7 Day Wholesome Meal Plan (Jan 10-16)

posted January 7, 2022 by Gina

A free 7-day, versatile weight reduction meal plan together with breakfast, lunch and dinner and a purchasing listing. Recipes embrace macros and hyperlinks to WW recipe builder to get your private factors.

7 Day Wholesome Meal Plan

Hope everybody had a terrific first week of the brand new 12 months 2022! On this weeks meal plan I added just a few favorites that made the Prime 25 Most Fashionable Skinnytaste Recipes for 2021. And don’t neglect to take a look at Relish +, the place you have got the flexibility to regulate serving sizes for these meal plans for bigger or smaller teams. Lastly, for those who didn’t join House Chef to get Skinnytaste recipes but, it’s not too late. It’s for the month of January solely, the following 3 Skinnytaste meal choices are Baked Hen Parmesan, Latin-Fashion Steak with Onions and Tomatoes and Butternut Squash and Black Bean Enchiladas. Right here’s a hyperlink to enroll, use PROMO code SKINNYTASTE10 for $90 off.

Final Skinnytaste Meal Planner

I’m additionally excited to share the Skinnytaste Final Meal Planner is now accessible! 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!

Purchase the meal planner right here:

A be aware about WW Private Factors:

A number of you’re asking if I will likely be together with the brand new WW Private factors on my recipes. I’m together with hyperlinks to my recipe builder, see the orange button to the print recipe button that claims my private factors. Click on on that and it takes you to the Weight Watchers web site the place you possibly can see the WW factors and add it to your day (US solely, you should be logged into your account). All cookbook recipes within the cookbook index are lastly up to date!

About The Meal Plan

For those who’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you possibly can see my earlier meal plans right here) which are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and so on. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. You must purpose for round 1500 energy* per day.

There’s additionally a exact, organized grocery listing that may make grocery purchasing a lot simpler and far much less nerve-racking. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have all the pieces you want readily available to assist hold you on monitor.

Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail listing, you possibly can subscribe right here so that you by no means miss a meal plan!

THE DETAILS:

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 listing is complete and consists of all the pieces you must make all meals on the plan.

MONDAY (1/10)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts*
L: Tuna Egg Salad on 1 slice complete grain bread and an orange
D: Spaghetti Squash Crust Pizza (recipe x 2) and a inexperienced salad*
Complete Energy: 1,144**

TUESDAY (1/11)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Tuna Egg Salad on 1 slice complete grain bread and an orange
D: Floor Turkey Skillet with Zucchini, Corn, Black Beans and Tomato with Chipotle’s Cilantro Lime Rice

Complete Energy: 1,193**

WEDNESDAY (1/12)
B: LEFTOVER Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Egg Tomato and Scallion Sandwich with an apple
D: Kale and Potato Soup with Turkey Sausage with 2 ounces multigrain baguette

Complete Energy: 894**

THURSDAY (1/13)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale and Potato Soup with Turkey Sausage with 2 ounces multigrain baguette
D: Baked Hen Breasts with Houston’s Couscous Salad
Complete Energy: 1,129**

FRIDAY (1/14)
B: LEFTOVER Cinnamon Apple Yogurt Bowls
L: LEFTOVER Kale and Potato Soup with Turkey Sausage
D: Salmon Coconut Curry with Spinach and Chickpeas over ¾ cup brown rice #
Complete Energy: 1,132**

SATURDAY (1/15)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Shrimp Egg Rolls with Spicy Garlic Edamame
D: DINNER OUT!

Complete Energy: 607**

SUNDAY (1/16)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and an orange
L: 1 (beneficiant) cup White Bean Caprese Salad
D: Cheeseburger Crunch Wrap (recipe x 2) with Crispy Air Fryer Candy Potato Fries (recipe x 2)

Complete Energy: 1,116**

*Make Sunday evening if desired and freeze any leftover Baked Oatmeal you/your loved ones received’t eat.  Inexperienced salad consists of 6 cups blended greens, 2 scallions and ½ cup every: tomatoes, carrots, cucumbers, chickpeas with ¼ cup gentle French dressing dressing.
**That is only a information, ladies ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals comparable to espresso, drinks, fruits, snacks, dessert, wine, and so on.

# Make an additional 3 cups of rice for lunch Saturday.

*Google doc