato
  • 9 medium ripe tomatoes
  • 1 large red onion
  • 1 white onion
  • 2 small and 1 medium onion

meat, poultry, fish

  • 1 small package Nova Lox
  • 1 1/2 lbs (4) skinned wild salmon fillets
  • 1 ½ lb (4) skinless fillets of fish such as cod, blackfish or mahi-mahi
  • 1 ½ pounds boneless, skinless chicken breast
  • 1 pound of ground chicken
  • 1 lb 93% lean turkey meat
  • 4 mild Italian chicken or turkey sausage links
  • 1 pack of center-cut bacon
  • 3 oz sliced ​​deli turkey (I like Boar’s Head)
  • 1 (3 lb) chuck roast


  • 1 loaf of sliced ​​whole wheat bread (I like Dave’s Killer Bread)
  • 1 sachet of dry brown rice (or 3 cups cooked)
  • 1 small packet of all-purpose or whole wheat flour
  • 1 large package of corn tortillas (you need 16)
  • 1 oat or seasoned bread crumbs (small pack)

condiments and spices

  • extra virgin olive oil
  • canola oil
  • cooking spray
  • olive oil spray (or mist oil mister)
  • kosher salt (I like diamond crystal)
  • pepper grinder (or raw peppercorns)
  • paprika
  • cumin
  • franks red hot sauce
  • oregano
  • bay leaves
  • cinnamon stick
  • ground cinnamon
  • nutmeg
  • Italian seasoning
  • Tagine Classic or Chili Lime Seasoning
  • garlic powder
  • smoked paprika
  • regular or light mayonnaise
  • red wine vinegar
  • cajun seasoning
  • sesame oil
  • Reduced salt soy sauce※
  • Huisin
  • Sambal Oelek (you can subscribe sriracha with Hearts of Palm Stir Fry if you want)
  • Sriracha sauce
  • Gum
  • ketchup
  • Worcestershire sauce
  • dried onion flakes
  • marjoram
  • crushed red pepper flakes (optional, if using broccoli)

Dairy products and other refrigerated products

  • 1 (18 pack) large egg
  • 1 small box regular or light butter
  • 1 serve container of low-fat cottage cheese (I like Good Culture)
  • 1 (16 oz) non-fat plain yogurt (I like Stonyfield)
  • 1 pint non-fat milk
  • 1 pint of low-fat buttermilk
  • 1 block (8 ounces) Gruyère cheese
  • 1 (8 oz.) block of low-fat sharp cheddar cheese
  • 1 small pack of sliced ​​lean cheddar or American cheese
  • 1 goat cheese (small pack)
  • 1 fresh parmesan cheese

canned and bottled

  • 1 (15 oz) cannellini beans
  • 1 (15 oz) black beans
  • 1 low-sodium black soybean (15 oz)
  • 1 (14 oz) can diced tomatoes
  • 1 small chipotle pepper with adobo (can/jar)
  • 1 (32 oz) carton of reduced-salt chicken or vegetable broth
  • 1 (32 oz) carton low sodium chicken or vegetable broth
  • 1 (14 oz) canned beef broth
  • 1 small bottle of capers

Other dry matter

  • 2 (12 oz) Package Parmini (Palm Noodle Heart)
  • 1 small packet of raw sugar
  • 1 small pack of golden raisins (1 tablespoon required if buying from bulk bin)
  • 1 small pack of chopped walnuts or pecans (1/4 cup required if buying from bulk bin)

*Gluten-free available for purchase if desired

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