Free 7 Day Healthy Meal Plan (Jan 15-21)
A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (Jan 15-21)
Cold climate requires heat consolation food! Lasagna Soup, this Lighter Baked Macaroni and Cheese or my favorite- Pollo Guisado are all positive to hit the spot! Want one thing heat and candy? Try my Apple Cobbler or this Mixed Berry Pie will fulfill any candy tooth!
Great information, I shall be doing a mini e-book tour early February in Atlanta, Dallas, Houston, DC and Philly! More to come back quickly!
With grocery costs hovering, many people are having to regulate, reduce and/or get extra artistic with our meals. One of absolutely the BEST methods to remain inside a price range and keep healthy eating habits is to MEAL PLAN. You can get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial right here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you possibly can tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I like beginning my week with gratitude, affirmations and intentions, so I included an area for that as effectively. I hope you’ll love this as a lot as I do!
Buy the Skinnytaste meal planner right here:
A notice about WW Points
If you’re following Weight Watchers, all of the recipes right here have been up to date to mirror the brand new Weight Watchers program, with factors displayed underneath the recipe title. The ww button within the recipe card takes you to the Weight Watchers website the place you possibly can see the recipe builder used to find out these factors and add it to your day (US solely, you have to be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day versatile healthy meal plans (you possibly can see my earlier meal plans right here) which might be meant as a information, with loads of wiggle room so that you can add extra food, espresso, drinks, fruits, snacks, dessert, wine, and so forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Depending in your targets, you must intention for a minimum of 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and so forth.
There’s additionally a exact, organized grocery record that can make grocery buying a lot simpler and far much less annoying. Save you time and money. You’ll dine out much less usually, waste much less food and also you’ll have all the pieces you want readily available to assist hold you on observe.
Lastly, if you happen to’re on Facebook be part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! If you want to get on the e-mail record, you possibly can subscribe right here so that you by no means miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. The grocery record is complete and consists of all the pieces it’s essential make all meals on the plan.
MONDAY (1/15)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Chickpea Tuna Salad over 2 cups baby arugula and ¼ cup uncooked almonds
D: Potato Leek Soup and ½ a grilled cheese*
Total Calories: 1,150**
TUESDAY (1/16)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: Chickpea Tuna Salad over 2 cups baby arugula and ¼ cup uncooked almonds
D: Slow Cooker Chicken Enchiladas with Chipotle’s Cilantro Lime Rice and 1 ounce avocado
Total Calories: 1,343**
WEDNESDAY (1/17)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: The Best Lasagna with a inexperienced salad #
Total Calories: 1,208**
THURSDAY (1/18)
B: Smoked Turkey Sausage Breakfast Skillet and an orange
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado
D: LEFTOVER The Best Lasagna with a inexperienced salad
Total Calories: 1,208**
FRIDAY (1/19)
B: Peanut Butter and Jelly Smoothie with 1 scoop unflavored protein powder
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Honey Sriracha Roasted Salmon Rice Bowls
Total Calories: 1,200**
SATURDAY (1/20)
B: Instant Pot Steel Cut Oats
L: Kenyan Braised Collard Greens and Ground Beef
D: DINNER OUT
Total Calories: 498**
SUNDAY (1/21)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Wild Mushroom and Farro Soup
D: Ropa Vieja with ¾ cup white rice and Quick Cabbage Slaw
Total Calories: 1,158**
*Grilled cheese consists of 1 (1.5-ounce) slice sourdough bread and 1 slice (1 ounce) cheddar cheese
**This is only a information, women ought to intention for round 1500 energy per day. Here’s a helpful calculatorto estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra food similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
#Green salad consists of 12 cups combined greens, 4 scallions, 1 cup every: tomatoes, carrots, cucumbers, chickpeas and 1/2 cup mild French dressing. Set apart hald (with dressing on the aspect) for dinner Thursday.
