The Holy Mess 7 Day EASY Weekly Meal Plan – Additional Resources

The Holy Mess 7 Day EASY Meal Plan will guide you to ultimate weight loss success this week. Below are additional resources to make your week extra-easy while you lose the most weight possible in a healthy way.

WW Points on the 7 Day EASY Meal Plan

Weight Watchers members, get your points for each recipe by clicking on these links:

WW Taco Soup – Click here to track directly in WW app.

Chocolate Peanut Butter Oatmeal –  Click here to track this recipe in the WW app.

WW Apple Broccoli Salad – Click here to track this recipe in the WW app.

Panko Breaded Salmon – Click here to track this recipe in the WW app.

WW Apple Crisp – Click here to track this recipe in the WW app.

For other individual meals and snacks, enter the items in your WW app to determine your points.

The 7 day plan has been written to be within your daily points allowance for most individuals.

Did you order this product and need help accessing it? You can get customer support at this link or email us at sara@theholymess.com.

10 MORE Easy Meals & Snacks for the 7 Day Meal Plan

Want even more choices? Use these meals as options in case you don’t like or can’t eat one of the meal choices, or use them for additional days after you complete the 7 day plan.

Kit includes:

• 10 more meals and snacks
• Printable mini-cookbook with recipes.

$14.99

Did you order this product and need help accessing it? You can get customer support at this link or email us at sara@theholymess.com.

How to Use the 7 Day EASY Meal Plan

This meal plan provides you with an exact list of what to eat every day for 7 days for breakfast, lunch, dinner, and 2 snacks.

If you need to trade a food, we suggest you use one of the 200 swaps in the Food Swap guide which is available in the kit.

What if you need more points or calories? Here are some ways to use your additional calories in a healthy way and still lose weight:

• Add an extra half or whole serving to any meal or snack. For example, eat 1 whole cup of rice with dinner instead of 1/2 cup.
• Cook foods in a 1-2 tsp olive oil or butter.
• Add diced avocado on top of a meal or eat 1/4-1/2 avocado with salt as a snack.
• Enjoy an additional healthy snack such as string cheese, apple or banana with peanut butter,  hard-boiled eggs, turkey lunchmeat or pepperoni.

If you are hungry, you may need to add more calories. Use this Free Weight Loss Calorie Calculator  to determine your personal needs. If you are a WW member, remember that you have weekly flex points available to use and enjoy.

During weight loss, the temptation is to cut calories drastically in order to see fast results, but I discourage this because it often leads to binge eating. Instead, your goal should be a moderate reduction of calories that still makes life enjoyable.

Rather than large swings of restriction and overeating, your goal is to make your days mostly the same.

How to Prepare for the 7 Day Meal Plan

For maximum success, we suggest that you do some advanced planning. A few hours at the start of your week will set you up for weight loss mastery as the week progresses.

Here’s exactly what to do.

Two Days Before You Begin

• Grocery shop using provided list.
• Chop vegetables and fruits for all recipes and snacks.

One Day Before You Begin

Prepare the following:

• Chocolate Peanut Butter Oatmeal – Prepare recipe and if desired, portion into individual containers.
• Healthy Taco Soup – Prepare recipe and if desired, portion into individual containers.
• Apple Broccoli Salad Recipe – Prepare recipe and if desired, portion into individual containers.
• Brown ground beef for spaghetti.
• Hard-boil 8 eggs. (Here’s how to hard boil eggs in the Instant Pot, hard boil eggs in the oven, and how to hard boil eggs in the air fryer.)
• Cook 1 cup dry brown rice. (You may use regular rice or minute rice.)
• Grill or bake chicken breast (3 ounces) for Day 6 stir fry lunch.

7 Day Weight Loss Meal Plan with The Holy Mess

Day 1

Breakfast – Dannon Light n Fit Greek yogurt, hard boiled egg – 1 egg, almonds – 1/4 cup, Banana, 1 medium

464 calories, 49 g carbohydrate, 23 g fat, 20 g protein

Lunch – Healthy Taco Soup – 2 cups, Good Thins corn crackers – 1 serving, salsa – 2 T

369 calories, 64 g carbohydrates, 3 g fat, 24 g protein

Dinner – Sirloin steak – 4 ounces, Red potato – 1 medium, Olive oil – 1 tsp, steamed or oven-roasted baby carrots – 2 cups

407 calories, 42 g carbohydrate, 10 g fat, 38 g protein

Snack 1 – Raw mixed vegetables (carrots, celery, grape tomatoes, broccoli) – 2 cups, Light Ranch dressing such as Kraft Light – 2 T

Snack 2 – Apple – 1 medium, light string cheese – 1 stick

Both snacks – 266 calories, 36 g carbohydrate, 10 g fat, 10 g protein

Day 1 Total –

1,506 calories, 191 g carbohydrate, 46 g fat, 92 g protein

Day 2

Breakfast – Chocolate Peanut Butter Oatmeal – 1 serving, turkey sausage links such as Johnsonville or Butterball – 2 links, strawberries – 1 cup

323 calories, 34 g carbohydrate, 10 g fat, 28 g protein

Lunch – Chef salad with Deli ham such as Hillshire Farm – 2 ounces, deli turkey – 2 ounces, light string cheese – 1 piece, lettuce, tomato, cucumber, Light Ranch – 2 T, Good Thins corn crackers – 1 serving. (Tip: Crush some Good Thins and place on top of salad.)

