7 Day Healthy Meal Plan (Jan 25-31)
published January 22, 2021 by Gina
A complimentary 7-day, versatile weight reduction 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 naturally, 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 implied 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* each day.
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.
Finally, 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 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 adequate 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 typically. Cross inspect your cabinets since numerous dressings you’ll observe 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 reasonable. 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 (1/25)
B: Roasted Strawberry Protein Healthy Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced up deli turkey (0B 1G 0P), 2 pieces tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Kale and Butternut Squash Salad with Pears and Almonds (dish x 2) (10B 10G 10P) with 2 ounces multigrain
baguette (3B 3G 3P)
Overalls: WW Points 22B 23G 22P, Calories 1,076**
TUESDAY (1/26)
B: Roasted Strawberry Protein Healthy Smoothie (4B 4G 4P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced up deli turkey (0B 1G 0P), 2 pieces tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Cheesy Rotisserie Chicken Enchilada Frying Pan (9B 13G 9P)
Overalls: WW Points 18B 23G 18P, Calories 1,015**
WEDNESDAY (1/27)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: High Protein Bread (Oat Sandwich Rolls)* (5B 5G 5P) with 2 ounces sliced up deli turkey (0B 1G 0P), 2 pieces tomato, ½ cup arugula and 2 teaspoons mustard (0B 0G 0P) and an apple (0B 0G 0P)
D: Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup wild rice (5B 5G 0P) and Quick Cabbage Slaw (2B 2G 2P)
Overalls: WW Points 21B 25G 16P, Calories 1,014**
THURSDAY (1/28)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup wild rice (5B 5G 0P) and ½ a (sliced) red pepper (0B 0G 0P)
D: Harissa Chicken Meatballs (8B 8G 8P) with ¾ cup entire wheat couscous (4B 4G 0P) and 8 pieces cucumber (0B 0G 0P)
Overalls: WW Points 26B 29G 17P, Calories 1,174**
FRIDAY (1/29)
B: High Protein Bread (Oat Sandwich Rolls) (5B 5G 5P) with 1 sliced hard-boiled egg (0B 2G 0P), 1 ounce avocado
(1B 1G 1P) and 2 pieces tomato (0B 0G 0P)
L: LEFTOVER Slow Cooker Filipino Adobo Pulled Pork (3B 3G 3P) with ¾ cup wild rice (5B 5G 0P) and ½ a (sliced) red pepper (0B 0G 0P)
D: Spicy California Shrimp Stack (5B 5G 3P) with Spicy Garlic Edamame (3B 6G 3P)
Overalls: WW Points 22B 27G 15P, Calories 1,063**
SATURDAY (1/30)
B: Breakfast BLT Salad (dish x 2) (4B 6G 4P)
L: Home Unique Fried Rice (7B 9G 2P)
D: ORDER IN!
Overalls: WW Points 11B 15G 6P, Calories 724**
SUNDAY (1/31)
B: Lemon Blueberry Sheet Pan Pancakes # (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P) and an orange (0B 0G 0P)
L: Spinach Tortellini in Brodo (6B 6G 6P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Packed Mashed Cauliflower (2B 2G 2P)
Overalls: WW Points 20B 22G 20P, Calories 927**
*Make bread Sunday night, if wanted.
**This is simply a guide, females need to go for around 1500 calories each day. Here’s a handy 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.