Shopping record
Produce
- 4 medium oranges (any selection)
- 4 medium bananas
- 1 medium apple (any selection)
- 1 (12-ounce) container strawberries
- 1 medium lime
- 1 small lemon
- 1 small (5-ounce) PLUS 1 giant (7-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece recent ginger
- 2 medium jalapeno peppers
- 1 (4-ounce) package deal white mushrooms
- 1 (1-pound) package deal sliced cremini mushrooms
- 1 medium crimson bell pepper
- 1 medium inexperienced bell pepper
- 2 medium Russet potatoes
- 5 Persian (mini) cucumbers (or can sub 1 giant English, if desired)
- 1 medium bunch carrots
- 1 small bunch celery
- 4 medium leeks
- 1 medium bunch scallions
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag combined greens
- 1 medium bunch collard greens
- 1 small head Iceberg lettuce
- 1 small head cabbage (or 1 bag pre-shredded, you want 5 cups)
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 dry pint grape or cherry tomatoes
- 1 medium vine-ripened tomato
- 1 small crimson onion
- 3 medium yellow onions
- 1 medium PLUS 2 giant white onions
Meat, Poultry and Fish
- 10 ounces smoked turkey sausage (similar to kielbasa)
- 1 (4-ounce) package deal Canadian bacon or pancetta (can sub bacon in Mushroom Soup, if desired)
- 1 small package deal center-cut bacon
- 3 ounces sliced deli rooster or turkey breast
- 1 pound boneless, skinless rooster thighs or breasts
- 1 pound 93% lean floor beef (can sub floor turkey in Lasagna, if desired)
- 1 pound 90% lean floor beef
- 2 kilos flank steak
- 1 ½ kilos skinless salmon filets
Grains*
- 1 small loaf sourdough bread
- 1 small package deal corn tortillas (you want 4)
- 1 small package deal metal minimize oats
- 1 package deal no-boil lasagna noodles
- 1 small package deal dry white extra-long grain or basmati rice
- 1 small package deal unbleached all-purpose flour
- 1 small package deal dry pearled farro
- 1 small package deal dry brown rice (or 3 cups pre-cooked)
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Red wine vinegar
- Cumin
- Light French dressing (or make your individual with substances in record)
- Mayonnaise (I like Sir Kensington)
- Honey
- Sriracha sauce
- Soy sauce*
- Rice vinegar
- Toasted sesame oil
- Furikake (or sesame seeds)
- Cinnamon sticks
- Ground cinnamon
- Ground ginger
- Turmeric
- Coriander
- Thyme
- Sazon
- Oregano
- Garlic powder
- Bay leaves
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen giant eggs
- 1 small field butter
- 1 (32-ounce) carton 2% cottage cheese (I like Good Culture)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Mexican mix or Monterey Jack cheese
- 1 (8-ounce) package deal sliced cheddar cheese (can sub 1 cup [4 ounces] shredded cheddar on grilled cheese, if desired)
- 1 small wedge recent Pecorino Romano cheese
- 1 (8-ounce) container 2% milk
- 1 pint unsweetened vanilla almond milk
- 1 (8-ounce) container bitter cream
Canned and Jarred
- 1 (32-ounce) carton beef broth
- 2 (32-ounce) cartons rooster broth
- 1 (16-ounce) jar enchilada sauce (or substances to make your individual)
- 1 (15-ounce) can low sodium black beans
- 2 (15-ounce) cans chickpeas
- 1 (4-ounce) can tomato paste
- 1 (28-ounce) crushed tomatoes (I like Tuttorosso)
- 1 small jar pitted inexperienced olives
- 1 small jar capers
- 1 (6-ounce) can wild albacore tuna
- 1 small jar peanut butter
Frozen
- 1 medium package deal frozen blueberries (you want 2 ¾ cups)
Misc. Dry Goods
- 1 (1-ounce) package deal dried porcini mushrooms
- 1 small bottle marsala wine
- 1 small bottle dry white wine
- 1 small package deal uncooked almonds (if shopping for from bulk bins, you want ½ cup)
- Liquid stevia or sweetener of your alternative
- 1 small package deal unflavored protein powder
Non-Food Items