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 8-14)
As the temperature drops, I crave warm, easy food! Soups and chili are perfect for this time of year, and many of the dishes can be thrown into the slow cooker (so they’re ready at the end of the day) or Instant Pot (if you’re short on time)! This easy beef chili and my lasagna soup are fan favorites and my favorite! There’s nothing better than coming home to a warm bowl of delicious food. Especially when something difficult happened just hours ago! Make cold evenings a little more cozy with this simple and satisfying recipe.
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 (12/8)
B: Stuffed peppers for breakfast
L: Chicken Club Lettuce Wrap Sandwich and Apple
D: Butternut Squash Cheddar Soup, Pear and Fall Salad with 2 ounces of multigrain baguette
Gorgonzola*
Total Calories: 1,109**
Tuesday (12/9)
B: Stuffed peppers for breakfast
L: Leftover Butternut Squash Cheddar Soup with 2 ounces of Multigrain Baguette and Fall Salad with Pear and Gorgonzola
D: Ground turkey tacos with the best guacamole and cilantro lime cauliflower rice.
Total Calories: 1,294**
Wednesday (12/10)
B: Stuffed peppers for breakfast
L: Leftover Butternut Squash Cheddar Soup with 2 ounces of Multigrain Baguette and Fall Salad with Pear and Gorgonzola
D: Slow Cooker Korean Beef with ½ Cup White Rice and Roasted Broccoli
Total Calories: 1,306**
Thursday (12/11)
B: Stuffed peppers for breakfast
L: Leftover slow cooker Korean beef and ½ cup white rice
D: Chicken Parmesan with 1 cup Whole Wheat Pasta and Easy Garlic Broccolini (½ Recipe)
Total Calories: 1,094**
Friday (12/12)
B: Greek Cottage Cheese Balls
L: Leftover slow cooker Korean beef and ½ cup white rice
D: Shrimp Sagnacchi with 1 cup whole wheat orzo
Total Calories: 1,123**
Saturday (12/13)
B: Oatmeal baked in Instant Pot
L: Slow Cooker Chicken and Lentil Soup
D: dinner
Total Calories: 616**
Sunday (12/14)
B: Avocado Egg Salad Salmon Sandwich and Orange
L: Leftover Slow Cooker Chicken and Lentil Soup
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,165**
*Save two servings of salad with dressing for lunch on Tuesday and Wednesday.
**This is just a guideline and 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
- 1 large banana
- 4 medium oranges
- 3 medium limes
- 1 medium lemon
- 1 medium apple (any type)
- 2 small boats
- 1 small (5 ounces) + 3 medium (6 ounces) Hass avocados
- 1 small + 2 medium + 1 large red bell pepper
- 1 small yellow or orange bell pepper (you can add no more than ¼ cup red to the cottage cheese balls if desired)
- 2 large Cubanelle peppers
- 1 small jalapeño (optional, for guacamole)
- 1 small English cucumber
- 4 large garlic cloves
- 1 small shallot
- 1 (3-inch) piece of fresh ginger
- 3 ounces mushrooms
- 2 bunches of broccolini
- 1 pound fresh string beans
- 1 medium head cauliflower
- 1 ½ pound broccoli florets
- 2 pounds (4) Yukon Gold potatoes
- 1 medium sweet potato
- 1 butternut squash (1 ½ pounds) (or 1 ¼ pounds pre-cut)
- 2 medium carrots
- 1 medium iceberg lettuce
- 1 (1 pound) shell/bag mixed baby greens
- 1 medium bunch of green onions
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh thyme
- 1 small and 1 large cilantro
- 1 medium culantro (optional for Sofrito if you can find it)
- 1 small bunch fresh Italian parsley
- 1 (1 pound) container cherry or grape tomatoes
- 1 medium tomato
- 1 small red onion
- 1 small + 2 medium yellow onions
- 1 container of pico de gallo (or ingredients to make your own)
meat, poultry and fish
- 1 package pre-cooked turkey breakfast sausage
- 1 pack of center cut bacon
- 1 (4-ounce) package wild Nova lox (smoked salmon)
- 1 ¼ pound jumbo shrimp
- 3 ounces sliced deli chicken or turkey breast
- 2 pounds 93% lean ground turkey
- 1 pound (2) boneless, skinless chicken breasts
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 2 pounds chuck roast
Seasonings and Spices
- extra virgin olive oil
- Avocado oil (you can substitute olive oil if desired)
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- pure maple syrup
- cinnamon powder
- light mayonnaise
- Dijon Mustard
- turmeric
- cumin
- adobo seasoning
- smoked paprika
- Worcestershire Sauce
- red wine vinegar
- honey
- Taco seasoning (or make your own)
- garlic powder
- onion powder
- sesame oil
- Reduced sodium soy sauce*
- rice vinegar
- Gochujang or Korean barbecue sauce
- black and white sesame seeds
- Crushed red pepper flakes (optional, for garlic broccolini)
- ketchup
- dried onion flakes
- marjoram
Dairy Products and Other Refrigerated Items
- 1 small can whipped butter (you can add regular butter to your mashed potatoes if you prefer)
- 1 small box butter
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 can (8 ounces) skim milk
- 1 (8-ounce) container unsweetened non-dairy milk (you can add skim milk to the baked oatmeal if desired)
- 1 small container of light sour cream
- 1 (16-ounce) container low-fat cottage cheese (I like Good Culture)
- 1 block (8 ounces) feta cheese
- 1 small package of Gorgonzola cheese
- 1 small piece of fresh Parmesan cheese
- 1 package (16 ounces) shredded sharp cheddar cheese
- 1 package (8 ounces) part-skim mozzarella cheese (I like Polly-O)
gig*
- 1 small package of old fashioned oats
- 1 sliced whole grain bread
- 1 multigrain baguette (12 ounces)
- 1 pack corn tortillas or crunchy taco shells
- 1 small bag dry white rice (or 4 ½ cups precooked)
- 1 pack seasoned bread crumbs
- 1 package dried whole wheat pasta (any shape)
- 1 pack dried whole wheat orzo pasta
Canned and Jarred
- 1 jar of marinara sauce (or make your own)
- 1 can (10 ounces) RoTel diced tomatoes
- 1 can (8 ounces) tomato sauce
- 1 small jar of Kalamata olives with seeds
- 1 small jar capers (optional, for avocado egg salad)
- 1 (32 ounce) box chicken bone broth
- 2 packs (32 ounces) chicken broth
- 1 small bottle of unsweetened applesauce or apple-pear sauce
frozen
- 1 small bag frozen chopped spinach
other fabrics
- cornstarch
- baking powder
- 1 pound dried green or brown lentils
- 1 small package coconut sugar (or sweetener of your choice)
- 1 small package unsweetened shredded coconut (if buying in bulk you will need 1 tablespoon)
- 1 small package dates or raisins (optional for baked oatmeal; if you buy in a bulk container, you will need 2 tablespoons)
- 1 (2.25 ounce) package pecan halves
- 1 small package chia seeds
- 1 can (12 ounces) light beer
Non-food items
*You can also purchase gluten-free if you wish.
