posted December 16, 2022 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
Can you believe it is almost the end of the year?? I wish you all a Happy Hanukkah and a Merry Christmas. Spending time with family, friends and loved ones are some of the most important things to be thankful for this season. Having a Christmas breakfast or brunch? Feeding a crowd? Check out my Yogurt Sheet Pan Pancakes with Mixed Berries, Veggie Ham and Cheese Breakfast Casserole or Baked Oatmeal with Blueberries and Bananas.
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
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW 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 (12/19)
B: 1 slice whole grain bread with 1 tablespoon peanut butter and ½ medium sliced banana
L: Buffalo Chicken Salad (½ recipe)
D: Braised Brisket with Potatoes and Carrots with Waffled Vegetable Latkes* (recipe x 2)
Total Calories: 1,135**
TUESDAY (12/20)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce avocado
L: LEFTOVER Braised Brisket with Potatoes and Carrots with 1 LEFTOVER Waffled Vegetable Latke
D: One-Pot Chicken Fajita Pasta
Total Calories: 1,021**
WEDNESDAY (12/21)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Braised Brisket with Potatoes and Carrots with 1 LEFTOVER Waffled Vegetable Latke
D: Butternut Squash Galette with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
Total Calories: 1,092**
THURSDAY (12/22)
B: Savory Cottage Cheese Bowl
L: Orange and Arugula Salad with Red Onion and Gorgonzola with LEFTOVER Butternut Squash Galette
D: Quick Beef Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 1,105**
FRIDAY (12/23)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with ¼ cup fresh salsa and 1 ounce avocado
L: Orange and Arugula Salad with Red Onion and Gorgonzola with LEFTOVER Butternut Squash Galette
D: DINNER OUT!
Total Calories: 706**
SATURDAY (12/24)
B: Banana Nut Protein Oats (recipe x 4)
L: Easy Baked Coconut Shrimp and Easy Crustless Spinach and Feta Pie
D: Chilled Calamari Salad with Lemon and Parsley, Drunken Mussels and Homemade Manicotti
Total Calories: 1,382**
SUNDAY (12/25)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese
L: Baked Brie Phyllo Tarts with Craisins and Walnuts and Classic Deviled Eggs
D: Apricot-Rum Glazed Spiral Ham with Spinach and Bacon Stuffed Mushrooms and Garlic Mashed Potatoes
Total Calories: 778**
*Set aside 2 latkes 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
- 5 medium bananas
- 1 small sweet apple, such as Honey Crisp
- 2 small oranges
- 2 medium lemons
- 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 small PLUS 1 large shallot
- 4 medium PLUS 1 large red bell pepper
- 2 large yellow bell pepper
- 1 (1 ¼-pound) butternut squash (or ¾ pound pre-cut)
- ¾ pound Brussels sprouts
- 1 pound (2 large) zucchini
- 2 Persian cucumbers (can sub 1 small English)
- 2 pounds (4 medium) Yukon Gold potatoes
- 2 pounds (8 medium) red potatoes
- 2 pounds (4 large) Russet potatoes
- 1 (14-ounce) package baby bella (or Crimini) mushrooms
- 1 small PLUS 7 large carrots
- 1 small bunch celery
- 1 medium bunch scallions
- 1 small container/bunch fresh chives
- 1 small container/bunch fresh dill
- 1 large bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch fresh thyme
- 1 small head Romaine or Butter lettuce
- 1 (5-ounce) container mixed greens (such as baby arugula and spinach)
- 1 (1-pound) container baby spinach
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 5 large white onions
- 1 small PLUS 2 medium PLUS 2 large yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 (6 to 8-pound) Hickory smoked fully cooked spiral cut ham
- 1 large (5-pound) beef brisket
- 1 pound 93% lean ground beef
- 1 1/4 pounds boneless, skinless chicken breasts (can buy 1 pound PLUS 1 small can of canned or package pre-cooked chicken for Buffalo Chicken Salad, if desired)
- 1 pound large peeled and deveined shrimp
- 1 pound fresh squid
- 2 pounds live mussels
Grains*
- 1 small loaf sliced whole grain bread
- 1 package small pasta such as cavatappi or penne
- 1 package matzo meal (can sub flour in Latkes, if desired)
- 1 small package whole white wheat flour
- 1 small package all-purpose flour
- 1 small package quick oats
- 1 package panko breadcrumbs
- 1 package Italian seasoned breadcrumbs
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)
- Regular or light mayonnaise
- Frank’s RedHot sauce
- Cumin
- Paprika
- Chili powder
- Garlic powder
- Dijon mustard
- Balsamic vinegar
- Red wine vinegar
- Honey
- Pure maple syrup
- Rice wine vinegar
- Crushed red pepper flakes
Dairy & Misc. Refrigerated Items
- 3 dozen eggs
- 1 pint liquid egg whites
- 1 quart nonfat milk
- 1 pint 1% milk
- 1 small container whipped butter
- 1 large wedge fresh Parmesan cheese
- 1 small wheel light brie cheese
- 1 (8-ounce) block Gruyere cheese (I like Finlandia)
- 1 small package gorgonzola or blue cheese
- 1 small package crumbled Feta cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 small tub light sour cream
- 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
- 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (11-inch) refrigerated pie crust dough
- 1 small container light blue cheese dressing (or ingredients to make your own)
Canned and Jarred
- 1 small jar peanut butter
- 1 (32-ounce) carton reduced sodium chicken broth1 (32-ounce) carton beef broth
- 1 (14-ounce) can vegetable broth
- 1 jar marinara (or ingredients to make your own)
- 2 (10-ounce) cans RoTel diced tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can reduced sodium black beans
- 1 small jar salsa (can buy fresh from refrigerated section, if desired)
- 1 small jar roasted red peppers
- 1 can/jar anchovies
- 1 jar apricot preserves
- 1 small jar unsweetened apple sauce (optional, for topping Latkes)
- 1 small jar capers (optional, for topping Latkes)
Frozen
- 1 package mini phyllo shells (such as Athens)
- 2 (10-ounce) packages frozen chopped spinach
Misc. Dry Goods
- Baking powder
- 1 small bottle white wine
- 1 small bottle dark rum
- 1 bottle light beer (such as Corona light. Can sub beef broth in Beef Chili, if desired)
- 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
- 1 small package craisins (if buying from bulk bin, you need 4 tablespoons)
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chopped pecans (if buying from bulk bin, you need ½ cup)
- 1 small package chopped walnuts (if buying from bulk bin, you need 5 whole walnuts)
- 1 small package shredded sweetened coconut
*You can buy gluten free, if desired