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. 8-14)
As the temperatures drop, my cravings for warm, easy meals rise! Soups and chilis are perfect for this time of year, and many can be done in a slow cooker (ready when you are at the end of the day) or in the instant pot (if you end up short on time)! This easy Beef Chili and my Lasagna Soup are fan favorites- and favorites of mine! Nothing beats coming home to a warm bowl of something delicious—especially when the hard work happened hours earlier! Let these simple, satisfying recipes help make your colder evenings a little cozier.
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!
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:
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 (12/8)
B: Breakfast Stuffed Peppers
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Butternut Squash Cheddar Soup with 2 ounces multigrain baguette and Autumn Salad with Pears and
Gorgonzola*
Total Calories: 1,109**
TUESDAY (12/9)
B: Breakfast Stuffed Peppers
L: LEFTOVER Butternut Squash Cheddar Soup with 2 ounces multigrain baguette and Autumn Salad with Pears and Gorgonzola
D: Ground Turkey Tacos with Best Guacamole and Cilantro Lime Cauliflower Rice
Total Calories: 1,294**
WEDNESDAY (12/10)
B: Breakfast Stuffed Peppers
L: LEFTOVER Butternut Squash Cheddar Soup with 2 ounces multigrain baguette and Autumn Salad with Pears and Gorgonzola
D: Slow Cooker Korean Beef with ¾ cup white rice and Roasted Broccoli
Total Calories: 1,306**
THURSDAY (12/11)
B: Breakfast Stuffed Peppers
L: LEFTOVER Slow Cooker Korean Beef with ¾ cup white rice
D: Chicken Parmesan (½ recipe) with 1 cup whole wheat pasta and Easy Garlic Broccolini
Total Calories: 1,094**
FRIDAY (12/12)
B: Greek Cottage Cheese Bowl
L: LEFTOVER Slow Cooker Korean Beef with ¾ cup white rice
D: Shrimp Sagnaki with 1 cup whole wheat orzo
Total Calories: 1,123**
SATURDAY (12/13)
B: Instant Pot Baked Oatmeal
L: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT
Total Calories: 616**
SUNDAY (12/14)
B: Avocado Egg Salad Salmon Sandwich and an orange
L: LEFTOVER Slow Cooker Chicken and Lentil Soup
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,165**
*Set aside 2 servings of salad with dressing on the side for lunch Tuesday and Wednesday
**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.
Shopping list
Produce
- 1 large banana
- 4 medium oranges
- 3 medium limes
- 1 medium lemon
- 1 medium apple (any variety)
- 2 small pears
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 1 small PLUS 2 medium PLUS 1 large red bell peppers
- 1 small yellow or orange bell pepper (can sub ¼ cup red in Cottage Cheese Bowl, if desired)
- 2 large cubanelle peppers
- 1 small jalapeno (optional, for Guacamole)
- 1 small English cucumber
- 4 large heads garlic
- 1 small shallot
- 1 (3-inch) piece fresh ginger
- 3 ounces mushrooms
- 2 bunches broccolini
- 1 pound fresh string beans
- 1 medium head cauliflower
- 1 ½ pounds broccoli florets
- 2 pounds (4) Yukon Gold potatoes
- 1 medium sweet potato
- 1 (1 ½-pound) butternut squash (or 1 ¼ pound pre-cut)
- 2 medium carrots
- 1 medium head Iceberg lettuce
- 1 (1-pound) clamshell/bag mixed baby greens
- 1 medium bunch scallions
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh thyme
- 1 small PLUS 1 large bunch cilantro
- 1 medium bunch culantro (optional for Sofrito, if you can find it)
- 1 small bunch fresh Italian parsley
- 1 (1-pound) container cherry or grape tomatoes
- 1 medium tomato
- 1 small red onion
- 1 small PLUS 2 medium yellow onions
- 1 container pico de gallo (or ingredients to make your own)
Meat, Poultry and Fish
- 1 package pre-cooked turkey breakfast sausage
- 1 package center-cut bacon
- 1 (4-ounce) package wild Nova lox (smoked salmon)
- 1 ¼ pound jumbo shrimp
- 3 ounces sliced deli chicken or turkey breast
- 2 pounds 93% lean ground turkey
- 1 pound (2) boneless, skinless chicken breasts
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 2 pounds chuck roast
Condiments and Spices
- Extra virgin olive oil
- Avocado oil (can sub olive oil, if desired)
- 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
- Light mayonnaise
- Dijon mustard
- Turmeric
- Cumin
- Adobo seasoning
- Smoked paprika
- Worcestershire sauce
- Red wine vinegar
- Honey
- Taco seasoning (or ingredients to make your own)
- Garlic powder
- Onion powder
- Sesame oil
- Reduced sodium soy sauce*
- Rice vinegar
- Gochujang or Korean BBQ sauce
- Black and white sesame seeds
- Crushed red pepper flakes (optional, for Garlic Broccolini)
- Ketchup
- Dried onion flakes
- Marjoram
Dairy & Misc. Refrigerated Items
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 small box butter
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container skim milk
- 1 (8-ounce) container unsweetened non-dairy milk (can sub skim milk in Baked Oatmeal, if desired)
- 1 small container light sour cream
- 1 (16-ounce) container low fat cottage cheese (I love Good Culture)
- 1 (8-ounce) block feta cheese
- 1 small package gorgonzola cheese
- 1 small wedge fresh Parmesan cheese
- 1 (16-ounce) bag shredded sharp cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese (I like Polly-O)
Grains*
- 1 small package old-fashioned oats
- 1 small loaf sliced whole grain bread
- 1 (12-ounce) multigrain baguette
- 1 package corn tortillas or crunchy taco shells
- 1 small package dry white rice (or 4 ½ cups pre-cooked)
- 1 package seasoned breadcrumbs
- 1 package dry whole wheat pasta (any shape)
- 1 package dry whole wheat orzo pasta
Canned and Jarred
- 1 jar marinara sauce (or ingredients to make your own)
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 small jar pitted Kalamata olives
- 1 small jar capers (optional, for Avocado Egg Salad)
- 1 (32-ounce) carton chicken bone broth
- 2 (32-ounce) cartons chicken broth
- 1 small jar unsweetened apple sauce or apple-pear sauce
Frozen
- 1 small bag frozen chopped spinach
Misc. Dry Goods
- Cornstarch
- Baking powder
- 1 pound dry green or brown lentils
- 1 small package coconut sugar (or sweetener of your choice)
- 1 small package unsweetened shredded coconut (if buying from bulk bin, you need 1 tablespoon)
- 1 small package dates or raisins (optional, for Baked Oatmeal. If buying from bulk bin, you need 2 tablespoons)
- 1 (2.25-ounce) package pecan halves
- 1 small package chia seeds
- 1 (12-ounce) can light beer
Non-Food Items
*You can buy gluten free, if desired
