Free 7 Day Healthy Meal Plan (Jan 22-28)
A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
Free 7 Day Healthy Meal Plan (Jan 22-28)
I hope everybody stayed heat this week! I’ve nice information, I’m doing a ebook tour for Skinnytaste Simple with Williams Sonoma and I will probably be touring to Atlanta, Dallas, Houston, Washington DC, and King of Prussia, PA February 6 to February 11. Get your tickets here to order your spot! I hope to fulfill you all there!
With grocery costs hovering, many people are having to regulate, cut back and/or get extra artistic with our meals. One of absolutely the BEST methods to remain inside a funds and preserve 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 certain meal planner has weekly meal planning grids you may 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 beneath the recipe title. The ww button within the recipe card takes you to the Weight Watchers website the place you may 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 may see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra food, espresso, drinks, fruits, snacks, dessert, wine, and many others. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Depending in your targets, it’s best to intention for a minimum of 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and many others.
There’s additionally a exact, organized grocery record that may make grocery purchasing a lot simpler and far much less anxious. Save you time and cash. You’ll dine out much less usually, waste much less food and also you’ll have all the pieces you want available to assist maintain you on observe.
Lastly, when you’re on Facebook be part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you may 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 may 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 contains all the pieces you’ll want to make all meals on the plan.
MONDAY (1/22)
B: Mushroom Toast with 1 sunny aspect up egg
L: Salmon Avocado Salad* (½ recipe)
D: Kung Pao Tofu with ¾ cup brown rice
Total Calories: 1,005**
TUESDAY (1/23)
B: Mushroom Toast with 1 sunny aspect up egg
L: Salmon Avocado Salad
D: Turkey Chili Taco Soup with 1 tablespoon mild bitter cream, 2 tablespoons shredded cheddar cheese and 12 tortilla chips
Total Calories: 1,035**
WEDNESDAY (1/24)
B: Banana Nut Protein Oats
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella
D: LEFTOVER Turkey Chili Taco Soup with 1 tablespoon mild bitter cream, 2 tablespoons shredded cheddar cheese and 12 tortilla chips
Total Calories: 1,165**
THURSDAY (1/25)
B: Tropical Chia Pudding Breakfast Bowl
L: Protein Egg and Quinoa Salad Jars
D: Marry Me Chicken with Broccoli and Orzo (recipe x 2)
Total Calories: 1,112**
FRIDAY (1/26)
B: Tropical Chia Pudding Breakfast Bowl
L: Protein Egg and Quinoa Salad Jars
D: Broiled Fish with Tomato Caper Sauce and LEFTOVER Broccoli and Orzo
Total Calories: 1,083**
SATURDAY (1/27)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ (sliced) banana
L: BBQ Chicken Tenders in Air Fryer with 8 baby carrots and Low-Fat Buttermilk Ranch Dressing
D: DINNER OUT
Total Calories: 711**
SUNDAY (1/28)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and an orange
L: Classic Egg Salad on 1 slice sourdough bread with an apple
D: Garlic Rosemary Beef Tenderloin with Skinny Buttermilk Mashed Potatoes with Chives and Creamed Spinach
Total Calories: 1,133**
*Make salmon Sunday night time, if desired.
**This is only a information, women ought to intention for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra food resembling espresso, drinks, fruits, snacks, dessert, wine, and many others.