375 calories, 32 g carbohydrates, 15 g fat, 21 g protein

Dinner – Cooked whole wheat spaghetti – 1 cup, Hunt’s spaghetti sauce, roasted garlic flavor – 1/4 cup, lean (95% lean) ground beef, cooked – 3 ounces, Parmesan cheese – 2 T, green beans – 2 cups

472 calories, 66 g carbohydrates, 9 g fat, 37 g protein

Snack 1 – Hard boiled eggs – 2 eggs

Snack 2 – Apple – 1 large, light string cheese – 1 piece

Both snacks – 326 calories, 31 g carbohydrates, 13 g fat, 20 g protein

Day 2 Total

1,496 calories, 163 g carbohydrate, 47 g fat, 106 g protein

Day 3

Breakfast – Eggs – 3 scrambled, salsa – 2 T shredded cheddar cheese – 2 T, melon – 1 cup

404 calories, 21 g carbohydrate, 21 g fat, 23 g protein

Lunch – Panera Bread: Two Pick Two, Low-Fat Chicken Noodle – 1 cup, Asian Sesame Chicken Salad – half with dressing, apple – 1 medium

385 calories, 53 g carbohydrate, 12 g fat, 23 g protein

Dinner – Grilled chicken breast – 6 ounces, Apple Broccoli Salad – 1 serving, cooked brown rice – 1/2 cup

345 calories, 29 g carbohydrate, 15 g fat, 29 g protein

Snack 1 – Raw mixed vegetables (carrots, celery, grape tomatoes, broccoli) – 2 cups, Light ranch dressing such as Kraft Light – 2 T

Snack 2 – Halo Top Vanilla ice cream – 1/2 cup, mini chocolate chips – 1 T

Both snacks – 286 calories, 34 g carbohydrate, 12 g fat, 9 g protein

Day 3 Total

1,420 calories, 137 g carbohydrate, 62 g fat, 88 g protein

Day 4

Breakfast – Chocolate Peanut Butter Oatmeal – 1 serving, turkey sausage links – 2 links, strawberries – 1 cup

329 calories, 35 g carbohydrate, 11 g fat, 28 g protein

Lunch – Healthy Taco Soup – 2 cups, Good Thins corn crackers – 1 serving, salsa – 2 T

379 calories, 67 g carbohydrate, 3 g fat, 26 g protein

Dinner – Pork chop, lean center cut – 4 ounce, baked sweet potato – 1 medium, brown sugar – 3 tsp unpacked, steamed broccoli – 2 cups

397 calories, 44 g carbohydrate, 11 g fat, 35 g protein

Snack 1 – Banana – 1 large, light string cheese – 1 piece

Snack 2 – Hard boiled eggs – 2 eggs

Both snacks – 291 calories, 29 g carbohydrate, 12 g fat, 19 g protein

Day 4 Total

1,396 calories, 175 g carbohydrate, 37 g fat, 108 g protein

Day 5

Breakfast – Dannon Light n Fit Greek yogurt, hard-boiled egg – 1 egg, almonds – 1/4 cup, banana, – 1 medium

297 calories, 43 g carbohydrate, 9 g fat, 14 g protein

Lunch – Healthy Choice Vegetable Beef Soup – 2 servings (2 cups), Apple Broccoli Salad – 1 serving

420 calories, 55 g carbohydrate, 14 g fat, 22 g protein

Dinner – Perdue Simply Smart Lightly Breaded Chicken Strips – 3 ounces, Cooked brown rice – 1/2 cup, G Hughes sugar free BBQ sauce – 2 T, steamed broccoli – 1 cup

305 calories, 40 g carbohydrate, 7 g fat, 20 g protein

Snack 1 – Raw mixed vegetables (carrots, celery, grape tomatoes, broccoli) – 2 cups, Light ranch dressing such as Kraft Light – 2 T

Snack 2 – Halo Top Vanilla ice cream – 1/2 cup

Both snacks – 222 calories, 29 g carbohydrate, 8 g fat, 7 g protein

Day 5 Total

1,244 calories, 167 carbohydrate, 38 g fat, 63 g protein

Day 6

Breakfast – Eggs – 3 scrambled, salsa – 2 T, shredded cheddar cheese – 2 T, melon – 1 cup

404 calories, 21 g carbohydrate, 21 g fat, 23 g protein

Lunch – Grilled chicken breast strips – 3 ounces, stir fry mix – 2 cups, cauliflower rice – 1/2 cup, soy sauce – 2 T, olive oil – 2 tsp

