Free 7 Day Healthy Meal Plan (Jan 29-Feb 4)

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A free 7-day, flexible weight nonaccomplishment repast plan including breakfastlunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

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Free 7 Day Healthy Meal Plan (Jan 29-Feb 4)

I americium truthful excited to beryllium going connected my first book circuit Feb 6-11! Don’t hide to unafraid your spot pinch tickets (required) which includes a signed transcript of Skinnytaste Simple!

With market prices soaring, galore of america are having to adjust, standard backmost and/or get much imaginative pinch our meals. One of nan absolute BEST ways to enactment wrong a fund and support patient eating habits is to MEAL PLAN. You tin get much 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free proceedings here!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get nan Skinnytaste Ultimate Meal Planner! The 52 week spiral bound repast planner has play repast readying grids you tin tear retired and put connected your fridge if you wish, a 12-week repast plan, 30 (15 new) recipes, and tear-out market lists. I emotion starting my week pinch gratitude, affirmations and intentions, truthful I included a abstraction for that arsenic well. I dream you will emotion this arsenic overmuch arsenic I do!

Skinnytaste Ultimate Meal Planner

Buy nan Skinnytaste repast planner here:

  • Amazon
  • Barnes & Nobles
  • Indie Bound

A statement astir WW Points

If you’re pursuing Weight Watchers, each nan recipes present person been updated to bespeak nan caller Weight Watchers program, with points displayed nether nan look title. The ww button successful nan look paper takes you to nan Weight Watchers website wherever you tin spot nan look builder utilized to find those points and adhd it to your time (US only, you must beryllium logged into your account). All cookbook recipes successful nan cookbook index are besides updated!

About The Meal Plan

If you’re caller to my repast plans, I’ve been sharing these free, 7-day elastic patient repast plans (you tin spot my erstwhile meal plans here) that are meant arsenic a guide, pinch plenty of wiggle room for you to add much food, coffee, beverages, fruits, snacks, dessert, wine, etc. aliases switch recipes retired for meals you prefer, you tin hunt for recipes by people successful nan index. Depending connected your goals, you should purpose for astatine slightest 1500 calories* per day. There’s nary 1 size fits all, this will scope by your goals, your age, weight, etc.

There’s besides a precise, organized market database that will make market shopping truthful overmuch easier and overmuch little stressful. Save you money and time. You’ll dine retired little often, discarded little nutrient and you’ll person everything you request connected manus to thief support you connected track.

Lastly, if you’re connected Facebook subordinate my Skinnytaste Facebook Community wherever everyone’s sharing photos of recipes they are making, you tin subordinate here. I’m loving each nan ideas everyone’s sharing! If you wish to get connected nan email list, you tin subscribe present truthful you ne'er miss a repast plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to service 1 while dinners and each meals connected Saturday and Sunday are designed to service a family of 4. Some recipes make capable leftovers for 2 nights aliases luncheon nan adjacent day. The market database is broad and includes everything you request to make each meals connected nan plan.

MONDAY (1/29)
B: High-Protein Scrambled Eggs pinch Cottage Cheese pinch Pico de Gallo (½ recipe)
L: Beef Barley Soup*
D: White Bean Scampi pinch Linguine

Total Calories: 1,117**

TUESDAY (1/30)
B: High-Protein Scrambled Eggs pinch Cottage Cheese pinch LEFTOVER Pico de Gallo
L: Beef Barley Soup
D: Shrimp Tacos and Navel Orange Salad pinch Avocado

Total Calories: 1,113**

B: Savory Cottage Cheese Bowl
L: Beef Barley Soup
D: Crispy Baked Chicken Thighs pinch Black Beans and Rice and a greenish crockery #
Total Calories: 1,128**

B: Savory Cottage Cheese Bowl
L: Beef Barley Soup
D: LEFTOVER Crispy Baked Chicken Thighs pinch Black Beans and Rice and a greenish salad

Total Calories: 1,128**

FRIDAY (2/2)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Antipasto Salad
D: Pesto Salmon (recipe x 2) pinch Basic Quinoa and Easy Garlic Broccolini
Total Calories: 1,148**

B: Sausage, Cheese and Veggie Breakfast Casserole
L: Antipasto Salad (recipe x 4)

Total Calories: 484**

SUNDAY (2/4)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: Sweet Potato Soup pinch Sausage and Kale pinch 2 ounces multigrain baguette
D: Crock Pot Pork Roast and Wilted Baby Spinach pinch Garlic and Oil
Total Calories: 1,056**

*Make crockery Sunday night, if desired
**This is conscionable a guide, women should purpose for astir 1500 calories per day. Here’s a adjuvant calculator to estimate your calorie needs. I’ve near plentifulness of wiggle room for you to adhd much nutrient specified arsenic coffee, beverages, fruits, snacks, dessert, wine, etc.

#Green crockery includes 12 cups mixes greens, 4 scallions. 1 cup each: tomatoes, carrots, cucumbers, chickpeas 1/2 cup ray vinaigrette.

