A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Dec 16-22)
Planning your holiday parties? These Sugar Plum Baked Brie Bites and Spinach Dip Stuffed Mushrooms are the ideal Christmas appetizers, while my Pizzelle Cookies or Peppermint Meringues make the perfect dessert to make and take to any celebration!
A Word About the New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. I will start updating the points but it would be a HUGE help if you are on my site and see the new points, to leave a comment on that recipe so I can quickly update it!
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!
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!
Buy the Skinnytaste meal planner here:
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!)
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 (12/16)
B: Mango Coconut Chia Pudding
L: Chicken Salad on 1 slice sourdough bread and a pear
D: Stuffed Shells with Garlic Butter Mushrooms
Total Calories: 1,074*
TUESDAY (12/17)
B: Mango Coconut Chia Pudding
L: Chicken Salad on 1 slice sourdough bread and a pear
D: Healthy Cod Fish Tacos with Cilantro Lime Cauliflower Rice and Quick Black Beans
Total Calories: 1,101*
WEDNESDAY (12/18)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad on 1 slice sourdough bread and an apple
D: Turkey Burgers with Broccoli Salad
Total Calories: 1,144*
THURSDAY (12/19)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad on 1 slice sourdough bread and an apple
D: Air Fryer Steak with LEFTOVER Broccoli Salad
Total Calories: 1,014*
FRIDAY (12/20)
B: Avocado Toast with Egg and an orange
L: Hearts of Palm Noodle Peanut Stir Fry
D: Teriyaki Shrimp Quinoa Bowl with Mango-Cucumber Salsa
Total Calories: 1,057*
SATURDAY (12/21)
B: Baked Oatmeal with Blueberries and Bananas
L: 2 cups Sweet Potato Soup with Sausage and Kale
D: DINNER OUT
Total Calories: 609*
SUNDAY (12/22)
B: Breakfast BLT Salad (recipe x 2)
L: Air Fryer Chicken Wings with Veggie Shooters
D: Pork Tenderloin with Cherry Sauce with Garlic Mashed Potatoes and Roasted Brussels Sprouts
Total Calories: 1,172*
*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.
*Google doc
Shopping list
Produce
- 4 medium ripe bananas
- 2 medium mangoes
- 2 medium pears
- 2 medium apples
- 1 medium orange
- 1 medium lemon
- 5 medium limes
- 1 dry pint blueberries
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 2 large heads garlic
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeno
- 1 medium yellow bell pepper
- 1 medium PLUS 1 large red bell peppers
- 2 large cubanelle peppers
- 1 pound orange-flesh sweet potatoes
- 2 pounds (4) Yukon Gold potatoes
- 1 large English cucumber
- 3 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 1 small bunch celery
- 4 medium carrots
- 1 pound whole Baby Bella or Crimini mushrooms
- 1 large head broccoli florets
- 1 medium head cauliflower
- 1 pound Brussels sprouts
- 1 large bunch scallions
- 1 medium PLUS 1 large bunch Lacinato kale
- 2 large bunches fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 medium bunch culantro (if you can find it)
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh chives or dill
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Sweet Potato Soup, if desired)
- 1 small head white cabbage (can buy a pre-shredded mix, if desired)
- ½ small head red cabbage (can buy a pre-shredded mix with white cabbage, if desired)
- 1 (10-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula (for garnish on Veggie Shooters. Can skip, if desired)
- 1 dry pint grape or cherry tomatoes
- 1 small red onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 large package center-cut bacon (you need 16 slices)
- 1 large package (20) chicken wingettes and drumettes
- 1 rotisserie chicken
- 1 pound mild Italian chicken sausage
- 1 pound 93% lean ground turkey
- 1 ½ pounds (4) sirloin steaks
- 1 pound (4) skinless firm white fish fillets such as cod, snapper or mahi mahi
- 1 pound peeled, deveined, tail-off shrimp
- 2 (1-pound) pork tenderloins
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)
- Pure maple syrup
- Ground cinnamon
- Hot sauce or crushed red pepper flakes (optional, for Avocado Toast)
- Honey
- Vanilla extract
- Red wine vinegar
- Light mayonnaise
- Dijon mustard
- Seasoned salt
- Sesame oil
- Sesame seeds
- Reduced sodium soy sauce*
- Sriracha sauce
- Apple cider vinegar
- Adobo seasoning
- Thyme
- Garlic powder
- Onion powder
- Paprika
- Oregano
- Ground sage
- White balsamic vinegar
- Balsamic vinegar
- Cumin
- Chili lime seasoning, such as Tajin
- Sazon seasoning
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- Rice vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small tub light or fat free sour cream
- 1 small container dairy-free heavy cream (optional, for Sweet Potato Soup)
- 1 pint low fat buttermilk
- 1 pint nonfat milk
- 1 (8-ounce) container unsweetened almond milk
- 1 small box unsalted butter
- 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
- 1 small package goat cheese
Grains*
- 1 loaf sliced sourdough or whole grain bread
- 1 small package hamburger buns
- 1 small package corn tortillas (you need 8)
- 1 small package quick or old fashioned oats
- 1 small package dry multi-color quinoa
- 1 package jumbo pasta shells
- 1 package seasoned whole wheat breadcrumbs
Canned and Jarred
- 1 (13.6-ounce) can lite coconut milk
- 1 small jar peanut butter
- 1 small jar reduced sugar cherry preserves (I like Bonne Maman)
- 1 small jar pesto (or ingredients to make your own)
- 1 jar marinara (or ingredients to make your own)
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chicken broth
- 1 (15-ounce) can vegetable broth
- 2 (32-ounce) cartons unsalted chicken bone broth
- 1 jar Better than Boullion Chicken Base
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package sweetened shredded dried coconut (if buying from bulk bin, you need 1 tablespoon)
- 1 small package pecan halves (if buying from bulk bin, you need ½ cup)
- 1 small package shelled sunflower seeds (if buying from bulk bin, you need ½ cup)
- 1 small package dried unsweetened cranberries
- NuNaturals liquid stevia, monk fruit or sweetener of your choice (can use honey in Chia Pudding, if desired)
- Baking powder
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- Colored sprinkles (optional, for Breakfast Banana Split)
*You can buy gluten free, if desired
