posted December 9, 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
Getting ready to entertain or attend holiday gatherings? Check out my appetizers to find the perfect dish to get the party started! Looking for a classic? Try these Deviled Eggs or Everything Pigs in Blanket. For something a little fancier try my Baked Brie Phyllo Tarts with Craisins and Walnuts and Stuffed Mushrooms with Broccoli Rabe and Sausage. You can also make an Antipasto Salad for everyone to help themselves!
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 (12/12)
B: Mushroom-Spinach Scrambled Eggs with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Spicy Sriracha Tofu Bowls (recipe x 2)
Total Calories: 1,146*
TUESDAY (12/13)
B: Savory Steel Cut Oatmeal with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Turkey Chili Taco Soup with 2 tablespoons nonfat plain Greek yogurt and 2 tablespoons shredded Mexican
blend cheese
Total Calories: 1,003*
WEDNESDAY (12/14)
B: Mushroom-Spinach Scrambled Eggs with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: LEFTOVER Turkey Chili Taco Soup with 2 tablespoons nonfat plain Greek yogurt and 2 tablespoons shredded
Mexican blend cheese
Total Calories: 984*
THURSDAY (12/15)
B: Savory Steel Cut Oatmeal with Citrus Immunity Shot
L: Greek Chickpea Salad with ½ a whole wheat pita and ¼ cup nonfat Greek yogurt
D: Spicy Vodka Chicken Parmesan with Mashed Cauliflower
Total Calories: 1,160*
FRIDAY (12/16)
B: 4-Ingredient Flourless Banana-Nut Pancakes
L: Hearts of Palm Noodle Peanut Stir Fry
D: Fish Florentine
Total Calories: 1,083*
SATURDAY (12/17)
B: Bacon, Egg and Avocado Breakfast Sandwich**
L: 1 ¼ cup Loaded Baked Potato Soup
D: DINNER OUT
Total Calories: 619*
SUNDAY (12/18)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Pepperoni Pizza Bites
D: Whole Roasted Chicken with Lemon and Rosemary and Fennel Gratin
Total Calories: 1,082*
*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.
**Double bagel dough recipe for Pizza Bites on Sunday.
Shopping List
Produce
- 1 medium grapefruit
- 1 medium orange
- 4 medium lemons
- 1 medium ripe banana
- 2 medium sweet apples (such as Gala or Honey Crisp)
- 1 small (5-ounce) Hass avocado
- 4 Persian cucumbers (or 1 large English)
- 1 medium green bell pepper
- 2 medium red bell peppers
- 1 large head garlic
- 1 (3-inch) piece fresh ginger
- 1 (1-inch) piece fresh turmeric root
- 2 (8-ounce) packages baby bella mushrooms (can buy 1 package pre-sliced, if desired)
- 3 pounds (2 large) fennel bulbs
- 1 small PLUS 1 medium head cauliflower
- 2 medium Russet potatoes
- 1 (1-pound) bag/clamshell fresh baby spinach
- 1 small bunch scallions
- 1 small container/bunch fresh chives
- 1 small container/bunch fresh rosemary
- 1 small container/bunch fresh oregano
- 1 dry pint cherry or grape tomatoes
- 1 medium heirloom tomato
- 1 small red onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 small package raw chicken breakfast sausage
- 1 package center-cut bacon
- 1 package turkey pepperoni
- 1 1/3 pounds 99% lean ground turkey
- 1 pound (2) boneless, skinless chicken breasts
- 1 whole (3-pound) chicken
- 1 ¼ pounds (4) thick skinless white firm fish fillets (such as grouper, bass or halibut)
Grains*
- 1 small package whole wheat pitas
- 1 small bag dry brown rice (or 2 cups pre-cooked)
- 1 small package quick cooking steel cut oats (such as Bob’s Red Mill)
- 1 small package quick oats
- 1 container seasoned breadcrumbs
- 1 container panko breadcrumbs
- 1 small package unbleached all-purpose flour
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)
- Sriracha sauce
- Sesame oil
- Thai sweet chili sauce
- Multicolor sesame seeds
- Reduced or regular soy sauce*
- Reduced sodium taco seasoning
- Crushed red pepper flakes (optional, for Breakfast Sandwich and Pizza Bites)
- Cinnamon
- Nutmeg
- Herbs de Provence (or dried rosemary)
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 small tub light sour cream
- 1 small box butter
- 1 block feta cheese
- 1 (4-ounce) chunk mozzarella cheese
- 1 (8-ounce) block reduced fat cream cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small block gruyere cheese
- 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
- 1 (8-ounce) bag shredded Mexican cheese blend (can sub reduced fat cheddar with Taco Chili, if
desired) - 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 pint 1% milk
- 1 (8-ounce) container half & half
- 1 pint 1% buttermilk
- 2 (14-ounce) packages extra firm tofu
Canned and Jarred
- 1 small jar peanut (or almond) butter
- 1 medium jar Kalamata or Gaeta olives
- 1 small jar hot cherry peppers
- 1 jar vodka sauce
- 1 small jar marinara or pizza sauce
- 1 (8-ounce) can tomato sauce
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (15-ounce) can corn kernels (can buy frozen, if desired)
- 1 (15-ounce) can no salt added kidney beans
- 1 (15-ounce) can chickpeas
- 1 (16-ounce) can fat free refried beans
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (14-ounce) can chicken or vegetable broth
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- 1 small package raw sugar
- 1 small package golden raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 small package chopped pecans (if buying from bulk bin, you need about ¾ cup)
- Baking powder
*You can buy gluten free, if desired