# Freeze any remaining you/your household won’t consume.
*Google doc
Wish List
Produce
- 1 (1-pound) container fresh strawberries
- 1 dry pint fresh blueberries
- 4 medium oranges
- 1 medium lemon
- 4 medium apples (any range)
- 2 little pears
- 2 medium (6-ounce) Hass avocado
- 2 medium red bell peppers
- 2 medium heads garlic
- 1 (3-inch) piece fresh ginger
- 1 little and 2 medium cucumbers
- 1 (2-pound) head cauliflower (or 1 ½ pounds pre-cut florets)
- 2 little jalapenos (optional topping for Enchilada Frying pan and Adobo Pork)
- 1 big butternut squash (or 20 ounces pre-cut)
- 1 little lot celery
- 1 medium carrot
- ½ little head purple cabbage
- ½ little head green cabbage
- 3 lots Lacinato kale
- 1 (5-ounce) bag/clamshell child arugula
- 1 little lot child spinach
- 1 medium lot scallions
- 1 little bunch/clamshell fresh chives
- 1 little bunch/clamshell fresh basil
- 1 little lot fresh Italian parsley
- 1 little lot fresh cilantro (optional, for serving with Enchilada Frying Pan)
- 1 dry pint grape or cherry tomatoes
- 2 medium vine-ripened tomatoes
- 1 little red onion
- 1 little and 1 big yellow onion
Meat, Poultry and Fish
- 6 ounces sliced up deli turkey (I like Boar’s Head)
- 1 (2½-pound) rotisserie chicken
- 1 (6-ounce) boneless, skinless chicken breast
- 1 pound ground chicken
- 1 1/3 pounds 99% lean ground turkey
- 1 ¾ pound lean pork center loin
- 1 1/4 pounds peeled and deveined shrimp
- 6 ounces sirloin steak
- 1 bundle center-cut bacon
Grains*
- 1 little bundle oat flour
- 1 (8-ounce) multigrain baguette
- 1 little bundle corn tortillas
- 1 bundle entire wheat couscous
- 1 medium bundle brief grain wild rice (or about 9 cups pre-cooked)
- 1 little bundle all-purpose, natural flour
- 1 little bundle white entire wheat flour
- 1 little bundle experienced entire wheat breadcrumbs
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)
- NuNaturals liquid stevia or sweetener of your option (optional, for Shake)
- Optional Oat Roll garnishes such as Whatever Bagel, sesame seeds, etc.
- Yellow mustard
- Dijon mustard
- Balsamic vinegar
- Apple cider vinegar
- Red red wine vinegar
- Rice vinegar
- Honey
- Cumin
- Cinnamon
- Nutmeg
- Decreased salt soy sauce*
- Bay leaves
- Smoked paprika
- Furikake (such as Eden Shake)
- Mayo
- Sriracha sauce
- Cayenne pepper
- Sesame seeds
- Sesame oil
- Chile garlic sauce (optional, for serving with TK)
- Vanilla extract
- Maple syrup
- Catsup
- Worcestershire sauce
- Marjoram
Dairy & Misc. Cooled Products
- 1 lots big eggs
- 1 (16-ounce) tub decreased fat home cheese (I like Excellent Culture)
- 1 (8-ounce) container skim milk
- 1 little bundle bleu cheese
- 1 quart low fat buttermilk
- 1 (8-ounce) bundle shredded Mexican mix, Monterey Jack or mozzarella cheese
- 1 (8-ounce) bundle decreased fat shredded cheddar cheese (can sub ¼ cup cheese above in
- Cauliflower Mash, if wanted)
- 1 box butter
- 1 tub whipped butter (can sub routine butter in Cauliflower Mash, if wanted)
- 1 little tub sour cream
- 1 (32-ounce) tub fat complimentary plain yogurt (I like Stonyfield)
- 1 little wedge fresh Parmigiano Reggiano (optional, for Spinach Tortellini in Brodo)
- 1 (18-ounce) bundle spinach cheese tortellini
Canned and Rattled
- 1 (16-ounce) container enchilada sauce (or active ingredients to make your own)
- 1 (15-ounce) can low salt black beans
- 2 (10-ounce) containers ready moderate harissa sauce (I like Mina)
- 2 (32-ounce) containers chicken (or veggie) broth
- 1 (15-ounce) can decreased salt chicken (or veggie) broth
Frozen
- 2 (10-ounce) plans riced cauliflower
- 1 big bag edamame in pod (you require 5 cups)
Misc. Dry Product
- 1 bundle raw sugar
- 1 bundle granulated sugar
- 1 little bundle chia seeds (if purchasing from bulk bin, you require 2 teaspoons)
- 1 little bundle sliced almonds (if purchasing from bulk bin, you require ¼ cup)
- 1 little bundle golden raisins (if purchasing from bulk bin, you require 1 tablespoon)
- 1 little bundle sliced walnuts or pecans (if purchasing from bulk bin, you require ¼ cup)
- Baking powder
- Sodium bicarbonate
*You can purchase gluten complimentary, if wanted
Jobber Wiki author Frank Long contributed to this report.