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

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

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Free 7-Day Flexible Weight Loss Meal Plan that includes breakfast, lunch, and dinner meal ideas and a shopping list. All recipes include macros and Weight Watchers points.

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

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

I always like New Year’s traditions – what does your family eat for good luck on January 1st? Pork, cabbage and turnips are all said to be on the menu, showing the “path forward” and the color green symbolizes “money and prosperity”. Black-eyed peas also symbolize wealth and one of my favorite recipes is this easy black-eyed pea dip. No matter what traditions your family believes in, I wish you all a safe, healthy, and happy New Year!

With grocery prices on the rise, many of us are having to adapt, cut back, and/or get more creative with our meals. One of the absolute best ways to stay within budget and maintain healthy eating habits is a meal plan. You can get more budget-friendly 5-day meal plans by subscribing to Relish+ (get your free 14-day trial here!

The Ultimate Skinnytaste Meal Planner

Skinnytaste ultimate meal planner

Get the ultimate meal planner from Skinnytaste! The 52-week spiral meal planner contains weekly meal planning grids that you can tear out and place on your refrigerator if you wish, a 12-week meal plan, 30 (15 new recipes), and tear-out grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you love this as much as I do!

Skinnytaste ultimate meal planner

Purchase 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 what’s new weight control program, With the points displayed under the recipe title. the Wet button The Recipe Card takes you to the Weight Watchers website where you can see the recipe builder used to select those points and add them to your day (US only, 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 shared my free flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to serve as a guide, along with… Lots of room to maneuver for every Add more foodOr coffee, drinks, fruits, snacks, dessert, wine, etc. Or replace recipes with meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all, and this will vary depending on your goals, age, weight, etc.

There is also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. Saves you money and time. You’ll eat out less, waste less food, and have everything you need on hand to help you stay on track.

Finally, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make, you can join here. I love all the ideas everyone shares! If you would like to join the email list, you can sign up here so you never miss a meal plan!

Meal plan:

Breakfasts and lunches Monday through Friday are designed to serve one person, while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all meals according to plan.

Monday (1/1)
B: Freezer breakfast burritos
For: 1 cup black-eyed pea sauce with perfect air fryer shrimp
D: Huevos Rancheros (recipe x 2) with 1 oz avocado

Total calories: 1,204*

Tuesday (1/2)
B: Freezer breakfast burritos
L: Coleslaw with chicken
D: Skillet Ground Türkiye Tacos

Total calories: 1,268*

Wednesday (1/3)
B: Freezer breakfast burritos
L: Coleslaw with chicken
D: Pumpkin and walnut lasagna with green salad**

Total calories: 1,275*

Thursday (1/4)
B: Air Fryer for Breakfast Banana Split
L: Coleslaw with chicken
D: The remaining portion of pumpkin lasagna with green salad
Total calories: 1,300*

Friday (1/5)
B: Air Fryer for Breakfast Banana Split
L: Coleslaw with chicken
D: Honey Sriracha Grilled Salmon Rice Bowls

Total calories: 1,296*

Saturday (1/6)
B: Ham, cheese and orange breakfast plate
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 vegan ham and breakfast casserole with cheese 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 sprouts and sweet potatoes
Total calories: 1,135*

*This is just a guide, women should aim for around 1,500 calories per day. Here’s a helpful calculator to estimate your calorie needs. It leaves you wiggle room to add more food such as coffee, drinks, fruit, snacks, candy, wine, etc.
**The green salad contains 12 cups of mixed vegetables, 4 green onions, one cup each of: tomatoes, carrots, cucumbers, chickpeas, and half a cup of light vinaigrette. Set half aside with the sauce on the side for dinner on Thursday.

* Google Doc

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