Healthy Seven Days Plan For Your Meal
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 youโre new to my meal plans, Iโve been sharing these free, 7-day flexible healthy meal plans (you can see my previousย meal plansย 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 forย recipesย by course in theย index. You should aim for around 1500 calories* per day.
Thereโs also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. Youโll dine out less often, waste less food and youโll have everything you need on hand to help keep you on track.
Lastly, if youโre on Facebook join myย Skinnytaste Facebook Communityย where everyoneโs sharing photos of recipes they are making, you can joinย here. Iโm loving all the ideas everyoneโs sharing! If you wish to get on theย email list, you canย subscribe hereย so you never miss a meal plan!
Also, if you donโt have theย 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 itโs perfect now! You canย 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. Iโve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments youโll 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. Thereโsย plentyย of wiggle room for cocktails, 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 youโre using these plans, this will help me decide if I should continue sharing them!
MONDAY (3/8)
B:ย Cinnamon Apple Yogurt Bowlsย (6B 9G 6P)
L:ย Antipasto Saladย (6B 6G 6P)
D:ย Chickpea Tomato Soupย (1B 4G 1P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 23B 29G 23P, Calories 1,057**
TUESDAY (3/9)
B:ย Cinnamon Apple Yogurt Bowlsย (6B 9G 6P)
L: LEFTOVERย Chickpea Tomato Soupย (1B 4G 4P) with a whole wheat roll (3B 3G 3P)
D:ย One-Pot Chicken Fajita Pastaย (8B 9G 8P)
Totals: WW Points 18B 25G 21P, Calories 988**
WEDNESDAY (3/10)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P)
L: LEFTOVERย Chickpea Tomato Soupย (1B 4G 4P) with a whole wheat roll (3B 3G 3P)
D:ย Beef Negimaki Stir Fryย (5B 5G 5P) with ยพ cup brown rice (5B 5G 0P)
Totals: WW Points 15B 22G 13P, Calories 919**
THURSDAY (3/11)
B: ยฝ cup quick oats # (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ยฝ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L:ย Classic Egg Saladย (ยฝ recipe) (3B 6G 3P) on a whole wheat roll (3B 3G 3P) with an orange (0B 0G 0P)
D:ย Slow Cooker Banh Mi Rice Bowlsย (10B 8G 3P)
Totals: WW Points 23B 24G 12P, Calories 973**
FRIDAY (3/12)
B: ยฝ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ยฝ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L:ย Classic Egg Saladย (ยฝ recipe) (3B 6G 3P) on a whole wheat roll (3B 3G 3P) with an orange (0B 0G 0P)
D:ย Broiled Miso Salmonย (1B 4G 1P) withย Asian Chopped Salad with Sesame Soy Vinaigretteย (4B 7G 4P)
Totals: WW Points 18B 27G 14P, Calories 1,040**
SATURDAY (3/13)
B:ย Yogurt Sheet Pan Pancakes with Mixed Berriesย (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L:ย Antipasto Saladย (6B 6G 6P) (recipe x 4)
D: ORDER IN!
Totals: WW Points 15B 16G 15P, Calories 517**
SUNDAY (3/14)
B:ย Yogurt Sheet Pan Pancakes with Mixed Berriesย (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L:ย Cheeseburger Soupย (7B 8G 7P)
D:ย Chicken Thighs with Shallots in Red Wine Vinegarย (8B 8G 8P) withย Garlic Mashed Potatoesย (5B 5G 1P) and
Roasted Asparagusย (0B 0G 0P)
Totals: WW Points 29B 31G 25P, Calories 1,062**
*Grilled cheese includes 2 thin-sliced whole grain bread and 1.5 ounces (2 slices) cheddar cheese.
