7 Day Healthy Meal Plan (Jan 18-24)
published January 15, 2021 by Gina
A totally free 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 Healthier 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 adhere to your objectives!
About The Meal Strategy
If you’re brand-new to my meal strategies, I’ve been sharing these complimentary, 7-day versatile healthier meal strategies (you can see my previous meal strategies here) that are suggested as a guide, with lots 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* daily.
There’s likewise an accurate, arranged grocery list that will make grocery shopping a lot simpler and much less demanding. Conserve you cash and time. You’ll eat in restaurants less typically, 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 enjoying 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 Coordinator, now would be a good time to get one to get arranged for 2020! There was a print mistake in 2015, however it’s ideal now! You can purchase 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 really think there is nobody size fits all meal strategy, we did our finest to come up with something that attract a vast array 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 thorough 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 typically. Cross examine your cabinets due to the fact that numerous dressings you’ll see I utilize typically, so you might currently have a great deal of them.
And last, however definitely not least, this meal strategy is versatile and practical. There’s plenty of wiggle space for mixed drinks, healthy treats, dessert and supper out. And if required, 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 (1/18)
B: Packed Baked Omelet Muffins* (2B 4G 2P) with a pear (0B 0G 0P)
L: Cobb Salad in a Container with Buttermilk Cattle Ranch (5B 9G 5P)
D: Spaghetti with Butternut Leek Parmesan Sauce (10B 10G 8P) and a green salad** (1B 1G 1P)
Overalls: WW Points 18B 24G 16P, Calories 989 #
TUESDAY (1/19)
B: Packed Baked Omelet Muffins* (2B 4G 2P) with 1 cup grapes (0B 0G 0P)
L: Cobb Salad in a Container with Buttermilk Cattle Ranch (5B 9G 5P)
D: Colombian Steak with Onions and Tomatoes (4B 4G 5P) with ¾ cup long grain rice (4B 4G 4P) and 1 fried egg
(0B 2G 0P)
Overalls: WW Points 15B 23G 16P, Calories 1,048 #
WEDNESDAY (1/20)
B: Packed Baked Omelet Muffins* (2B 4G 2P) with a pear (0B 0G 0P)
L: LEFTOVER Colombian Steak with Onions and Tomatoes (4B 4G 5P) and ¾ cup long grain rice (4B 4G 4P) with 8 pieces cucumber (0B 0G 0P)
D: Instantaneous Pot Turkey Meatball and Ditalini Soup (7B 7G 7P) and 2 ounces multigrain baguette (3B 3G 3P)
Overalls: WW Points 20B 22G 21P, Calories 1,068 #
THURSDAY (1/21)
B: PB + J Healthy Smoothie (9B 9G 9P) with ½ cup low fat home cheese (2B 2G 2P)
L: LEFTOVER Immediate Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
D: Sheet Pan Italian Chicken and Vegetable Supper (8B 8G 8P)
Overalls: WW Points 26B 26G 26P, Calories 1,049 #
FRIDAY (1/22)
B: PB + J Healthy Smoothie (9B 9G 9P) with ½ cup low fat home cheese (2B 2G 2P)
L: LEFTOVER Immediate Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)
Overalls: WW Points 25B 28G 22P, Calories 1,014 #
SATURDAY (1/23)
B: Yogurt Waffles (4B 4G 4P) with ½ cup fresh blended berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Shrimp Pho with Veggies (5B 6G 5P)
D: ORDER IN!
Overalls: WW Points 12B 13G 12P, Calories 522 #
SUNDAY (1/24)
B: Omelet Tortilla Breakfast Covers (dish x 4) (4B 8G 4P)
L: Turkey Club (dish x 4) (7B 8G 7P) with 1 cup grapes (0B 0G 0P)
D: Kalyn’s Stuffed Cabbage Casserole* (5B 5G 3P)
Overalls: WW Points 16B 21G 14P, Calories 1,018 #
* Freeze any remaining you/your household won’t consume.
** Green salad consists of 6 cups blended greens, 2 scallions, ½ cup each: grape tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
# This is simply a guide, ladies need to go for around 1500 calories daily. Here’s a valuable calculator to approximate
your calorie requires. I’ve left lots of wiggle space for you to include more food such as coffee, drinks, fruits,
treats, dessert, red wine, etc.