Shopping record
Produce
- 3 medium bananas
- 4 medium apples (any selection)
- 4 medium oranges (any selection)
- 1 medium PLUS 1 massive lemon
- 1 medium kiwi
- 1 small mango
- 1 dry pint blueberries
- 2 small (5-ounce) Hass avocados
- 2 small heads garlic
- 1 small PLUS 3 medium shallots
- 1 (2-inch) piece contemporary ginger
- 3 medium pink bell peppers
- 2 medium zucchini
- 1 (8-ounce) bundle baby bella, oyster or white mushrooms
- 1 pound broccoli florets
- 1 small bundle baby carrots
- 2 kilos (6-7 medium) Yukon gold potatoes
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag baby spinach
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- 1 small bunch scallions
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary rosemary
- 1 small bunch contemporary Italian parsley (can sub 1 teaspoon dry in Ranch Dressing, if desired)
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small pink onion
- 1 small medium yellow onion
Meat, Poultry and Fish
- 1 pound (2) boneless, skinless rooster breasts
- 1 ½ kilos (12) boneless, skinless rooster breast tenderloins
- 1 ¼ kilos 99% lean floor turkey
- ½ pound (2) wild salmon fillets
- 1 ½ kilos (4) fish fillets resembling tilapia, flounder or grouper
- 1 (4-pound) beef tenderloin
Grains*
- 1 loaf sourdough bread
- 1 massive bag tortilla chips
- 1 small bundle fast oats
- 1 bundle seasoned breadcrumbs
- 1 bundle seasoned panko
- 1 bundle dry orzo pasta
- 1 bundle dry quinoa (or ½ cup pre-cooked)
- 1 bundle dry brown rice (or 3 cups pre-cooked)
- 1 small bundle unbleached all-purpose flour
- 1 small bundle white entire wheat flour
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or contemporary peppercorns)
- Dukkah seasoning or Za’atar
- Parsley
- Apple cider vinegar (I like Braggs)
- Garlic powder
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Dijon mustard
- Sambal Oelek
- Toasted sesame oil
- Reduced sodium taco seasoning (or components to make your personal)
- Pure maple syrup
- Balsamic vinegar
- White balsamic vinegar
- Oregano
- Crushed pink pepper flakes
- Vanilla extract
- BBQ sauce
- Cayenne pepper
- Regular or mild mayonnaise
- Onion powder
- Paprika
- Nutmeg
Dairy & Misc. Refrigerated Items
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 small field common or mild butter
- 1 small field unsalted butter (can sub common butter and reduce salt in Pancakes, if desired)
- 1 (8-ounce) bundle diminished fats cream cheese
- 1 small bundle Labneh or common cream cheese (can sub diminished fats cream cheese on Mushroom Toast, if desired)
- 1 (8-ounce) container fats free or mild bitter cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (1/2 gallon) low fats buttermilk
- 1 pint half and half
- 1 pint nonfat milk
- 1 (8-ounce) container unsweetened vanilla almond milk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (4-ounce) chunk contemporary mozzarella
- 1 (5.2-ounce) bundle garlic and herb Boursin Gournay cheese
- 1 small wedge contemporary Parmesan cheese
- 1 (14-ounce) bundle further firm tofu
- 1 bundle pre-cooked brown lentils (should purchase dry and prepare dinner your self, if desired)
Canned and Jarred
- 1 (10-ounce) can RoTel tomatoes with inexperienced chilies
- 1 (15-ounce) can no salt added kidney beans
- 1 (16-ounce) can fats free refried beans
- 1 (15-ounce) can corn
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton diminished sodium rooster broth
- 1 small jar roasted pink peppers
- 1 small can artichoke hearts
- 1 small jar capers
- 1 small jar sundried tomatoes in oil
Frozen
- 1 (16-ounce) bundle chopped spinach
Misc. Dry Goods
- Cornstarch
- Baking powder
- Baking soda
- 1 small bottle sherry
- 1 small bottle white wine resembling Pinot Grigio
- 1 small bundle brown sugar
- 1 small bundle granulated sugar
- Monk fruit sweetener (can use maple syrup in Chia Pudding, if desired)
- 1 small bundle salted peanuts (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle walnuts (if shopping for from bulk bin, you want about 1 tablespoon)
- 1 small bundle chia seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried shredded unsweetened coconut (if shopping for from bulk bin, you want 2 tablespoons)
- 1 (11-ounce) container Orgain vanilla protein shake
*You should purchase gluten free, if desired