7 Day Healthy Meal Plan (Jan 11-17)

published January 8, 2021 by Gina

A complimentary 7-day, versatile weight-loss meal strategy consisting of breakfast, lunch and supper and a wish list. All dishes consist of calories and upgraded WW Smart Points.

7 Day Healthy Meal Plan (Jan 11-17)

7-Day Well Balanced Meal Strategy

Why Should Everybody Meal Strategy?

Meal preparation is an excellent method to arrange your meals for the week ahead. You likewise conserve money and time in the grocery store! And obviously, preparing ahead assists you stay with your objectives!

About The Meal Strategy

If you’re brand-new to my meal strategies, I’ve been sharing these totally free, 7-day versatile healthier meal strategies (you can see my previous meal strategies here) that are indicated as a guide, with a lot of wiggle space for you to include more food, coffee, drinks, fruits, treats, dessert, red wine, etc. or swap dishes out for meals you choose, you can look for dishes by course in the index. You need to go for around 1500 calories* each day.

There’s likewise an exact, arranged grocery list that will make grocery shopping a lot simpler and much less difficult. Conserve you cash and time. You’ll eat in restaurants less frequently, waste less food and you’ll have whatever you require on hand to assist keep you on track.

Last But Not Least, if you’re on Facebook join my Skinnytaste Facebook Neighborhood where everybody’s sharing pictures of dishes they are making, you can sign up with here. I’m liking all the concepts everybody’s sharing! If you want to get on the e-mail list, you can subscribe here so you never ever miss out on a meal strategy!

Likewise, if you don’t have the Skinnytaste Meal Organizer, now would be a fun time to get one to get arranged for 2020! There was a print mistake in 2015, however it’s best now! You can buy it here!

THE INFORMATION:

Breakfast and lunch Monday-Friday, are created to serve 1 while suppers and all meals on Saturday and Sunday are created to serve a household of 4. Some dishes make sufficient leftovers for 2 nights or lunch the next day. While we genuinely think there is nobody size fits all meal strategy, we did our finest to come up with something that attract a large range of people. Whatever is Weight Watchers friendly, I consisted of the upgraded WW Blue SP for your benefit, do not hesitate to switch out any dishes you want or simply utilize this for motivation!

The grocery list is extensive and consists of whatever you require to make all meals on the strategy. I’ve even consisted of brand name suggestions of items I like and utilize frequently. Cross examine your cabinets since lots of dressings you’ll see I utilize frequently, so you might currently have a great deal of them.

And last, however definitely not least, this meal strategy is versatile and sensible. There’s plenty of wiggle space for mixed drinks, healthy treats, dessert and supper out. And if essential, you can move some things around to make it work with your schedule. Please let me understand if you’re utilizing these strategies, this will assist me choose if I need to continue sharing them!

MONDAY (1/11)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and an orange (0B 0G 0P)
D: Lebanese Lentil Soup* (2B 6G 1P) with an entire wheat pita (4B 4G 4P)
Overalls: WW Points 20B 27G 19P, Calories 1,014**

TUESDAY (1/12)
B: Avocado toast with 1 piece entire grain bread (3B 3G 3P), 2 ounces avocado (3B 3G 3P), 1 sliced hard-boiled egg
(0B 2G 0P) and an apple (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with an entire wheat pita (4B 4G 4P)
D: Turkey Taco Lettuce Covers (0B 5G 5P) with 2 tablespoons shredded cheddar (2B 2G 2P)
Overalls: WW Points 14B 25G 18P, Calories 1,088**

WEDNESDAY (1/13)
B: Open-Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) and an orange (0B 0G 0P)
L: Meal Preparation Greek Chicken Rice Bowls (½ dish) (10B 13G 4P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup wild rice (5B 5G 0P)

Overalls: WW Points 23B 28G 12P, Calories 1,099**

THURSDAY (1/14)
B: Avocado toast with 1 piece entire grain bread (3B 3G 3P), 2 ounces avocado (3B 3G 3P), 1 sliced hard-boiled egg
(0B 2G 0P) and an apple (0B 0G 0P)
L: Meal Preparation Greek Chicken Rice Bowls (10B 13G 4P)
D: Drunken Shrimp (2B 4G 2P) with 2 ounces multigrain baguette (3B 3G 3P) and Easy Garlic Broccolini (1B 1G 1P)

Overalls: WW Points 22B 29G 16P, Calories 1,132**

FRIDAY (1/15)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: BLT with Avocado (9B 9G 9P) and an orange (0B 0G 0P)
D: Salmon Coconut Curry with Spinach and Chickpeas (4B 12G 4P)

Overalls: WW Points 18B 29G 18P, Calories 1,057**

SATURDAY (1/16)
B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups blended greens and 1 tablespoon light vinaigrette (1B 1G 1P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 tablespoon sour cream (1B
1G 1P)
D: ORDER IN!

Overalls: WW Points 13B 17G 13P, Calories 638**

SUNDAY (1/17)
B: Breakfast Egg Rolls (4B 6G 4P) with an orange (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (dish x 2) (4B 5G 4P) with an apple (0B 0G 0P)
D: Spinach Stuffed Chicken Breasts with Tomato and Feta (6B 8G 6P) with a green salad # (1B 1G 1P)

Overalls: WW Points 15B 20G 15P, Calories 1,091**

*Freeze any remaining soup you/your household won’t consume.
** This is simply a guide, ladies need to go for around 1500 calories each day. Here’s an useful calculator to approximate your calorie requires. I’ve left a lot of wiggle space for you to include more food such as coffee, drinks, fruits, treats, dessert, red wine, etc.

# Green salad consists of 6 cups blended greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots and ¼ cup light vinaigrette.

*Google doc

Jobber Wiki author Frank Long contributed to this report.