A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Meal Plan (December 22-28)
Whether you celebrate Hanukkah, Christmas, Kwanzaa, or all of the above, we hope you all have the happiest holiday season! I hope your day is filled with joy, peace, and countless blessings shared with your loved ones.
Still looking for a last minute gift? One of my cookbooks or a meal planner would make the perfect gift for your favorite cook, college student, or anyone just starting their weight loss journey!
If you’re new to my meal plans, I’m sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all and it depends on your goals, age, weight, etc.
We also have accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Lastly, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan.
Monday (12/22)
B: Mushroom spinach scrambled eggs and 1 slice of whole grain toast
L: Buffalo Chicken Salad with 2 tablespoons Light Blue Cheese Dressing
D: Lentil Taco and Avocado Salad with Citrus Vinaigrette
Total Calories: 1,276*
Tuesday (12/23)
B: Mushroom spinach scrambled eggs and 1 slice of whole grain toast
L: Buffalo Chicken Salad with 2 tablespoons Light Blue Cheese Dressing
D: Beef chili with 2 tablespoons shredded cheese and 1 tablespoon light sour cream.
Total Calories: 1,197*
Wednesday (12/24)
B: Baked oatmeal with blueberries, banana, and two scrambled eggs
L: Mussels fra diavolo, white bean crostini, 3 buffalo chicken meatballs and 2 tablespoons light blue cheese dressing.
D: Homemade Spinach Manicotti with Cacio e Pepe Brussels Sprouts
Total Calories: 1,300*
Thursday (12/25)
B: Breakfast casserole with sausage, cheese, vegetables and 1 cup grapes
L: Jalapeño Popper Dip with 12 Tortilla Chips, Shrimp Ceviche Cocktail, Mushroom Stuffed Spinach Dip
D: Spiral ham with butternut squash, roasted green beans 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: Turkish Cuban Sandwich
D: Grilled salmon and Mediterranean quinoa salad
Total Calories: 1,197*
Saturday (12/27)
B: Lemon Blueberry Buttermilk Sheet Pancakes with 1 tablespoon maple syrup and ½ sliced banana
L: Classic Split Pea Soup with Ham
D: dinner
Total Calories: 720*
Sunday (12/28)
B: Leftover Lemon Blueberry Buttermilk Sheet Pancakes, topped with 1 tablespoon maple syrup and ½ sliced banana.
L: ¼ white bean salad
D: Sheet Pan Chicken Scarpariello
Total Calories: 1,313*
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
*Google Docs
shopping list
produce
- 3 medium (ripe) bananas and 4 large (unripe) bananas
- 1 ½ pounds seedless red or green grapes
- 1 (6-ounce) container raspberries (can be purchased frozen, if desired)
- 2 pints dried blueberries (can be purchased frozen if desired)
- 6 medium + 1 large lemon
- 2 small limes and 2 medium limes
- 2 medium + 1 large navel orange
- 2 medium (6 ounce) Hass avocados
- 2 medium garlic cloves
- 6 medium shallots
- 5 large jalapenos
- 1 medium serrano pepper
- 2 medium red bell peppers
- 1 (8 ounces) white mushroom, thinly sliced
- 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 + 2 large carrots
- 2 small and 2 medium English cucumbers
- 1 pound Brussels sprouts (or 14 ounces pre-chopped)
- 1 medium butternut squash
- 2 pounds of green beans
- 1 large bunch of chives (you will need about 10)
- 1 small bunch fresh Italian parsley
- 1 small bunch of fresh cilantro
- 1 small bunch/container of fresh thyme
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh chives
- 1 small bunch/container fresh sage
- 1 small head romaine lettuce (or package young romaine leaves)
- 1 small head iceberg lettuce (or a small bag pre-shredded)
- 1 shell/bag baby spinach (5 ounces)
- 1 (5 ounce) clamshell/bag mixed baby greens
- 2 medium and 1 large ripe tomato
