{"id":6930,"date":"2024-01-21T06:47:40","date_gmt":"2024-01-21T06:47:40","guid":{"rendered":"http:\/\/freshgigz.com\/realpublisher\/free-7-day-healthy-meal-plan-jan-22-28\/"},"modified":"2024-01-21T06:47:40","modified_gmt":"2024-01-21T06:47:40","slug":"free-7-day-healthy-meal-plan-jan-22-28","status":"publish","type":"post","link":"http:\/\/freshgigz.com\/realpublisher\/free-7-day-healthy-meal-plan-jan-22-28\/","title":{"rendered":"Free 7 Day Healthy Meal Plan (Jan 22-28)"},"content":{"rendered":"


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This post may contain affiliate links. Read my disclosure policy<\/a>.<\/div>\n

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A free 7-day, flexible\u00a0weight loss meal plan<\/a>\u00a0including\u00a0breakfast<\/a>,\u00a0lunch<\/a>\u00a0and\u00a0dinner ideas<\/a>\u00a0and a shopping list.\u00a0All recipes<\/a>\u00a0include macros<\/a> and Weight Watchers<\/a> points.<\/p>\n

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\"Skinnytaste<\/a><\/div>\n

Free 7 Day Healthy Meal Plan (Jan 22-28)<\/h2>\n

I hope everyone stayed warm this week! I have great news, I am doing a book tour for Skinnytaste Simple with Williams Sonoma and I will be traveling to Atlanta, Dallas, Houston, Washington DC, and King of Prussia, PA February 6 to February 11. Get your tickets here<\/a> to reserve your spot! I hope to meet you all there!<\/p>\n

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With grocery prices soaring, many of us are having to adjust, scale back and\/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans<\/a>\u00a0by signing up for Relish+ (get a 14-day free trial here!<\/a><\/p>\n

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Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n
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\"Skinnytaste<\/p>\n

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!<\/p>\n<\/div>\n<\/div>\n

\"Skinnytaste<\/figure>\n

Buy the Skinnytaste meal planner here:<\/h2>\n
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A note about WW Points<\/h3>\n<\/p>\n
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If you\u2019re following Weight Watchers<\/a>, all the recipes here have been updated to reflect the new Weight Watchers program<\/a>, <\/strong>with points displayed under the recipe title. The ww button<\/strong> in the recipe card takes you to the Weight Watchers website<\/a> where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index<\/a> are also updated!<\/p>\n<\/div>\n<\/div>\n

About The Meal Plan<\/h2>\n

If you\u2019re new to my meal plans, I\u2019ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans<\/a> here) that are meant as a guide, with plenty of wiggle room<\/strong> for you to add more food<\/strong>, coffee, beverages, fruits, snacks<\/a>, dessert<\/a>, wine, etc. or swap recipes out for meals you prefer, you can search for recipes<\/a> by course in the index<\/a>. Depending on your goals, you should aim for at least 1500 calories* per day. There\u2019s no one size fits all, this will range by your goals, your age, weight, etc.<\/p>\n

There\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n

Lastly, if you\u2019re on Facebook join my Skinnytaste Facebook Community where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\n

Meal Plan:<\/h2>\n

Breakfast<\/a> and lunch<\/a> 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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.<\/p>\n

MONDAY (1\/22)<\/strong>
B: Mushroom Toast<\/a> with 1 sunny side up egg
L: Salmon Avocado Salad<\/a>* (\u00bd recipe)
D: Kung Pao Tofu<\/a> with \u00be cup brown rice<\/p>\n

Total Calories: 1,005**<\/p>\n

TUESDAY (1\/23)<\/strong>
B: Mushroom Toast<\/a> with 1 sunny side up egg
L: Salmon Avocado Salad<\/a>
D: Turkey Chili Taco Soup<\/a> with 1 tablespoon light sour cream, 2 tablespoons shredded cheddar cheese and 12 tortilla chips<\/p>\n

Total Calories: 1,035**<\/p>\n

WEDNESDAY (1\/24)<\/strong>
B: Banana Nut Protein Oats<\/a>
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella<\/a>
D: LEFTOVER Turkey Chili Taco Soup<\/a> with 1 tablespoon light sour cream, 2 tablespoons shredded cheddar cheese and 12 tortilla chips<\/p>\n

Total Calories: 1,165**<\/p>\n

THURSDAY (1\/25)<\/strong>
B: Tropical Chia Pudding Breakfast Bowl<\/a>
L: Protein Egg and Quinoa Salad Jars<\/a>
D: Marry Me Chicken<\/a> with Broccoli and Orzo<\/a> (recipe x 2)<\/p>\n

Total Calories: 1,112**<\/p>\n

FRIDAY (1\/26)<\/strong>
B: Tropical Chia Pudding Breakfast Bowl<\/a>
L: Protein Egg and Quinoa Salad Jars<\/a>
D: Broiled Fish with Tomato Caper Sauce<\/a> and LEFTOVER Broccoli and Orzo<\/a>
Total Calories: 1,083**<\/p>\n

SATURDAY (1\/27)<\/strong>
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes<\/a> with 1 tablespoon maple syrup and \u00bd (sliced) banana
L: BBQ Chicken Tenders in Air Fryer<\/a> with 8 baby carrots and Low-Fat Buttermilk Ranch Dressing<\/a>
D: DINNER<\/a> OUT<\/p>\n

Total Calories: 711**<\/p>\n

SUNDAY (1\/28)<\/strong>
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes<\/a> with 1 tablespoon maple syrup and an orange
L: Classic Egg Salad<\/a> on 1 slice sourdough bread with an apple
D: Garlic Rosemary Beef Tenderloin<\/a> with Skinny Buttermilk Mashed Potatoes with Chives<\/a> and Creamed Spinach<\/a><\/p>\n

Total Calories: 1,133**<\/p>\n

*Make salmon Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate your calorie needs<\/a>. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.<\/p>\n

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*Google doc<\/a><\/p>\n

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