Healthy

7 Day Healthy Meal Plan (Dec 27-Jan 2)

posted December 24, 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.

7 Day Healthy Meal Plan

I hope everyone is having great week and enjoying the holidays with your friends and family! It’s been an exciting week for me with the Skinnytaste Air Fryer Dinner Cookbook making the New York Times best sellers list! Thank you to all who have purchased a book, I hope you enjoy cooking from it as much as I enjoyed writing it!  And don’t forget to check out Relish +, where you have the ability to adjust serving sizes for these meal plans for larger or smaller groups. Happy New Year!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal PlannerSkinnytaste Ultimate 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 the meal planner 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. 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).

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.

MONDAY (12/27)
B: Avocado Toast Egg-in-a-Hole with a mandarin orange
L: Mayo-Less Tuna Pasta Salad
D: Tofu Stir Fry with Vegetables in a Soy Sesame Sauce with ¾ cup brown rice
Total Calories: 1,006 1

TUESDAY (12/28)
B: Banana Nut Protein Oats
L: Tuna Pasta Salad
D: Instant Pot Braised Beef 2 with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo (recipe x 2)

Total Calories: 1,070 1

WEDNESDAY (12/29)
B: Avocado Toast Egg-in-a-Hole with a mandarin orange
L: LEFTOVER Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo
D: One Skillet Chicken with Bacon and Green Beans and ¾ cup brown rice 3
Total Calories: 1,061 1

THURSDAY (12/30)
B: Banana Nut Protein Oats
L: LEFTOVER Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo
D: Stuffed Pepper Soup with 2 ounces multigrain baguette
Total Calories: 1,213 1

FRIDAY (12/31)
B: Breakfast BLT with a mandarin orange
L: Stuffed Mushrooms with Broccoli Rabe and Sausage, Shrimp Ceviche Cocktail and Hot Spinach Dip with 10
multigrain pita chips
D: Slow Cooker Spiral Ham with Apricot-Dijon Glaze with Skinny Buttermilk Mashed Potatoes with Chives and
Roasted Green Beans with Caramelized Onions 4

Total Calories: 1,194 1

SATURDAY (1/1)
B: Baked Oatmeal with Blueberries and Bananas
L: Sausage and Broccoli Rabe Egg Rolls and Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans
D: Black-Eyed Peas with Leftover Ham, Collard Greens and Cabbage with 2 ounces multigrain baguette

Total Calories: 1,025 1

SUNDAY (1/2)
B: Tex Mex Migas
L: Classic Egg Salad on 1 slice whole grain bread and an apple
D: DINNER OUT!

Total Calories: 715 1

1 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.

2 Store leftover meat, tortillas and toppings separate and assemble the day you are going to eat.  Freeze any extra
meat you/your family won’t eat.
3 Make 3 cups extra rice for Thursday dinner.
4 Adjust serving size and ingredient amounts for all dishes accordingly if feeding a crowd.

*Google doc

Shopping List

Produce

  • 3 mandarin oranges
  • 2 small PLUS 7 medium limes
  • 4 medium (ripe) bananas
  • 1 dry pint fresh blueberries (can sub 1 ½ cups frozen, if desired)
  • 4 medium apples (any variety)
  • 1 medium pomegranate (or 1 cup seeds)
  • 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
  • 2 large heads garlic
  • 1 small PLUS 2 large shallots
  • 1 (2-inch) piece fresh ginger
  • 3 medium jalapenos
  • 1 small serrano pepper
  • 1 small English cucumber
  • 2 pounds green beans
  • ½ pound French green beans (can sub regular green beans in Skillet Chicken, if desired)
  • 1 ¼ pounds (24 medium) baby bella mushrooms
  • 2 pounds (6 to 7 medium) Yukon Gold potatoes
  • 1 small bunch celery
  • 2 medium red bell peppers
  • 1 small green bell pepper
  • 1 small bunch broccolini
  • 2 large bunches broccoli rabe (rapini)
  • 1 medium bunch collard greens
  • 1 small head cabbage (or 1 ½ pounds pre-shredded)
  • 1 medium head iceberg lettuce (or 3 ¾ cups pre-shredded)
  • 1 (10-ounce) bag/clamshell baby arugula
  • 1 (5-ounce) bag/clamshell mixed greens
  • 1 small bunch scallions
  • 1 small bunch/container fresh chives
  • 1 large bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh thyme (can sub ½ teaspoon dry thyme or 1 teaspoon fresh parsley in Skillet Chicken, if desired)
  • 1 small bunch/container fresh oregano (can sub 1 ½ teaspoons dry in Stuffed Mushrooms, if desired)
  • 10 medium vine-ripened tomatoes
  • 1 small red onion
  • 2 small PLUS 3 medium yellow onions
  • 2 large Vidalia onions
  • 1 small white onion