- 1 (1 pound) package Campari tomatoes
- 1 dried cherry or grape tomato
- 2 Vidalia onions (large)
- 3 small and 1 medium red onion
- 1 small + 2 medium yellow onions
- 1 pico de gallo (or you can make your own; optional, for lentil tacos)
meat, poultry and fish
- 1 ¼ pound Italian chicken sausage
- 1 ¼ pound ground chicken
- 1 (8 ounce) boneless, skinless chicken breast (or 6 ½ ounces precooked)
- 4 boneless, skinless chicken thighs
- 1 pound 93% lean beef
- 3 pounds (48-50) live mussels
- 1 pound peeled large cooked shrimp
- 3 ounce thick sliced deli turkey
- 1 pack of center cut bacon
- 1 fully cooked spiral sliced ham (6 to 8 pounds)
- 1 whole wild salmon, skinned (2 pounds)
Seasonings and Spices
- extra virgin olive oil
- Avocado oil or canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- maple syrup
- cinnamon
- vanilla extract
- mayonnaise
- Frank’s Red Hot Sauce
- crushed red pepper powder
- balsamic vinegar
- onion powder
- garlic powder
- yellow mustard
- Dijon Mustard
- clove powder
- red pepper powder
- cumin
- paprika
- smoked paprika
- oregano
- Hot Sauce (optional, served with lentil tacos)
- honey
- italian seasoning
Dairy Products and Other Refrigerated Items
- 2½ large eggs
- 1 pint liquid egg whites
- 1 can (12 ounces) skim milk
- 1 (12 ounce) container 1% milk
- 1 pint low-fat buttermilk
- 1 bottle light blue cheese dressing (or make your own)
- 1 small box of unsalted butter
- 1 (15 ounce) part-skim ricotta cheese
- 1 light sour cream for small bathtub
- 1 (16 ounce) whole milk plain Greek yogurt
- 1 block cream cheese (8 ounces)
- 1 (8 ounce) block low-fat cream cheese
- 1 package (8 ounces) + 1 package (16 ounces) shredded part-skim mozzarella cheese
- 1 package (8 ounces) shredded cheddar cheese
- 1 log goat cheese (4 ounces)
- 1 small container feta cheese
- 1 package sliced Swiss cheese (2 slices required if purchased at the deli counter)
- 2 medium wedges of fresh Parmesan cheese
gig*
- 1 medium baguette
- 1 loaf of whole wheat crusted bread (optional, served with mussels)
- 1 sliced whole grain bread
- 1 small sandwich-sized French bread roll (you can also slice Turkish Cuban bread if you prefer)
- 1 pack soft or hard shell corn tortillas
- 1 pack of gnocchi
- 1 large bag of tortilla chips
- 1 pack of panko breadcrumbs
- 1 pack Italian seasoned bread crumbs
- 1 small package unbleached all-purpose flour
- 1 small package of white whole wheat flour
- 1 small package of quick or old fashioned oats
- 1 small package dried quinoa
Canned and Jarred
- 1 small jar creamy peanut butter
- 1 small jar sliced dill pickle
- 1 roasted red pepper (12 ounces)
- 1 small jar cherry peppers (you can add banana peppers to the TK if you like)
- 1 small jar of Kalamata olives with seeds
- 1 small jar of manzanilla olives
- 2 cans (29 ounces) cannellini beans
- 1 (15 ounce) reduced-sodium black beans
- 25-ounce bottle Delallo Marinara (or make your own)
- 1 (10 ounce) can gently chopped tomatoes with green peppers
- 1 can (8 ounces) tomato sauce
- 2 packs (32 ounces) low-sodium chicken broth
- 1 (32-ounce) box low-sodium vegetable broth
frozen
- 2 packages (10 ounces) frozen spinach, chopped
other fabrics
- baking powder
- baking soda
- 1 small package granulated sugar
- 1 (16-ounce) package dried split peas
- 1 small package dry brown lentils
- 1 bottle of dry white wine per person
- 1 bottle of light beer, such as Corona Light
- 1 small package chia seeds
- 1 small package pecans (if purchasing in bulk you will need a generous ½ cup)
- 1 small package almonds (if purchasing in bulk you will need 1 tablespoon)
- 1 small package shelled pistachios (if buying in bulk you will need 2 tablespoons)
*You can also purchase gluten-free if you wish.
