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 30 – January 5)
I hope everyone had a great holiday! I can’t believe that 2024 is now coming to an end! I am so grateful for all the blessings you have given me this year.
Many cultures have foods that are believed to bring good luck and prosperity in the coming year. A Southern favorite, black-eyed peas are a symbol of good luck and prosperity, and eating them with the green vegetable is common to symbolize money and success in the year ahead. In many Latin American countries, eating 12 grapes at midnight is a tradition to bring good luck. Each grape represents a month in the coming year, and eating grapes is believed to bring prosperity, happiness, and good luck. It is believed that eating lentils will bring wealth and good luck. This tradition is often accompanied by the eating of pork, which is considered a symbol of progress and prosperity because pigs root forward when foraging. Long noodles are eaten to symbolize longevity. It is said that the longer the noodle, the longer it lasts, and it brings good health throughout the year.
No matter what traditions your family follows, we wish you a healthy, happy, and prosperous New Year! Thank you to everyone for being part of the Skinnytaste family!
A word about the new WW Points Plan
For all my WW friends, WW has added a new 0-point food (oatmeal!), but it will take some time to update the recipe. The good news is that every recipe on my site is linked to the WW Recipe Builder (which only works on phones), which automatically gives you new points. Let’s start updating the points. However, it would be a great help if you come to my site to check for new points and leave a comment on the recipe so I can update it quickly!
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 (12/30)
B: Apple Pie Overnight Oats
L: Chickpea Tuna Salad with 2 cups of mixed greens
D: Lentil Bolognese with Arugula Salad
Total Calories: 1,109*
Tuesday (12/31)
B: Apple Pie Overnight Oats
L: Chickpea Tuna Salad with 2 cups of mixed greens
D: Beef Tenderloin with Parmesan Brussels Sprouts and Sweet Potato Salad
Total Calories: 1,319*
Wednesday(1/1)
B: Easy Bagels with Smoked Salmon Platter (Recipe x 2)
L: Black-eyed bean dip with 12 tortilla chips and Italian shrimp salad.
D: Crock Pot Sesame Chicken with ½ cup brown rice, roasted broccoli, and minced garlic (recipe x 2)
Total Calories: 1,406*
Thursday (1/2)
B: Easy bagel with 2 remaining eggs, 1 slice of cheddar cheese, and 2 strips of bacon
L: 2 cups Fall Brussels Sprouts Salad with Apples, Pecans, and Blue Cheese
D: Leftover crock pot sesame chicken, ½ cup brown rice, roasted broccoli, minced garlic.
Total Calories: 1,360*
Friday (1/3)
B: Easy bagel with 2 remaining eggs, 1 slice of cheddar cheese, and 2 strips of bacon
L: 2 cups Fall Brussels Sprouts Salad with Apples, Pecans, and Blue Cheese
D: Seared Salmon and Mediterranean Quinoa Salad**, String Beans with Garlic and Oil
Total Calories: 1,317*
Saturday (1/4)
B: Spinach Ricotta Quiche and Orange
L: Turkey Club (Recipe x 4) and 8 Baby Carrots
D: dinner
Total Calories: 666*
Sunday (1/5)
B: Leftover Spinach Ricotta Quiche and Pear
L: Rainbow Quinoa Salad with Lemon Dressing
D: 2 ¼ cups pasta with Italian chicken sausage, escarole, and beans
Total Calories: 1,212*
*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.
