{"id":6954,"date":"2024-01-27T07:00:22","date_gmt":"2024-01-27T07:00:22","guid":{"rendered":"http:\/\/freshgigz.com\/realpublisher\/free-7-day-healthy-meal-plan-jan-29-feb-4\/"},"modified":"2024-01-27T07:00:22","modified_gmt":"2024-01-27T07:00:22","slug":"free-7-day-healthy-meal-plan-jan-29-feb-4","status":"publish","type":"post","link":"http:\/\/freshgigz.com\/realpublisher\/free-7-day-healthy-meal-plan-jan-29-feb-4\/","title":{"rendered":"Free 7 Day Healthy Meal Plan (Jan 29-Feb 4)"},"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 29-Feb 4)<\/h2>\n

I am so excited to be going on my first book tour Feb 6-11! Don\u2019t forget to secure your spot with tickets<\/a> (required) which includes a signed copy of Skinnytaste Simple<\/a>!<\/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

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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\/29)<\/strong>
B: High-Protein Scrambled Eggs with Cottage Cheese<\/a> with Pico de Gallo<\/a> (\u00bd recipe)
L: Beef Barley Soup<\/a>*
D: White Bean Scampi with Linguine<\/a><\/p>\n

Total Calories: 1,117**<\/p>\n

TUESDAY (1\/30)<\/strong>
B: High-Protein Scrambled Eggs with Cottage Cheese<\/a> with LEFTOVER Pico de Gallo<\/a>
L: Beef Barley Soup<\/a>
D: Shrimp Tacos<\/a> and Navel Orange Salad with Avocado<\/a><\/p>\n

Total Calories: 1,113**<\/p>\n

WEDNESDAY (1\/31)<\/strong>
B: Savory Cottage Cheese Bowl<\/a>
L: Beef Barley Soup<\/a>
D: Crispy Baked Chicken Thighs<\/a> with Black Beans and Rice<\/a> and a green salad #
Total Calories: 1,128**<\/p>\n

THURSDAY (2\/1)<\/strong>
B: Savory Cottage Cheese Bowl<\/a>
L: Beef Barley Soup<\/a>
D: LEFTOVER Crispy Baked Chicken Thighs<\/a> with Black Beans and Rice<\/a> and a green salad<\/p>\n

Total Calories: 1,128**<\/p>\n

FRIDAY (2\/2)<\/strong>
B: Peanut Butter Breakfast Oatmeal Bowl<\/a>
L: Antipasto Salad<\/a>
D: Pesto Salmon<\/a> (recipe x 2) with Basic Quinoa<\/a> and Easy Garlic Broccolini<\/a>
Total Calories: 1,148**<\/p>\n

SATURDAY (2\/3)<\/strong>
B: Sausage, Cheese and Veggie Breakfast Casserole<\/a>
L: Antipasto Salad<\/a> (recipe x 4)
D: DINNER<\/a> OUT<\/p>\n

Total Calories: 484**<\/p>\n

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

*Make soup 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

#Green salad includes 12 cups mixes greens, 4 scallions. 1 cup each: tomatoes, carrots, cucumbers, chickpeas 1\/2 cup light vinaigrette.<\/p>\n

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

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