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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 Weight Watchers points.
Free 7 Day Healthy Meal Plan (Dec 18-24)
Still needing some last minute holiday sweet treats? My Cranberry Bliss Bars or these Peppermint Meringues are sure to fit the bill! Looking for some meatless recipes for Christmas Eve? Try this Flounder Picatta, Chilled Calamari Salad with Lemon and Parsley or this easy Sheet Pan Shrimp Oreganata for the perfect addition to your table! And if you still need to shop for last minute gifts, pair my Skinnytaste Simple Cookbook with some ingredients from the book like I did here for my Instant Pot Spaghetti Os recipe from my cookbook!
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
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:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (12/18)
B: Meal Prep Breakfast Taco Scramble
L: Avocado Quinoa Salad
D: Spicy Gochujang Tofu Bowls (recipe x 2)
Total Calories: 1,366*
TUESDAY (12/19)
B: Meal Prep Breakfast Taco Scramble
L: Avocado Quinoa Salad
D: Turkey Taco Spaghetti Squash Boats with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Total Calories: 1,206*
WEDNESDAY (12/20)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with Black Bean, Avocado, Cucumber and Tomato Salad
D: Escarole Pasta with Sausage and Peppers with 2 cups arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette
Total Calories: 1,106*
THURSDAY (12/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Escarole Pasta with Sausage and Peppers with 2 cups arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette
D: Chicken and Broccoli Stir Fry with ¾ cup brown rice
Total Calories: 1,206*
FRIDAY (12/22)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Escarole Pasta with Sausage and Peppers with 2 cups arugula, 1 tablespoon shaved parmesan and 2 teaspoons light balsamic vinaigrette
D: Salmon Coconut Curry with Spinach and Chickpeas
Total Calories: 1,082*
SATURDAY (12/23)
B: Avocado Toast (recipe x 4) and an orange
L: Italian Sub Broccoli Salad
D: DINNER OUT
Total Calories: 664*
SUNDAY (12/24)
B: Baked Oatmeal with Blueberries and Bananas
L: Drunken Mussels and Shrimp Ceviche Cocktail
D: Homemade Spinach Manicotti and Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans
Total Calories: 1,123*
*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
- 3 medium bananas
- 2 small PLUS 6 medium limes
- 4 medium oranges
- 1 dry pint blueberries (can sub frozen in Baked Oatmeal, if desired)
- 1 medium pomegranate (or 1 small package pomegranate seeds)
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 small shallot
- 1 (4-inch) piece fresh ginger
- 2 medium jalapenos
- 1 medium serrano pepper
- 1 large Fresno chili
- 1 small PLUS 1 medium red bell pepper
- 1 small PLUS 1 large English cucumber
- 3 small spaghetti squash (about 1 ½ pounds each)
- 1 pound baby gold or red potatoes
- 1 ½ pounds broccoli florets
- 1 large bunch scallions (you need about 12)
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 medium package tri-color coleslaw (you need 6 cups)
- 1 medium head escarole
- 1 (5-ounce) bag/clamshell mixed greens
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell baby arugula
- 1 small head iceberg lettuce (or 1 small bag pre-shredded)
- 1 dry pint cherry or grape tomatoes
- 3 medium vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small red onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 1 pound Italian chicken sausage
- 1 pound boneless, skinless chicken breasts
- 1 pound large cooked peeled shrimp
- 1 ½ pounds (4) skin-on salmon filets
- 1 small package genoa salami
- 3 ounces lean deli ham
- 3 ounces lean deli turkey
- 2 pounds (about 44) live mussels
Grains*
- 1 small package dry quinoa (or 1 ½ cups pre-cooked)
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 (16-ounce) package short pasta
- 1 small package quick or old fashioned oats
- 1 small loaf sliced whole grain bread
- 1 package white whole wheat flour
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)
- Garlic powder
- Adobo seasoning salt
- Cumin
- Chili powder
- Paprika
- Oregano
- Gochujang
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Crushed red pepper flakes
- Light balsamic vinaigrette
- Mirin
- Sesame seeds
- Pure maple syrup
- Cinnamon
- Red wine vinegar
- Vanilla extract
- Champagne vinegar
- Madras curry powder
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 small package gorgonzola cheese
- 1 (4-ounce) package fresh mozzarella cheese
- 1 small block or package sliced reduced fat provolone cheese
- 1 medium wedge fresh Parmigiano Reggiano or Parmesan cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag reduced fat Mexican cheese blend
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small box butter
- 1 quart 1% milk
- 1 small container pomegranate juice
- 2 (14-ounce) packages extra-firm tofu
Canned and Jarred
- 1 (8-ounce) can tomato sauce
- 2 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 1 (14-ounce) can light coconut milk
- 1 (14-ounce) can chicken broth
- 1 (14-ounce) can vegetable broth
- 1 jar sliced pepperoncini
- 1 small can/jar anchovies
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
Frozen
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- Baking powder
- Cornstarch
- 1 small package granulated sugar
- 1 bottle white wine
- 1 medium size bag pecan halves
- Colored sprinkles, cherries (optional, for topping Breakfast Banana Split)
*You can buy gluten free, if desired
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