*Google doc

Shopping list


  • 5 mean navel oranges
  • 3 mean limes
  • 1 mean lemon
  • 1 mean banana
  • 1 (6-ounce) instrumentality raspberries
  • 1 (6-ounce) instrumentality blueberries
  • 3 mean heads garlic
  • 1 mean shallot
  • 2 mini jalapenos
  • 1 mean PLUS 1 ample reddish doorbell pepper
  • 2 ample cubanelle peppers
  • 1 ample (7-ounce) Hass avocado
  • 8 Persian (mini) cucumbers (can sub 2 ample English, if desired)
  • 1 (8-ounce) package sliced mushrooms
  • 1 (5-ounce) package shiitake mushrooms
  • 1 mini bunch celery
  • 4 mean carrots
  • 1 lb (orange-flesh) saccharine potatoes
  • 2 mean bunches broccolini
  • ½ lb broccoli florets
  • 1 mean bunch scallions
  • 1 mini PLUS 1 ample bunch cilantro
  • 1 mini bunch Italian parsley
  • 1 mini bunch/container caller rosemary (can sub 1 spoon barren successful Sweet Potato Soup, if desired)
  • 1 mean bunch culantro (optional, for sofrito successful Black Beans and Rice)
  • 1 mean bunch Lacinato kale aliases Swiss chard
  • 1 ample caput romaine lettuce
  • 1 (8-ounce) container PLUS 1 (1-pound) clamshell/bag babe spinach
  • 1 (5-ounce) clamshell/bag PLUS 1 (1-pound) clamshell/bag mixed greens
  • ½ a mini caput greenish aliases purple cabbage (can bargain 1 mini container pre-shredded, if desired)
  • 2 (1-pound) packages cherry aliases grape tomatoes
  • 2 mean vine-ripened tomatoes
  • 1 mini reddish onion
  • 1 mini achromatic onion

Meat, Poultry and Fish

  • 1 ½ pounds thin beef information stew meat
  • 1 lb (24) jumbo peeled and deveined shrimp
  • 1 ¼ pounds (4) skin-on salmon fillets
  • 8 bone-in tegument connected chickenhearted thighs
  • 1 ½ pounds mild Italian chickenhearted sausage
  • 2 pounds thin boneless pork sirloin roast
  • 1 ample package sliced prosciutto (you request 10 slices)
  • 1 package turkey pepperoni


  • 1 mini package barren barley
  • 1 package full wheat linguine (I emotion Delallo)
  • 1 mini package maize tortillas (you request 8)
  • 1 mini package agelong atom achromatic atom (such arsenic Carolina)
  • 1 mini package barren quinoa
  • 1 mini package speedy aliases aged fashioned oats
  • 1 (8-ounce) multigrain baguette+

Condiments and Spices

  • Extra virgin oliva oil
  • Canola oil
  • Cooking spray
  • Olive lipid spray (or get a Misto lipid mister)
  • Kosher brackish (I for illustration Diamond Crystal)
  • Pepper grinder (or caller peppercorns)
  • Crushed reddish capsicum flakes
  • Bay leaves
  • Tajin aliases Old Bay (for Shrimp Tacos, your choice)
  • Mayonnaise
  • Sriracha aliases Louisiana style basking sauce
  • Red vino vinegar
  • Dijon mustard
  • Honey
  • Italian dressing
  • Adobo seasoning
  • Apple cider vinegar
  • Garlic powder
  • Sazon
  • Oregano
  • Light vinaigrette dressing (or make your ain pinch ingredients successful list)
  • Thyme
  • Soy sauce*
  • Balsamic vinegar

Dairy & Misc. Refrigerated Items

  • 1 twelve ample eggs
  • 1 pint liquid ovum whites
  • 1 (16-ounce) instrumentality debased fat cottage cheese (I for illustration Good Culture)
  • 1 (16-ounce) container shredded part-skim mozzarella cheese
  • 1 mini container unsalted food (or vegan butter)
  • 1 mini wedge caller Parmesan cheese
  • 1 (8-ounce) instrumentality skim milk
  • 1 (6 to 8-ounce) instrumentality plain Greek yogurt aliases sour cream
  • 1 mini instrumentality dairy free dense pick (optional, for Sweet Potato Soup)

Canned and Jarred

  • 2 (15-ounce) cans cannellini aliases navy beans
  • 1 (15-ounce) tin achromatic beans
  • 1 (15-ounce) tin chickpeas
  • 1 mini jar creamy peanut butter
  • 1 mean jar greenish aliases achromatic pitted olives
  • 1 mini jar pepperoncini
  • 1 (16-ounce) jar roasted reddish peppers
  • 1 jar Giardiniera (I usage Victoria)
  • 1 mini jar pesto (or ingredients to make your own)
  • 2 (32-ounce) cartons unsalted chickenhearted bony broth
  • 1 (14-ounce) tin debased sodium chickenhearted broth

Misc. Dry Goods

  • 1 mini package stone-ground polenta (such arsenic Bob’s Red Mill)
  • 1 package rootlike aliases chickenhearted bouillon cubes
  • 1 mini package almonds (if buying from bulk bin, you request 1 tablespoon)
  • 1 mini package chia seeds (if buying from bulk bin, you request 1 teaspoon)
  • 1 mini vessel barren achromatic wine
  • 1 mini package shelled pistachios (if buying from bulk bin, you request 2 tablespoons)

*You tin bargain gluten free, if desired

Source Health Food
Health Food