*Google doc
Wish List
Produce
- 2 medium pears (any range)
- 2 pounds seedless grapes
- 1 big (7-ounce) Hass avocado
- 2 (6-ounce) containers fresh berries (your option)
- 1 (12-ounce) container fresh strawberries (can sub frozen in PB + J Shake, if wanted)
- 1 medium English cucumber
- 1 little cucumber
- 1 big red bell pepper
- 1 medium yellow bell pepper
- 1 little head broccoli or cauliflower (your option, for Pho)
- 1 pound zucchini
- 1 (1-pound) butternut squash
- 1 pound white mushrooms
- 6 medium carrots
- 1 little lot celery
- 1 (1-inch) piece ginger
- 1 medium head garlic
- 1 little plan sprouts (such as daikon radish)
- 1 big leek
- 2 medium lots scallions
- 1 medium lot fresh cilantro
- 1 little lot fresh Italian parsley
- 1 little bunch/container fresh basil
- 1 little bunch/container fresh sage
- 1 little head Iceberg lettuce (can sub Romaine lettuce in Turkey Club, if wanted)
- 1 little head Romaine lettuce
- 1 (5-ounce) bag/clamshell blended greens
- 1 (5-ounce) bag/clamshell infant spinach
- 2 little heads green cabbage
- 6 medium vine-ripened tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 medium red onion
- 1 little, 1 medium and 1 big yellow onions
- Optional garnishes for Pho: jalapeno, lime, fresh mint, Thai basil
- 1 little container fresh salsa (optional, for Omelet Covers)
Meat, Poultry and Fish
- 2 plans center-cut bacon
- 1 ½ pounds sirloin pointer steak
- 1 pound 95% lean hamburger
- 1 pound 93% lean ground turkey
- 2 pounds boneless, skinless chicken thighs
- 1 pound wild salmon
- 1 pound big shrimp
- 1 (5 ½-ounce) boneless, skinless chicken breast (or 4 ounces pre-cooked)
- ¾ pound sliced up deli turkey (I like Boar’s Head)
Grains*
- 1 plan spaghetti
- 1 plan ditalini pasta
- 1 plan thin rice noodles
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Excellent Seed)
- 1 little plan dry wild rice (or 4 cups pre-cooked)
- 1 little plan dry long grain rice (or 3 cups pre-cooked)
- 1 plan skilled breadcrumbs
- 1 (12-ounce) multigrain baguette
- 1 little plan natural all-purpose flour
- 1 plan entire wheat low carbohydrate tortillas
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)
- Light mayo
- Garlic powder
- Onion powder
- Oregano
- Thyme
- Dried parsley
- Dried basil
- Light vinaigrette dressing (or make your own with components in list)
- Red red wine vinegar
- Cumin
- Sweet Hungarian paprika
- Bay leaves
- NuNaturals Vanilla liquid stevia or sweetener of your option
- Toasted sesame seeds
- Minimized salt soy sauce*
- Mirin
- Rice red wine vinegar
- Fish sauce
- Sesame oil
- Sriracha (optional garnish for Pho)
- Hoisin (optional garnish for Pho)
- Pure maple syrup
- Vanilla extract
- Cinnamon sticks
- Star anise pods (if purchasing from bulk bin, you require 1)
Dairy & Misc. Cooled Products
- 1 lots PLUS 1 (18-pack) big eggs
- 1 pint low fat buttermilk
- 1 little plan light butter
- 1 little wedge fresh Parmesan cheese
- 1 little wedge Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Turkey Meatball Soup, if wanted)
- 1 (8-ounce) plan shredded cheddar cheese
- 1 (8-ounce) plan decreased fat mozzarella cheese (I like Sargento)
- 1 little plan gorgonzola or blue cheese (can sub 1 tablespoon shredded cheddar in Cobb Salad, if wanted)
- 1 (6-ounce) container plain nonfat yogurt
- 1 (16-ounce) tub low fat home cheese (I like Excellent Culture)
- 1 quart unsweetened vanilla (or plain) almond milk
Canned and Rattled
- 1 little container peanut butter
- 2 (32-ounce) containers veggie or chicken broth
- 1 (32-ounce) container decreased salt chicken broth
- 1 (14.5-ounce) can small diced tomatoes
- 1 (15-ounce) can tomato sauce
- 1 (28-ounce) can diced San Marzano tomatoes (I like Tuttorosso)
- 1 (15-ounce) can chickpeas
Frozen
- 1 little plan sliced spinach (can sub fresh spinach in Omelet Muffins, if wanted)
- 1 little plan blueberries
Misc. Dry Product
- 1 little plan granulated sugar
- 1 little plan toasted nori (seaweed)
- 1 tube wasabi paste
- Baking powder
*You can purchase gluten complimentary, if wanted
Jobber Wiki author Frank Long contributed to this report.