7 Day Healthy Meal Plan (Jan 11-17) (2024)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

Some of you use these meal plans as written, some of you swap out meals that work for your family, and others just look at them for inspiration. There is no wrong, do what works best for you! So who got an air fryer as a gift this year? Seems like quite a few of you have and I hope you are enjoying it! If you need ideas, take a look at my Air Fryer Recipes! Some of my favorites are the Air Fryer Maple Salmon, Pastrami Reuben Egg Rolls, Crispy Breaded Pork Chops, and of course my Easy Bagel Recipe. You can also find more recipes in my Skinnytaste Air Fryer Cookbook.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for co*cktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should 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 a whole wheat pita (4B 4G 4P)
Totals: WW Points 20B 27G 19P, Calories 1,014**

TUESDAY (1/12)
B: Avocado toast with 1 slice whole 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 a whole wheat pita (4B 4G 4P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with 2 tablespoons shredded cheddar (2B 2G 2P)
Totals: 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 Prep Greek Chicken Rice Bowls (½ recipe)(10B 13G 4P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 23B 28G 12P, Calories 1,099**

THURSDAY (1/14)
B: Avocado toast with 1 slice whole 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 Prep 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)

Totals: 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)

Totals: WW Points 18B 29G 18P, Calories 1,057**

SATURDAY (1/16)
B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups mixed 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!

Totals: 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 (recipe 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)

Totals: WW Points 15B 20G 15P, Calories 1,091**

*Freeze any leftover soup you/your family won’t eat.
** This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots and ¼ cup light vinaigrette.

*Google doc