**This is just a guide, women should aim for around 1500 calories per day.ย Hereโs a helpful calculator to estimate your calorie needs. Iโve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
# Prepare oats with water according to package directions.
Shopping List
Produce
- 2 medium apples (any variety)
- 2 medium oranges
- 1 medium lemon
- 1 medium (6-ounce) Hass avocado
- 2 (6-ounce) containers fresh berries (your choice)
- 1 medium PLUS 1 large red bell pepper
- 1 medium PLUS 1 large yellow bell pepper
- 1 large cucumber
- 1 small English cucumber
- 2 small jalapenos
- 2 medium radishes
- 2 medium heads garlic
- 1 large shallot
- 1 (3-inch) piece fresh ginger
- ยฝ pound French green beans
- 2 ยฝ ounces (1 cup) snow peas
- 1 pound asparagus
- 1 small head cauliflower
- 6 medium (about 2 ยพ pounds) Yukon Gold potatoes
- 1 small bunch celery
- 3 medium whole carrots
- 1 (10-ounce) bag shredded carrots
- 1 small head purple cabbage
- 1 small PLUS 1 medium head Romaine lettuce
- 1 (5-ounce) bag/clamshell baby spinach
- 5 ounces watercress
- 2 large bunches scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh rosemary (can sub a pinch of dry rosemary in Chickpea Tomato Soup, if desired)
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 1 large white onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package turkey pepperoni
- 1 package sliced Prosciutto
- 1 pound boneless, skinless chicken breasts
- 2 pounds boneless, skinless chicken thighs
- ยฝ pound 93% lean ground turkey
- 1 pound flank steak
- 1 pound pork tenderloin
- 1 pound wild salmon
Grains*
- 1 loaf thin-sliced whole grain bread (I like Daveโs Killer)
- 1 package small whole grain rolls (I like Martinโs Whole Wheat Potato Rolls)
- 1 package small pasta (such as cavatappi or fusilli)
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 small package quick oats
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Coconut or avocado oil (can sub canola oil in Beef Negimaki, if desired)
- Cooking spray
- Olive oil spray (or get aย Mistoย oil mister)
- Kosher salt (I likeย Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Cinnamon
- Nutmeg
- Red wine vinegar
- Distilled white vinegar
- Bay leaves
- Cumin
- Paprika
- Chili powder
- Garlic powder
- Honey
- Pure maple syrup
- Tamari or coconut aminos (can sub ยผ cup reduced sodium soy sauce in Beef Negimaki, if desired)
- Reduced sodium soy sauce*
- Rice vinegar
- Mirin
- Sesame oil
- Sesame seeds
- Mayonnaise
- Vanilla extract
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (8-ounce) package sliced cheddar cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 (8-ounce) package reduced fat shredded sharp cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) container reduced fat milk
- 1 (8-ounce) container skim milk
- 1 (8-ounce) tub light sour cream
- 1 (32-ounce) tub 0% fat plain yogurt (I like Stonyfield)
- 1 box regular or unsalted butter
- 1 small tub whipped butter (can sub 1 tablespoon regular butter in Mashed Potatoes, if desired)
- 1 small container white miso
Canned and Jarred
- 1 (15-ounce) can chicken broth
- 1 (48-ounce) carton reduced sodium chicken broth
- 1 (32-ounce) carton low sodium chicken broth
- 1 jar pitted green or black olives
- 1 jar pepperoncini
- 1 jar roasted red peppers
- 1 jar Giardiniera (such as Victoria)
- 2 (15-ounce) cans chickpeas
- 1 (28-ounce) can crushed tomatoes
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (10-ounce) can RoTel mild diced tomatoes and green chiles
Frozen
- 1 medium package shelled edamame
Misc. Dry Goods
- 1 bottle dry white wine
- 1 small bottle sake (optional for Beef Negimaki. Can sub ยผ cup white wine, if desired)
- Baking powder
- Baking soda
- 1 small package granulated sugar
- 1 small package raw sugar
- 1 small package brown sugar
- 1 (2.25-ounce) package chopped pecans
- 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)