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. 22-28)
Wishing everyone the happiest holiday season—whether you celebrate Hanukkah, Christmas, Kwanzaa or all of the above! I hope your days are filled with joy, peace, and countless blessings shared with those you love.
Still looking for a last-minute gift? One of my cookbooks or the meal planner would be a perfect present for your favorite cook, college student or someone just starting their weight-loss journey!
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 (12/22)
B: Mushroom Spinach Scrambled Eggs with 1 slice whole grain toast
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing
D: Lentil Tacos and Avocado Salad with Citrus Vinaigrette
Total Calories: 1,276*
TUESDAY (12/23)
B: Mushroom Spinach Scrambled Eggs with 1 slice whole grain toast
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing
D: Beef Chili with 2 tablespoon shredded cheese and 1 tablespoon light sour cream
Total Calories: 1,197*
WEDNESDAY (12/24)
B: Baked Oatmeal with Blueberries and Bananas and 2 scrambled eggs
L: Mussels Fra Diavolo, White Bean Crostini and 3 Buffalo Chicken Meatballs with 2 tablespoons light blue cheese dressing
D: Homemade Spinach Manicotti and Cacio e Pepe Brussels Sprouts
Total Calories: 1,300*
THURSDAY (12/25)
B: Breakfast Casserole with Sausage, Cheese and Veggies and 1 cup grapes
L: Jalapeno Popper Dip with 12 tortilla chips, Shrimp Ceviche Cocktail and Spinach Dip Stuffed Mushrooms
D: Spiral Ham with Butternut Squash Bake with Goat Cheese and Pistachios and Roasted Green Beans with Caramelized Onions
Total Calories: 1,180*
FRIDAY (12/26)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Turkey Cuban Sandwich
D: Baked Salmon with Mediterranean Quinoa Salad
Total Calories: 1,197*
SATURDAY (12/27)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Classic Split Pea Soup with Ham
D: DINNER OUT
Total Calories: 720*
SUNDAY (12/28)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: ¼ White Bean Salad
D: Sheet Pan Chicken Scarpariello
Total Calories: 1,313*
*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
- 3 medium (ripe) PLUS 4 large (under ripe) bananas
- 1 ½ pounds seedless red or green grapes
- 1 (6-ounce) container raspberries (can buy frozen, if desired)
- 2 dry pints blueberries (can buy frozen, if desired)
- 6 medium PLUS 1 large lemon
- 2 small PLUS 2 medium limes
- 2 medium PLUS 1 large Navel oranges
- 2 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 6 medium shallots
- 5 large jalapenos
- 1 medium serrano pepper
- 2 medium red bell peppers
- 1 (8-ounce) container sliced white mushrooms
- 5 ounces sliced shiitake mushrooms
- 1 ½ pounds whole baby bella (crimini) or white mushrooms
- 5 ounces broccoli florets
- 1 small bunch celery
- 1 small PLUS 2 large carrots
- 2 small PLUS 2 medium English cucumbers
- 1 pound Brussels sprouts (or 14 ounces pre-shredded)
- 1 medium butternut squash
- 2 pounds green beans
- 1 large bunch scallions (you need about 10)
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh sage
- 1 small head Romaine lettuce (or package baby romaine leaves)
- 1 small head Iceberg lettuce (or small bag pre-shredded)
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag mixed baby greens
- 2 medium PLUS 1 large vine-ripened tomatoes
- 1 (1-pound) package Campari tomatoes
- 1 dry pint cherry or grape tomatoes
- 2 large Vidalia onions
- 3 small PLUS 1 medium red onions
- 1 small PLUS 2 medium yellow onions
- 1 container Pico de Gallo (or ingredients to make your own. Optional, for Lentil Tacos)
Meat, Poultry and Fish
- 1 ¼ pounds Italian chicken sausage
- 1 ¼ pound ground chicken
- 1 (8-ounce) boneless, skinless chicken breast (or 6 ½ ounces pre-cooked)
- 4 boneless, skinless chicken thighs
- 1 pound 93% lean ground beef
- 3 pounds (48 to 50) live mussels
- 1 pound large cooked peeled shrimp
- 3 ounces thick sliced deli turkey
- 1 package center-cut bacon
- 1 (6 to 8 pound) fully cooked spiral sliced ham
- 1 (2-pound) whole skin-on side piece wild salmon
Condiments and Spices
- Extra virgin olive oil
- Avocado or canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Maple syrup
- Cinnamon
- Vanilla extract
- Mayonnaise
- Frank’s RedHot sauce
- Crushed red pepper flakes
- Balsamic vinegar
- Onion powder
- Garlic powder
- Yellow mustard
- Dijon mustard
- Ground cloves
- Chili powder
- Cumin
- Paprika
- Smoked paprika
- Oregano
- Hot sauce (optional, for serving with Lentil Tacos)
- Honey
- Italian seasoning
Dairy & Misc. Refrigerated Items
- 2 ½ dozen large eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container skim milk
- 1 (12-ounce) container 1% milk
- 1 pint low fat buttermilk
- 1 jar light blue cheese dressing (or ingredients to make your own)
- 1 small box unsalted butter
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 small tub light sour cream
- 1 (16-ounce) tub whole milk plain Greek yogurt
- 1 (8-ounce) block cream cheese
- 1 (8-ounce) block reduced fat cream cheese
- 1 (8-ounce) bag PLUS 1 (16-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (4-ounce) log goat cheese
- 1 small container feta cheese
- 1 package sliced Swiss cheese (if buying from deli counter, you need 2 slices)
- 2 medium wedges fresh Parmesan cheese
Grains*
- 1 medium baguette
- 1 loaf whole wheat crusty bread (optional, for serving with Mussels)
- 1 small loaf sliced whole grain bread
- 1 small sandwich size French bread roll (can sub sliced bread in Turkey Cuban, if desired)
- 1 package soft or hard shell corn tortillas
- 1 package gnocchi
- 1 large bag tortilla chips
- 1 package panko breadcrumbs
- 1 package Italian seasoned breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package quick or old fashioned oats
- 1 small package dry quinoa
Canned and Jarred
- 1 small jar creamy peanut butter
- 1 small jar sliced dill pickles
- 1 (12-ounce) jar roasted red peppers
- 1 small jar cherry peppers (can sub banana peppers in TK, if desired)
- 1 small jar pitted Kalamata olives
- 1 small jar Manzanilla olives
- 2 (29-ounce) cans cannellini beans
- 1 (15-ounce) can reduced sodium black beans
- 2 (25-ounce) jars Delallo marinara (or ingredients to make your own)
- 1 (10-ounce) can mild diced tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 2 (32-ounce) cartons low sodium chicken broth
- 1 (32-ounce) carton low sodium vegetable broth
Frozen
- 2 (10-ounce) packages frozen chopped spinach
Misc. Dry Goods
- Baking powder
- Baking soda
- 1 small package granulated sugar
- 1 (16-ounce) package dry split peas
- 1 small package dry brown lentils
- 1 single serve bottle dry white wine
- 1 bottle light beer, such as Corona Light
- 1 small package chia seeds
- 1 small package pecans (if buying from bulk bin, you need a generous ½ cup)
- 1 small package almonds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
*You can buy gluten free, if desired