**For Sunday lunch, make an extra 4 cups of cooked quinoa.
*Google Docs
shopping list
produce
- 1 small + 1 medium (sweet) apple
- 4 medium sized pears
- 4 medium oranges
- 2 small + 5 medium + 1 large lemon
- 2 medium limes
- 3 medium garlic cloves
- 1 small shallot
- 1 (2-inch) piece of fresh ginger
- 1 medium jalapeño (optional, for black-eyed pea dip)
- 1 medium yellow bell pepper
- 2 large British cucumbers
- 2 mini (Persian) cucumbers (you can add another small English if you like)
- 1 small (5 ounces) + 1 medium (6 ounces) Hass avocado
- 5 medium radishes
- 1 small bunch celery
- 3 medium carrots
- 1 medium baby carrot
- 2 ¼ pounds Brussels sprouts (you can purchase 1 pound pre-chopped if desired)
- ½ pound baby bella or crimini mushrooms
- 1¼ pounds sweet potatoes (2 medium)
- 3 pounds broccoli florets
- 1 pound of sticky beans
- 1 small bunch of chives
- 1 small bunch/container fresh dill
- 1 small bunch/fresh chives (you can add 1 tablespoon of chives to grilled salmon if desired)
- 1 small bunch/container of fresh basil
- 1 small bunch/container of fresh rosemary
- 1 small bunch of fresh cilantro
- 1 medium fresh Italian parsley
- 1 shell/bag baby spinach (5 ounces)
- 1 (5 ounce) clamshell/bag mixed green
- Shell/bag 1 baby arugula (1 pound)
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- 1 small head of iceberg lettuce
- 1 medium-haired escarole
- 1 dry pint + 1 container grape or cherry tomato (1 pound)
- 23 medium vine ripe tomatoes
- 3 medium red onions
- 2 medium yellow onions
meat, poultry and fish
- ¼ pound thinly sliced Nova Rocks or cold smoked salmon
- 1 (2 pounds) wild salmon fillet, skin on
- 1 ¼ pounds jumbo shrimp, cooked, peeled and tails removed
- 1 pack of center cut bacon
- ½ pound thinly sliced deli turkey breast (I like boar’s head)
- 2 pounds boneless, skinless chicken thighs or breasts
- ¼ pound uncooked Italian chicken sausage
- 1 beef tenderloin (4 pounds)
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Uncle)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- cinnamon powder
- pure maple syrup
- vanilla extract
- nutmeg powder
- Optional bagel toppings: everything from bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes and more
- red wine vinegar
- cumin
- crushed red pepper powder
- Dijon Mustard
- balsamic vinegar
- apple cider vinegar
- honey
- light mayonnaise
- italian seasoning
- garlic powder
- paprika
- Reduced sodium soy sauce*
- Makgeolli Vinegar
- sesame oil
- Sriracha Sauce
- sesame
- bay leaves
Dairy Products and Other Refrigerated Items
- 1 deep dish pie crust for 1 9-inch pie
- 1 large 18-pack egg
- 1 pint unsweetened almond milk or milk of your choice
- 1 can (8 ounces) skim milk
- 1 small container of whipped cream cheese
- 1 small tub part-skim ricotta cheese
- 1 (32 ounce) fat-free plain Greek yogurt (I like Fage or Stonyfield)
- 1 small package sliced cheddar cheese or cheese of your choice
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 large wedge fresh Parmesan cheese
- 1 small package blue cheese or Gorgonzola cheese
- 1 small package feta cheese
gig*
- 1 small bag dry brown rice (or 6 cups pre-cooked)
- 1 small package dried quinoa
- 1 large bag of tortilla chips
- 1 loaf of sliced whole grain bread, such as Dave’s Killer Bread
- 1 package (1 pound) high-protein pasta, such as Barilla
- 1 (1 pound) package of short pasta, such as penne, rigatoni, etc.
- 1 small package unbleached all-purpose or whole wheat flour
- 1 small package of old fashioned oats
Canned and Jarred
- 1 can (15 ounces) chickpeas
- 1 (15 ounce) unsalted black-eyed peas (e.g. Eden)
- 1 can (15 ounces) cannellini beans
- 1 large jar of a blend of Italian seeded olives such as Kalamata and Castelvetrano
- 1 small jar capers
- You can submerge 1 (6 ounce) wild albacore tuna (I like American tuna).
- 1 (8 ounce) can tomato paste
- 1 (15 ounce) can crushed or diced tomatoes (I like Tuttorosso)
- 1 (32 ounce) box vegetable broth
- 1 cup (15 ounces) low-sodium chicken broth (you can add ½ cup vegetable broth to pasta with Italian sausage, if desired)
frozen
other fabrics
- 1 small package chia seeds (if purchasing in bulk you will need 2 teaspoons)
- 1 small package walnuts (if purchasing in bulk you will need 2 tablespoons)
- 1 small package pecan halves (if purchasing in bulk you will need 1 ounce, about ¼ cup)
- 1 bottle of red wine (optional, for lentil Bolognese)
- 1 small package of dried brown, green, or split red lentils
- 1 small package granulated sugar
- baking powder
- cornstarch
*You can also purchase gluten-free if you wish.