315 calories, 2 g carbohydrate, 14 g fat, 26 g protein

Dinner – Panko Breaded Salmon – mixed vegetables – 2 cups, cooked brown rice – 1/2 cup

568 calories, 58 g carbohydrate, 24 g fat, 49 g protein

Snack 1 – Pear – 1 medium, light string cheese – 1 stick

Snack 2 –  Hershey’s Miniatures Assorted Chocolates

Both snacks – 331 calories, 45 g carbohydrate, 14 g fat, 12 g protein

Day 6 Total

1,618 calories, 126 g carbohydrate, 75 g fat, 71 g protein

Day 7

Breakfast – Chocolate Peanut Butter Oatmeal, turkey sausage links – 2 links, strawberries – 1 cup

329 calories, 35 g carbohydrate, 11 g fat, 28 g protein

Lunch – Kashi Steam Meal Chicken Fettuccini Pasta – 1 serving, Orange – 1 large

357 calories, 60 g carbohydrate, 7 g fat, 19 g protein

Dinner – Chicken leg – 1 large, baked in oven & brushed with 2 T G. Hughes Barbeque sauce, Corn on cob – 1 medium ear, Steam Fresh California mix – 2 cups

371 calories, 33 g carbohydrate, 11 g fat, 35 g protein

Snack 1 – Light Apple Crisp Recipe – Halo Top Vanilla Ice Cream – 1/2 cup

Snack 2 – Hard boiled eggs – 2 eggs

Both snacks – 429 calories, 50 g carbohydrate, 17 g fat, 20 g protein

Day 7 Total

1,486 calories, 178 g carbohydrate, 46 f fat, 102 g protein

Recipes in 7 Day Meal Plan

Here are the recipes included in the 7 Day EASY Meal Plan.

Chocolate Peanut Butter Oatmeal

Healthy Taco Soup

Panko Breaded Salmon Recipe 

Apple Broccoli Salad Recipe

Light Apple Crisp Recipe

Recipes in Bonus Kit: 10 MORE Meals & Snacks

These recipes are included in the bonus kit.

Weight Watchers Pumpkin Muffins

Hearty Hamburger Soup Recipe

Low Carb Southwest Breakfast Egg Muffins

Helpful Tips for Using the 7 Day Meal Plan

Follow these helpful tips to make your week successful.

• Unless a recipe specifically calls for oil, use cooking spray. We like Pam Extra Virgin Olive Oil but any spray will work.
• Read through the plan and shop for groceries (using our shopping list) before you begin.
• While not required, spending a day doing meal prep will set you up for success all week long.
• Any fruit may be substituted for the fruits listed. Use what you enjoy. If you are making a swap, swap only a fruit for another fruit.
• Vegetables may be substituted for others you enjoy or have on hand. Only swap a vegetable for a vegetable.
• If you cannot find an exact prepared food, substitute with a food that is similar in calories.
• You may use artificial sweetener (with no additional calories or sugar). Keep in mind that artificial sweeteners cause water retention in some individuals.
• You may drink any liquids without calories, such as water, coffee, tea, Crystal Light and diet soda. If you drink beverages with additional calories, be sure to count them as additional.
• You may use any spices and spice blends that do not have additional calories or sugar.
• The diet is approximately 1,200-1,600 calories per day.
• The plan fits into the daily points for most WW Personal Points.
• You may need more calories based on your body’s needs. Use this calorie calculator to estimate your daily calorie allowance. WW members have weekly flex points that can be used for additional food.
• This plan is not a substitute for medical advice. Consult your doctor or a medical professional for advice.

Answers to FAQ About the 7 Day Easy Meal Plan

Here are answers to questions we receive most about this weight loss plan.

How much weight can I expect to lose on the 7 day diet?

You may expect to lose 2-8 pounds while using this meal plan and may lose as many as 5-10 pounds.

Can I still drink coffee?

Yes, you may drink coffee and any beverage without calories. If you drink calories, be sure to count them as additional points or calories.

What if I get too hungry?

You may add additional foods to the meal plan, depending on your daily calorie needs. WW members may use flex points. Use this calorie calculator to determine your daily calorie range.

What if I don’t like one of the meals?

We suggest giving each meal a try since you might find a new favorite. However, if you need to make a swap, choose a replacement that is as similar as possible.

Is this weight loss plan safe?

Yes, this plan is safe for most people. This diet focuses on vegetables, fruit, whole grains, and lean protein. Contact your doctor or other medical professional to determine what is right for you.

How do I keep losing weight after the 7 days is over?

Weight loss happens from eating fewer calories than you burn. Use what you learn from the challenge to keep the weight loss going. We recommend tracking with an app like My Fitness Pal or Weight Watchers for continued success.

This meal plan is not a substitute for medical advice. Consult with your doctor or other medical professional to determine your needs.

Nutritional information calculated with My Fitness Pal, December, 2020. Amounts are estimates.

WW and Weight Watchers International does not endorse and is not associated with this plan.