Healthy

7 Day Healthy Meal Plan (Dec 13-19)

posted December 10, 2021 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

It’s my favorite time of year! Holiday parties, friends and family gatherings, traditional holiday meals, oh my!  Whether you are hosting or bringing something to share, it’s important to have some allergy friendly meals in your back pocket. Good news!  If you visit Relish.com and sign up for Relish +, you can get access to special Skinnytaste Gluten Free/Dairy Free Weekly Meal Plans, complete with correlating grocery lists AND the ability to adjust serving sizes for larger or smaller groups.

Skinnytaste Ultimate Meal PlannerSkinnytaste Ultimate Meal PlannerUltimate 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!

Skinnytaste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

Buy here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes, and for now I am not sure how I can since everyone’s points are different. But for now I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account). I am hoping to find a solution for adding points as I know many of you like to glance ahead at points before making something.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals! Check out my new Skinnytaste Meal Planner which is now out for pre-order!

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. You should aim for around 1500 calories* per day.

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!

THE DETAILS:

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.

NOTE: THIS POST CONTAINS AFFILIATE LINKS.

MONDAY (12/13)
B: 2 hard-boiled eggs and a pear
L: Hearts of Palm Noodle Peanut Stir-Fry (1)
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons cheddar cheese and 1 ounce avocado

Total Calories: 1,020 (2)

TUESDAY (12/14)
B: ⅓ cup quick oats with 1 tsp honey, ½ an apple, 1 tbsp 1% milk, 1 tbsp chopped pecans, pinch salt
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons cheddar cheese and 1 ounce avocado
D: One-Pot Chicken Fajita Pasta

Total Calories: 978 (2)

WEDNESDAY (12/15)
B: 2 hard-boiled eggs and a pear
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons cheddar cheese and 1 ounce avocado
D: Quick Skillet Steak with Onions and Mushrooms, Paprika Smashed Potatoes and Easy Garlic Broccolini

Total Calories: 879 (2)

THURSDAY (12/16)
B: ⅓ cup quick oats (3) with 1 teaspoon honey, ½ an apple, 1 tablespoon 1% milk, 1 tablespoon chopped pecans, pinch salt
L: Chickpea Avocado Salad and ¼ cup raw almonds
D: Spaghetti Squash Sausage Lasagna Boats and a green salad (4)
Total Calories: 979 (2)

FRIDAY (12/17)
B: 2 hard-boiled eggs and a pear
L: LEFTOVER Chickpea Avocado Salad and ¼ cup raw almonds
D: Garlic Shrimp with Scallion Cilantro Rice with Habaneros and Lime and Southwestern Black Bean Salad (½ recipe)

Total Calories: 1,082 (2)

SATURDAY (12/18)
B:  2 scrambled eggs with Hash Browns and an orange
L: Cheeseburger Soup
D: DINNER OUT!

Total Calories: 589 (2)

SUNDAY (12/19)
B: Maple Pecan Banana Muffins with 1 cup low fat plain Greek yogurt and ½ cup pineapple
L: Tuna Melt Sandwich (recipe x 2)
D: Braised Chicken Thighs with Mushrooms and Leeks and Mashed Cauliflower
Total Calories: 1,081 (2)

(1) Prep Sunday night, if desired.

(2) 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.
(3) Cook oats with water according to package instructions then add toppings.
(4) Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc

Shopping List

Produce

  • 3 medium pears
  • 1 medium apple
  • 4 medium oranges
  • 4 medium limes
  • 3 medium bananas
  • 1 large pineapple
  • 2 medium heads garlic
  • 2 medium jalapenos
  • 1 small habanero
  • 1 (2-inch) piece fresh ginger
  • 1 small (5-ounce) PLUS 2 large (6-ounce) Hass avocados
  • 1 medium PLUS 1 large red bell pepper
  • 1 large yellow bell pepper
  • 1 large cucumber
  • 1 pound whole white mushrooms
  • 3 medium spaghetti squash
  • 1 large head cauliflower
  • 2 medium bunches broccolini
  • 1 pound (2) Russet potatoes
  • 1 pound Baby Gold potatoes
  • 10 ounces (2) Yukon Gold potatoes
  • 1 small bunch celery
  • 1 small bunch carrots
  • 2 large leeks
  • 2 medium bunches scallions
  • 1 large head Romaine lettuce
  • 1 (5-ounce) clamshell/bag baby spinach
  • 1 medium bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh basil
  • 1 dry pint cherry or grape tomatoes
  • 3 medium vine-ripened tomatoes
  • 1 small red onion
  • 1 large white onion
  • 3 medium yellow onions

Meat, Poultry and Fish

  • 1 pound boneless, skinless chicken breasts
  • 2 ½ pounds (8) bone-in chicken thighs
  • ½ pound 93% lean ground turkey
  • 14 ounces Italian chicken sausage
  • 1 ¼ pounds peeled and deveined large shrimp
  • ½ pound beef round or sirloin steak

Grains*

  • 1 small package quick oats
  • 1 small package unbleached all-purpose flour
  • 1 small package white whole wheat flour
  • 1 small loaf sliced whole grain bread
  • 1 small package dry long grain rice
  • 1 package short pasta (such as cellentani, fusilli, etc.)

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)
  • Sesame oil
  • Reduced sodium soy sauce*
  • Sriracha
  • Sesame seeds
  • Cumin
  • Chili powder
  • Garlic powder
  • Onion powder
  • Smoked paprika
  • Paprika
  • Honey
  • Maple syrup
  • Vanilla extract
  • Unfiltered apple cider vinegar (I like Bragg’s)
  • Bay leaves
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Crushed red pepper flakes
  • Light mayonnaise
  • Red wine vinegar
  • Sherry

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 small box regular or unsalted butter
  • 1 small tub light sour cream
  • 1 (6-ounce) container plain whole milk yogurt
  • 1 (32-ounce) container low fat plain Greek yogurt
  • 1 small tub part-skim ricotta cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 (8-ounce) bag shredded whole milk mozzarella
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
  • 1 (8-ounce) package sliced reduced fat cheddar or American cheese
  • 1 pint 1% buttermilk
  • 1 (8-ounce) container 1% milk

Canned and Jarred

  • 1 small jar peanut butter
  • 1 (15-ounce) can chickpeas
  • 3 (15-ounce) cans black beans
  • 2 (10-ounce) cans RoTel mild diced tomatoes and green chilies
  • 1 (8-ounce) can tomato sauce
  • 1 (14.5-ounce) can reduced sodium vegetable broth
  • 1 (32-ounce) carton reduced sodium chicken broth
  • 1 (32-ounce) carton low sodium chicken broth
  • 2 (4.5-ounce) cans tuna in water
  • 1 small jar unsweetened apple sauce

Frozen

  • 1 (1-pound) bag corn kernels

Misc. Dry Goods

  • Baking soda
  • 1 small package brown (or maple) sugar
  • 1 small package chopped pecans (if buying from bulk bin, you need ½ cup)
  • 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
  • 1 (12-ounce) package Palmini (hearts of palm) linguini

Non-Food Items

*You can buy gluten free, if desired

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