7-Day Healthy Meal Plan (January 9-15)

7-Day Healthy Meal Plan (January 9-15)

#7Day #Healthy #Meal #Plan #January Welcome to Alaska Green Light Blog, here is the new story we have for you today:

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posted on January 6, 2023 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain macros and links to the WW recipe builder to get your personal points.

7 day healthy meal plan

I had a great holiday with my family over the holidays and I hope you all were able to spend quality time with your loved ones! Being on holiday doesn’t usually mean staying on track, but sometimes that’s okay!! Everything in moderation and trying new things and new foods is so much fun. Now that I’m back home, I go to the gym, get out and walk, and try to get a cup of veggies with every meal. Meal Prep helps me stay on track for busy days with recipes like Meal Prep Breakfast Taco Scramble, Greek Chickpea Salad, and Food Cart-Style Chicken Salad with Sauce.

With food 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 on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)

Ultimate Meal Planner by Skinnytaste

Skinnytaste Ultimate Meal Planner

I’m also excited to announce that the Skinnytaste Ultimate Meal Planner is now available! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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 meal planner here:

A note on WW Personal Points:

I am in the process of updating all recipes to reflect the new WW program, dots will appear under the recipe title. I keep the orange button in the recipe card, click it and it will take you to the Weight Watchers website where you can see the WW points and add them to your tag (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) intended as a guide with plenty of leeway for you to add more food, coffee , drinks, fruit, snacks, desserts, wine, etc. or swap out recipes for meals you prefer. You can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.

There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Finally, if you’re on Facebook, join mine Skinnytaste Facebook community where everyone shares photos of recipes they make you can join here. I love all the ideas everyone is sharing! If you want to get in email listyou can Subscribe here so you don’t miss a meal plan!

meal plan:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (1/9)
B: Goat cheese herb omelet with Nova Lox
L: Rice bowls with buffalo chicken
D: 2 cups broccoli cheese soup with potatoes

Total Calories: 1,083*

TUESDAY (1/10)
B: Goat cheese herb omelet with Nova Lox
L: Rice bowls with buffalo chicken
D: Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and pico de gallo (recipe x 2)

Total Calories: 1,134*

B: Avocado toast with egg and ½ cup cottage cheese
L: Rice bowls with buffalo chicken
D: REMAINS Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and pico de gallo

Total Calories: 1,204*

B: Cinnamon Apple Yogurt Shells
L: Rice bowls with buffalo chicken
D: Cream sausage and potato soup

Total Calories: 1,170*

FRIDAY (1/13)
B: Cinnamon Apple Yogurt Shells
L: Turkey leg with 8 carrot sticks
D: Chili-lime air fryer salmon with avocado-mango salsa and quick and delicious Cuban-style black beans

Total Calories: 1,160*

B: Bacon and Spinach Breakfast Casserole with Gruyere Cheese
L: Spicy Hearts of Palm Noodle Stir Fry with Ground Beef (Recipe x 2)

Total Calories: 551*

SUNDAY (1/15)
B: LEFT Bacon and Spinach Breakfast Casserole with Gruyere Cheese
L: Air fryer fish taco bowls
GB: Turkey meatloaf with zucchini, lean buttermilk mashed potatoes with chives, and plain garlic broccolini

Total Calories: 1,008*

*This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I left plenty of scope for you to add more foods, such as coffee, drinks, fruits, snacks, dessert, wine, etc.

*Google Doc

Print shopping list

Print shopping list

Shopping List

To produce

12 medium limes 1 small apple 1 medium ripe mango 1 large (7 ounce) Hass avocado 3 medium heads garlic 1 large shallot 1 (3 inch) stick ginger 3 medium jalapenos 1 small red bell pepper 1 medium zucchini 1 pound broccoli florets 2 bunches broccolini 1 small bunch celery 2 medium carrots 1¼ lb yellow potatoes 2 lb Yukon Gold potatoes 2 medium Russet potatoes 1 medium bunch spring onions 1 medium bag coleslaw mix (with carrots) 1 small container/bunch fresh chives 1 large bunch fresh cilantro 1 small bunch fresh Italian Parsley (can use chopped spring onions for garnish on frozen if desired) 1 (10 ounce) bag/clamshell baby spinach 1 small head iceberg lettuce 1 medium old tomato 1 medium plum tomato 9 medium vine tomatoes 1 large red onion 1 small white onion 2 small PLUS 1 medium yellow onions

meat, poultry and fish

1 small packet of Nova Lox 1½ pounds (4) skinless wild salmon fillets 1½ pounds (4) skinless fish fillets, such as cod, blackfish, or mahi mahi 1½ pounds boneless, skinless chicken breasts 1 pound ground chicken 1 pound 93% lean ground turkey 4 mild Italian chicken or turkey sausage chunks 1 packet center-cut bacon 3 ounces thinly sliced ​​deli turkey (I like Boars Head) 1 (3-pound) chuck roast beef


1 loaf of thinly sliced ​​whole wheat bread (I like Dave’s Killer Bread) 1 small bag of dry brown rice (or 3 cups pre-cooked) 1 small package of all-purpose or whole wheat flour 1 large package of corn tortillas (you will need 16) 1 small package of rolled oats or seasoned breadcrumbs

spices and condiments

Extra virgin olive oil Canola oil Cooking spray Olive oil spray (or get a crap Oil Mister) Kosher Salt (I like diamond crystal) Pepper Mill (or Fresh Peppercorns) Paprika Cumin Franks RedHot Sauce Oregano Bay Leaves Cinnamon Sticks Ground Cinnamon Nutmeg Italian Seasoning Classic Tajin Spice or Chili Lime Spice Garlic Powder Smoked Paprika Powder Regular or Light Mayonnaise Red Wine Vinegar Cajun Seasoning Sesame Oil Low Sodium Soy Sauce* Hoisin Sambal Oelek (can stir in sriracha in hearts of palm, if desired) sriracha sauce sesame seeds ketchup Worcestershire sauce dried onion flakes marjoram crushed red pepper flakes (optional, for broccolini)

Milk & Other Chilled Items

1 (18-pack) large eggs 1 small box of regular or light butter 1 single-serving container of low-fat cottage cheese (I like good culture) 1 (16-ounce) tub of low-fat plain yogurt (I like Stonyfield) 1 pint non-fat milk 1 pint low-fat buttermilk 1 (8 ounces) block Gruyere cheese 1 (8 ounce) block low-fat sharp cheddar cheese 1 small package sliced ​​low-fat cheddar or American cheese 1 small package goat cheese 1 small piece fresh Parmesan cheese

Preserved and Preserved

1 (15 oz) cannellini beans 1 (15 oz) black beans 1 (15 oz) reduced sodium black beans 1 (14 oz) can diced tomatoes 1 small can/jar chipotle peppers in adobo 1 (32 oz) carton low sodium chicken or vegetable broth 1 (32-ounce) carton low-sodium chicken or vegetable broth 1 (14-ounce) can beef broth 1 small jar capers

Miscellaneous dry goods

2 packets of palmini (palm noodle hearts) 1 small packet of raw sugar 1 small packet of golden raisins (if purchased from the storage container, you will need 1 tablespoon) 1 small packet of chopped walnuts or pecans (if purchased from the storage container, you will need ¼ cup)

* You can buy gluten-free if you wish

Print shopping list

Print shopping list

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