Meat, Poultry and Fish

  • 1 (3-pound) chuck roast
  • 1 pound 95% lean ground beef
  • 1 (6 to 7-pound) Hickory smoked fully cooked spiral cut ham
  • 1 package center-cut bacon
  • 1 pound (2) boneless, skinless chicken breasts
  • 2 pounds raw sweet Italian chicken sausage
  • 1 pound large cooked (and peeled) shrimp

Grains*

  • 1 large package corn tortillas (you need 18)
  • 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
  • 2 (8-ounce) multigrain baguettes
  • 1 package short pasta (such as cavatappi, penne or rotini)
  • 1 medium package dry brown rice (or 9 cups pre-cooked)
  • 1 small package quick oats
  • 1 small package plain breadcrumbs
  • 1 large bag multigrain pita chips

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)
  • Red wine vinegar
  • Reduced sodium soy sauce*
  • Honey
  • Sesame oil
  • Sesame seeds
  • Pure maple syrup
  • Oregano
  • Cumin
  • Bay leaves
  • Ground cinnamon
  • Cinnamon sticks
  • Marjoram
  • Regular or light mayonnaise
  • Crushed red pepper flakes
  • Dijon mustard
  • Champagne vinegar
  • Cayenne pepper (optional, for Black-Eyed Peas with Leftover Ham)
  • Paprika
  • Vanilla extract
  • Hot sauce

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 (8-ounce) package shredded part-skim mozzarella cheese
  • 1 small package queso fresco
  • 1 (4-ounce) package Gorgonzola cheese
  • 1 large wedge fresh Parmigiano Reggiano
  • 1 (1-pound) package extra firm tofu
  • 1 package egg roll wrappers
  • 1 pint low fat buttermilk
  • 1 (8-ounce) container skim milk (or milk of your choice)
  • 1 small tub light sour cream
  • 1 small box light butter
  • 1 small bottle pomegranate juice

Canned and Jarred

  • 1 (5-ounce) can albacore tuna in water
  • 1 small jar capers
  • 1 jar/can chipotle peppers in adobo
  • 2 (15-ounce) cans black-eyed peas
  • 1 (14-ounce) can diced tomatoes
  • 2 (14.5-ounce) can petite diced tomatoes
  • 1 (15-ounce) can tomato sauce
  • 1 (14.5-ounce) can beef broth
  • 1 (14.5-ounce) can reduced sodium vegetable broth (can sub ¼ cup chicken broth in Tofu Stir Fry, if desired)
  • 1 (48-ounce) carton reduced sodium chicken broth
  • 1 small jar apricot preserves
  • 1 small jar marinara (optional, for dipping Sausage Egg Rolls)

Frozen

  • 1 (10-ounce) package chopped spinach

Misc. Dry Goods

  • Cornstarch (or arrowroot powder)
  • Baking powder
  • 1 (11-ounce) bottle Orgain vanilla protein shake
  • 1 bottle crisp white wine (such as Sauvignon Blanc)
  • 1 (4-ounce) package pecan (or walnut) halves

*You can buy gluten free, if desired

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