Free 7 Day Healthy Meal Plan 1

A 7-day, adaptable weight reduction meal plan including breakfast, lunch, and supper suggestions as well as a shopping list. All recipes include macronutrients and WW points.

Free 7 Day Healthy Meal Plan

2024!!! Are you kidding me? This year seems to have flown by! I am grateful for all of the memories made, new experiences, and, of course, family and friends. Thank you for being such an important part of my year (and life!).

I’m always curious about New Year’s customs–what does your family eat for good luck on January 1st? Pork, cabbage, and kale are claimed to be on the list, indicating a “forward trajectory,” while the color green represents “money and prosperity.” Black eyed peas also represent riches, and this quick Black Eyed Pea Dip is one of my favorite dishes. Whatever custom your family follows, I wish you everyone a safe, healthy, and happy New Year!

With food costs on the rise, many of us are having to adjust, cut back, or be more creative with our meals. MEAL PLAN is one of the BEST strategies to keep on budget and maintain good eating habits.

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) 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 for recipes by course in the index. You should strive for at least 1500 calories* each day, depending on your goals. There is no one-size-fits-all solution; it will depend on your goals, age, weight, and so on.

A precise, structured grocery list is also included, making grocery shopping considerably easier and less stressful. You will save money and time. You’ll eat out less frequently, waste less food, and have everything you need to stay on track.

Finally, if you’re on Facebook, you can join my Skinnytaste Facebook Community, where everyone is uploading images of dishes they’re creating. I’m really enjoying everyone’s suggestions! You may subscribe to the email list here if you want to never miss a meal plan!

Meal Plan:

Breakfast and lunch are included. Monday through Friday are meant to feed one person, while Saturday and Sunday dinners and all meals are designed to suit a family of four. Some recipes yield enough leftovers for two evenings or for lunch the following day. The grocery list is extensive and contains everything you’ll need to prepare all of the dishes on the menu.

MONDAY (1/1)
B: Freezer Breakfast Burritos
L: 1 cup Black-Eyed Pea Dip with Perfect Air Fryer Shrimp
D: Huevos Rancheros (recipe x 2) with 1 ounce avocado

Total Calories: 1,204*

TUESDAY (1/2)
B: Freezer Breakfast Burritos
L: Kale Salad with Chicken
D:Ground Turkey Taco Skillet

Total Calories: 1,268*

WEDNESDAY (1/3)
B: Freezer Breakfast Burritos
L: Kale Salad with Chicken
D: Butternut Squash Lasagna with a green salad**

Total Calories: 1,275*

THURSDAY (1/4)
B: Air Fryer Breakfast Banana Split
L: Kale Salad with Chicken
D: LEFTOVER Butternut Squash Lasagna with a green salad
Total Calories: 1,300*

FRIDAY (1/5)
B: Air Fryer Breakfast Banana Split
L: Kale Salad with Chicken
D: Honey Sriracha Roasted Salmon Rice Bowls

Total Calories: 1,296*

SATURDAY (1/6)
B: Veggie Ham and Cheese Breakfast Casserole and an orange
L: Slow Cooker 3-Bean Turkey Chili with 2 tablespoons cheddar cheese and 1 ounce avocado
D: DINNER OUT

Total Calories: 548*

SUNDAY (1/7)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole and an orange
L: LEFTOVER Slow Cooker 3-Bean Turkey Chili with 2 tablespoons cheddar cheese and 1 ounce avocado
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,135*

As a general rule, ladies should aim for 1500 calories each day. Here’s a handy tool for calculating your calorie requirements. I’ve left plenty of opportunity for you to add more food items like coffee, drinks, fruits, snacks, dessert, wine, and so on Meal Plan. Green salad contains 12 cups mixed greens, 4 onions, 1 cup each of tomatoes, carrots, cucumbers, and chickpeas, and 12 cup mild vinaigrette. Set half aside with dressing on the side for dinner on Thursday.

Shopping List

Produce

• 8 medium oranges
• 2 medium limes
• 1 medium lemon
• 2 medium ripe bananas
• 1 medium apple (such as Honeycrisp or Pink Lady)
• 4 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 1 small head garlic
• 1 (2-inch) piece fresh ginger
• 1 large red bell pepper
• 2 small jalapenos
• 5 Persian cucumbers (or 1 medium English)
• 5 ounces shitake mushrooms
• 1 pound Brussels sprouts
• 1 pound (2 medium) sweet potatoes
• 1 small PLUS 1 large butternut squash (can sub 12 ounces pre-cut for small squash, if desired)
• 2 medium carrots
• 1 small head broccoli florets
• 1 large bunch scallions (you need about 11)
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 (1-pound) bag/clamshell mixed greens
• 1 large head Lacinato kale
• 1 small head Romaine lettuce
• 1 dry pint cherry or grape tomatoes
• 7 medium vine-ripened tomatoes
• 2 medium red onions
• 3 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 (8-ounce) lean ham steak
• 1 pound Italian chicken sausage
• 1 small rotisserie chicken (or 1 rotisserie chicken breast)
• 4 large bone-in chicken thighs (about 1 ¾ pounds total)
• 1 pound 93% lean ground turkey
• 1 ¼ pounds 99% lean ground turkey breast
• 1 ¼ pounds (32) jumbo peeled and deveined shrimp
• 1 ½ pounds skinless salmon filets

Grains*

• 1 package (8-inch) low carb flour tortillas (such as Ole Extreme Wellness)
• 1 medium package (6-inch) corn tortillas (you need 8)
• 1 medium package tortilla chips
• 1 small package dry brown rice (or 3 cups pre-cooked)

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Cumin
• Crushed red pepper flakes
• Garlic powder
• Paprika
• Smoked paprika
• Dried parsley
• Apple cider vinegar
• Pure maple syrup
• Dijon mustard
• Chili powder
• Cayenne pepper
• Light vinaigrette (or make your own with ingredients in list)
• Cinnamon
• Sriracha sauce
• Soy sauce*
• Rice vinegar
• Toasted sesame oil
• Furikake or sesame seeds
• Honey
• Rosemary
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag reduced fat shredded Mexican cheese blend
• 1 (8-ounce) bag reduced fat shredded cheddar cheese
• 1 (16-ounce) bag part-skim mozzarella cheese
• 1 small package cotija cheese or queso blanco
• 1 (4-ounce) package goat cheese
• 1 small wedge fresh Parmigiano Reggiano or Parmesan cheese
• 1 (15-ounce) container part-skim ricotta cheese
• 2 ½ dozen eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container skim milk
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)

Canned and Jarred

• 1 (15-ounce) can no salt added black eyed peas
• 1 (15-ounce) can pinto beans
• 2 (15-ounce) cans chickpeas
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can small red beans
• 2 (4.5-ounce) cans chopped green chilies
• 1 (12-ounce) jar salsa
• 1 (16-ounce) can tomato sauce
• 1 (28-ounce) can crushed tomatoes
• 1 (28-ounce) can diced tomatoes

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need about ¾ cup)
• 1 small package unsweetened craisins or golden raisins (if buying from bulk bin, you need ¼ cup)
• Colored sprinkles (optional, for Breakfast Banana Split)

Non-Food Items

• Heavy duty aluminum foil

*You can buy gluten free, if desired

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