Free 7 Day Healthy Meal Plan (Jan 1-7)

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A free 7-day, flexible weight loss meal plan including breakfastlunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

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Free 7 Day Healthy Meal Plan (Jan 1-7)

2024!!! Can you believe it?? I feel like this year has flown by! I am so thankful for all the memories made, new experiences, and as always- family and friends. Thank you all for being such a big part of my year (and life!) too.

I am always intrigued by New Years traditions- what does your family eat for good luck on January 1st? Porkcabbage and kale are all said to be on the list- showing a “trajectory of moving forward” and the color green symbolizes “money and prosperity”. Black eyed peas also symbolize wealth and one of my favorites recipes is this easy Black Eyed Pea Dip. No matter what tradition your family believes in, I wish you all a safe, healthy and happy New Year!   

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 by signing up for Relish+ (get a 14-day free trial here!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

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!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website 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 are also updated!

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) 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 for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

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*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette. Set aside half with dressing on the side for dinner Thursday.

*Google doc

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