7 Day Healthy Meal Plan (Jan 2-8)

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

2023 is here!! I hope you have checked out Skinnytaste’s Top 25 Most Popular Healthy Recipes of 2022! You will see a lot of those recipes in this week’s meal plan! Did you favorite make it? If it didn’t, tell me which recipe is your favorite!! Once again, thank you all for all your love and support throughout the 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

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW 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 (1/2)
B: Avocado Toast with Egg
L: Buffalo Chicken Salad
D: Roasted Sweet Potato Black Bean Bowls

Total Calories: 1,173*

B: Peanut Butter Breakfast Oatmeal Bowl
L: Buffalo Chicken Salad
D: Enchilada Turkey Meatloaf with Latin Yellow Rice

Total Calories: 1,209*

B: High-Protein Scrambled Eggs (½ recipe) with 1 thin slice whole grain bread and ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Chickpea Salad with Cucumbers and Tomatoes (½ recipe)
D: Air Fryer Chicken Thighs with LEFTOVER Latin Yellow Rice and Quick Cabbage Slaw

Total Calories: 1,228*

B: High-Protein Scrambled Eggs (½ recipe) with 1 thin slice whole grain bread and ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Chickpea Salad with Cucumbers and Tomatoes (½ recipe)
D: Air Fryer Steak with Roasted Butternut Squash with Onions, Bacon and Parmesan

Total Calories: 1,113*

FRIDAY (1/6)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Blackened Shrimp and Grits with Wilted Spinach with Garlic
Total Calories: 1,149*

B: Easy Bagel Recipe** with 2 tablespoons whipped cream cheese, 8 thin slices cucumber and 1 slice red onion
L: Avocado Quinoa Salad (recipe x 2)

Total Calories: 667*

SUNDAY (1/8)
B: Peanut Butter Protein Oatmeal Cookies
L: Pepperoni Pizza Bites with 8 baby carrots
D: Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and a green salad #
Total Calories: 1,077*

*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.
**Double dough for lunch on Sunday

# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Tuesday.

*Google doc

Shopping List


  • 1 medium grapefruit
  • 4 medium bananas
  • 7 medium limes
  • 2 medium lemons
  • 1 (6-ounce) container fresh raspberries
  • 1 (6-ounce) container fresh blueberries
  • 3 large (7-ounce) Hass avocados
  • 3 medium jalapenos
  • 1 medium red bell pepper
  • 5 Persian cucumbers (can sub 1 large English cucumber, if desired)
  • 2 large cucumbers
  • 1 small bunch celery
  • 2 medium carrots
  • 1 medium bag baby carrots
  • 2 pounds (4 medium) sweet potatoes
  • 1 medium butternut squash (or 20 ounces pre-cut)
  • 1 medium head garlic
  • 2 large bunches scallions
  • 2 medium bunches fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small head Romaine lettuce
  • 1 small bunch Lacinato kale
  • ½ small head white cabbage
  • 1 (1-pound) bag/clamshell baby spinach
  • 1 (1-pound) bag/clamshell mixed greens
  • 2 medium beefsteak or heirloom tomatoes
  • 3 medium vine-ripened tomatoes
  • 2 small PLUS 1 medium red onion
  • 1 large yellow onion

Meat, Poultry and Fish

  • 1 ½ pounds (4) sirloin steaks (1-inch thick)
  • ¾ pound 90% lean ground beef sirloin
  • 1 ½ pounds 93% lean ground turkey
  • 6 medium bone-in, skin-on chicken thighs
  • 1 (8-ounce) boneless, skinless chicken breast
  • 1 sweet or spicy Italian chicken sausage link (about 3 ounces)
  • 1 small package turkey pepperoni
  • 1 package center-cut bacon
  • 1 pound jumbo shrimp


  • 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
  • 1 package old fashioned or quick oats
  • 1 package quick cooking (not instant) grits
  • 1 small package dry brown rice (or 2 cups pre-cooked)
  • 1 small package dry long grain white rice
  • 1 small package dry quinoa (or 3 cups pre-cooked)
  • 1 small package unbleached all-purpose flour
  • 1 package whole wheat spaghetti

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)
  • Mayonnaise
  • Frank’s RedHot sauce
  • Chili powder
  • Chipotle chili powder
  • Cumin
  • Coriander
  • Garlic powder
  • Onion powder
  • Sazon (I like Badia. Or my homemade version)
  • Paprika
  • Apple cider vinegar
  • Herbs de Provence (can sub oregano in Air Fryer Chicken Thighs, if desired)
  • Cayenne pepper
  • Thyme
  • Oregano
  • Cinnamon
  • Vanilla extract
  • Optional bagel toppings, such as: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
  • Crushed red pepper flakes (optional, for Avocado Toast and/or Pizza Bites)
  • Bay leaves
  • Light vinaigrette (or make your own with ingredients in list)
  • Distilled white vinegar

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 small tub whipped cream cheese
  • 1 small box butter
  • 1 (8-ounce) bag shredded Mexican blend cheese (can sub 1/3 cup shredded sharp cheddar in Enchilada Meatloaf, if desired)
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 small block sharp cheddar cheese
  • 1 small wedge Parmesan cheese
  • 1 (16-ounce) tub 2% cottage cheese (I like Good Culture)
  • 1 (32-ounce) nonfat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 pint nonfat milk
  • 1 small container light blue cheese dressing (or ingredients to make your own, optional for topping Buffalo Chicken Salad)

Canned and Jarred

  • 1 small jar/can chipotle peppers in adobo sauce
  • 1 small can mild enchilada sauce (or ingredients to make your own)
  • 1 (15-ounce) can chickpeas
  • 1 (15-ounce) can black beans
  • 1 (15-ounce) can reduced sodium black beans
  • 1 (4-ounce) can mild chopped green chilies
  • 1 small jar marinara or pizza sauce
  • 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
  • 1 (32-ounce) low sodium chicken broth
  • 1 (2.6-ounce) packet light tuna in water
  • 1 small jar creamy peanut butter


  • 1 small package frozen corn kernels

Misc. Dry Goods

  • 1 package chicken or vegetable bouillon cubes
  • 1 small package sugar free chocolate chips
  • 1 small container vanilla protein powder (I like Orgain)
  • 1 small package almonds (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
  • 1 small package granulated sugar
  • Baking powder

*You can buy gluten free, if desired

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