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 11-17)
As the holidays draw near, so does the pressure to make sure you haven’t forgotten any presents! They can add up quick- teachers, assistants, babysitters etc! Homemade gifts are always a great option- make a basket or a bag of treats for teachers, neighbors, friends! Mix and match these Pizzelle Cookies, Dark Chocolate Peanut Butter Bark, and Gingerbread Christmas Trees for the perfect homemade holiday gift. And if you need a gift under $25, Skinnytaste Simple makes the perfect gift!
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 (12/11)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 1 ounce avocado and Cheddar Biscuits
Total Calories: 1,052*
TUESDAY (12/12)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with Pico de Gallo
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 1 ounce avocado and Cheddar Biscuits
D: Instant Pot Chipotle Chicken Bowls with Cilantro Lime Quinoa
Total Calories: 1,104*
WEDNESDAY (12/13)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) with Pico de Gallo
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 1 ounce avocado and Cheddar Biscuits
D: Braised Brisket with Potatoes and Carrots and Waffled Vegetable Latkes (recipe x 2)
Total Calories: 1,202*
THURSDAY (12/14)
B: Cinnamon Apple Yogurt Bowls
L: Salmon Avocado Salad (½ recipe)**
D: LEFTOVER Braised Brisket with Potatoes and Carrots and Waffled Vegetable Latkes
Total Calories: 1,110*
FRIDAY (12/15)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Salmon Avocado Salad
D: Pineapple Shrimp Fried Rice
Total Calories: 1,043*
SATURDAY (12/16)
B: Spinach Ricotta Quiche and an orange
L: Asian Chicken Chopped Salad
D: DINNER OUT
Total Calories: 619*
SUNDAY (12/17)
B: LEFTOVER Spinach Ricotta Quiche and an orange
L: 1 ¼ cup Loaded Baked Potato Soup
D: Chicken Cassoulet with Sausage and Swiss Chard with 2 ounces multigrain baguette
Total Calories: 1,084*
*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.
**You can cook the salmon Wednesday night, if desired.
Shopping List
Produce
- 8 medium oranges
- 4 medium limes
- 1 medium apple
- 2 medium pineapples
- 2 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 4 medium jalapenos
- 1 (2-inch) piece fresh ginger
- 1 mini Persian cucumber (can sub 1 small English, if desired)
- 1 (2-pound) bag carrots
- 1 small bunch celery
- 2 ears of corn
- 1 small head cauliflower
- 4 red bell peppers
- 2 medium PLUS 4 large Russet potatoes
- 2 pounds (8 medium) red potatoes
- 1 pound (2 large) zucchini
- 1 large bunch scallions
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill (optional, for Latkes)
- 1 (5-ounce) container mixed greens
- 1 (5-ounce) container baby spinach
- 1 small head Romaine lettuce
- 1 medium head Bibb lettuce
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 2 medium bunches Swiss Chard
- 2 dry pints cherry or grape tomatoes
- 4 medium vine-ripened tomatoes
- 1 small PLUS 4 large white onions
- 1 small red onion
- 4 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- ¾ pound Italian chicken sausage
- 1 pound ground chicken
- 3 ½ pounds boneless, skinless chicken thighs
- ½ pound wild salmon fillets
- 1 large (about 5 pounds) beef brisket
- 1 ¼ pounds large peeled and deveined shrimp
Grains*
- 1 small package unbleached all-purpose flour
- 1 small package dry quinoa
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package panko breadcrumbs
- 1 (8-ounce) multigrain baguette
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)
- Mayonnaise
- Cumin
- Chili powder
- Garlic powder
- Onion powder
- Smoked paprika
- Parsley
- Cinnamon
- Nutmeg
- Dijon mustard
- Apple cider vinegar (I like Braggs)
- Regular or reduced sodium soy sauce*
- Fish sauce
- Rice vinegar
- Sesame oil
- Honey
- Hoisin sauce*
- Sriracha sauce
- Bay leaves
- Herbs de Provence
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 small tub whipped butter
- 1 (8-ounce) container light sour cream
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 package deep dish pie crust dough
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) container skim milk
- 1 pint low fat (1%) milk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container whole milk plain yogurt
- 1 (16-ounce) container nonfat plain yogurt
Canned and Jarred
- 1 (2.6-ounce) package light tuna in water
- 2 (15-ounce) cans black beans
- 3 (15-ounce) cans cannellini beans
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can water chestnuts
- 1 (14-ounce) can reduced sodium vegetable broth
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (32-ounce) carton beef broth
- 1 small package chipotle paste
- 1 small jar mild salsa
- Apple sauce or capers (optional, for Latkes)
Frozen
- 1 (8-ounce) package corn kernels
Misc. Dry Goods
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 1 tablespoon)
- 1 small package walnuts or pecans (if buying from bulk bin, you need ¼ cup)
- 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
- Baking powder
- 1 small package raw sugar
- 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
- 1 bottle white wine
*You can buy gluten free, if desired