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 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
Wish List
Produce
- 7 medium oranges
- 6 medium apples (any range)
- 3 medium lemons
- 1 (6-ounce) container fresh berries (your option)
- 3 medium heads garlic
- 1 medium shallot
- 2 little (5-ounce) Hass avocados
- 1 medium cucumber
- 1 (5-inch) piece fresh ginger
- 1 big Fresno chili
- 1 medium red bell pepper
- 1 little orange bell pepper
- 1 big head broccoli
- 2 lots broccolini
- 1 big (10-ounce) sweet potato
- 1 medium lot carrots
- 1 little lot celery
- 1 (5-ounce) bag/container blended greens
- 2 (5-ounce) bags/containers fresh infant spinach
- 1 big lot Lacinato kale, Swiss chard or your preferred leafy green
- 1 little head Iceberg lettuce
- 1 big lot cilantro
- 1 little bunch/container fresh oregano (can sub 1 additional tablespoon basil in Stuffed Chicken, if wanted)
- 1 little bunch/container fresh basil
- 1 little bunch/container fresh chives (can sub 2 tablespoons scallion greens in Quiche Lorraine, if wanted)
- 1 little lot fresh Italian parsley
- 2 little lots scallions
- 1 dry pint cherry/grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 little red onion
- 3 little yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 1/3 pound 99% lean ground turkey
- 1 pound 93% lean hamburger
- 1 pound flank steak
- 2 ¼ pounds (5) boneless, skinless chicken breasts
- ½ pound chicken or turkey breakfast sausage
- /1 ½ (4) pounds skin-on salmon
- 1 pound peeled and deveined big or jumbo shrimp
Grains*
- 1 loaf sliced entire grain bread
- 1 (8-ounce) multigrain baguette
- 1 bundle entire wheat pita (you require 5)
- 1 little bundle panko breadcrumbs
- 1 bundle fast cooking wild rice (such as Uncle Bens)
Dressings and Spices
- Bonus virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper mill (or fresh peppercorns)
- White pepper (can sub black pepper in Broccoli Beef, if wanted)
- Honey
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Madras curry powder
- Nutmeg
- Light vinaigrette (or make your own with active ingredients in list)
- Light mayo
- Red red wine vinegar
- Sesame oil
- Toasted sesame seeds
- Minimized salt soy sauce*
- Squashed red pepper flakes
- Anchovy paste
Dairy & Misc. Cooled Products
- 1 (18-pack) big eggs
- 2 (6-ounce) containers nonfat plain Greek yogurt
- 1 medium wedge Gruyere cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) container compromise
- 1 little tub sour cream
- 1 little wedge Parmesan cheese
- 1 little bundle feta cheese
- 1 little bundle sliced minimized fat cheddar cheese
- 1 little box saltless butter
- 1 (8-ounce) container 2% milk
- 1 bundle egg roll wrappers
- 1 little container fresh Pico de Gallo or salsa
Canned and Rattled
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can light coconut milk
- 1 (15-ounce) can minimized salt black beans
- 1 (10-ounce) can RoTel diced tomatoes with green chilies
- 2 (4.5-ounce) cans tuna in water
- 1 little container sundried tomatoes in oil
- 1 little container pitted Kalamata olives
- 1 little container clam juice
- 1 little container capers
- 2 (32-ounce) container veggie broth
- 1 (8-ounce) container low salt chicken broth
Misc. Dry Item
- 1 little bundle sliced walnuts
- 1 (1-pound) bundle dry green lentils
- 1 bottle or can light beer
- 1 bottle gewurztraminer
- Cornstarch (optional, for Broccoli Beef)
- 1 little bundle brown sugar
*You can purchase gluten totally free, if wanted
Jobber Wiki author Frank Long contributed to this report.