posted December 17, 2021 by Gina
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
Hope everyone had a great week! It’s been an exciting week for me with the Skinnytaste Air Fryer Dinner Cookbook that hit shelves this week! If you are getting an air fryer for Christmas, I also have tons of Air Fryer Recipes here! 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.
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:
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 (12/20)
B: Stuffed Bagel Balls* and a grapefruit
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Pumpkin Mac and Cheese with Roasted Veggies
Total Calories: 981**
TUESDAY (12/21)
B: Stuffed Bagel Balls and a grapefruit
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies
D: Pressure Cooker Pozole
Total Calories: 978**
WEDNESDAY (12/22)
B: Stuffed Bagel Balls and a grapefruit
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies
D: Skillet Chicken Cordon Bleu with ¾ cup brown rice # and Roasted Broccoli with Smashed Garlic
Total Calories: 1,161**
THURSDAY (12/23)
B: 2 scrambled eggs, 1 ounce avocado and a banana
L: LEFTOVER Pressure Cooker Pozole
D: House Special Fried Rice and Shrimp Egg Rolls
Total Calories: 1,228**
FRIDAY (12/24)
B: 2 scrambled eggs, 1 ounce avocado and a banana
L: LEFTOVER Pressure Cooker Pozole
D: Chilled Calamari Salad with Lemon and Parsley, Homemade Spinach Manicotti and Sheet Pan Shrimp Oreganata
Total Calories: 1,391**
SATURDAY (12/25)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Slow Cooker Butternut Pear Soup
D: Apricot-Rum Glazed Spiral Ham with Scalloped Potato Gratin and Roasted Green Beans with Caramelized
Onions
Total Calories: 802**
SUNDAY (12/26)
B: Breakfast Egg Rolls and an orange
L: Split Pea Soup with Ham
D: DINNER OUT!
Total Calories: 627**
*Make Sunday night, if desired.
**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.
# Make an extra 3 cups rice to use for dinner Thursday.
Shopping List
Produce
- 2 small Bartlett pears
- 1 medium apple (any variety)
- 2 medium bananas
- 3 medium lemons
- 1 medium lime
- 3 medium grapefruit
- 4 medium oranges
- 2 medium heads garlic
- 2 large shallots
- 1 (3-inch) piece fresh ginger
- 1 large (7-ounce) Hass avocado
- 1 pound cauliflower florets
- 1 ½ pounds broccoli florets
- 1 pound Brussels sprouts
- 2 ¼ pounds (6 medium) Yukon Gold potatoes
- 2 pounds green beans
- 1 medium (2-pound) butternut squash
- 1 small red bell pepper
- 1 small bunch celery
- 3 large carrots
- 1 large bunch scallions
- 1 small head green cabbage (or 1 bag pre-shredded)
- 1 small head iceberg lettuce
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil (can sub 2 teaspoons dry in Quick Marinara, if desired)
- 1 small vine-ripened tomato
- 1 small red onion
- 2 large Vidalia onions
- 1 medium white onion
- 1 large yellow onion
Meat, Poultry and Fish
- 3 ounces sliced deli chicken or turkey breast (I like Boar’s Head)
- 3 ounces (4 thin slices) low sodium deli ham (I like Boar’s Head)
- 1 package center-cut bacon
- 1 pound large peeled and deveined shrimp
- 2 pounds (about 20) jumbo or colossal shrimp
- 1 pound fresh squid (tubes and tentacles)
- 1 ¼ pounds boneless pork shoulder
- 1 ½ pounds boneless, skinless chicken breast cutlets
- 6 ounces thin sliced sirloin steak
- 1 (6 to 8-pound) Hickory smoked fully cooked spiral cut ham
- ½ pound chicken or turkey sausage (can sub bacon in Breakfast Eggrolls, if desired)
Grains*
- 1 medium package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 package rotini pasta (I like Delallo)
- 1 medium package dry brown rice (or 9 cups pre-cooked)
- 1 package plain whole wheat breadcrumbs
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)
- Mayonnaise
- Optional Bagel Ball toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried
- garlic flakes, dried onion flakes
- Nutmeg
- Chili powder
- Dijon mustard
- Regular or reduced soy sauce*
- Unseasoned rice vinegar
- Toasted sesame oil
- Sriracha or chili-garlic sauce (optional, for serving with Fried Rice)
- Sweet chili sauce, duck sauce or spicy mustard (optional, for dipping Shrimp Egg Rolls)
- Red wine vinegar
- Bay leaves
- Oregano
- Crushed red pepper flakes
- Vanilla extract
- Pure maple syrup
- Garlic powder
- Thyme
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (17.5-ounce) container plain nonfat Greek yogurt (I like Stonyfield or Fage)
- 1 (32-ounce) container plain nonfat yogurt (I like Stonyefield)
- 1 box 1/3 less fat cream cheese
- 1 (8-ounce) block or bag light sharp cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 package sliced light Swiss cheese
- 4 ounces Gouda cheese
- 1 small wedge Parmigiano Reggiano (or Parmesan) cheese
- 1 small wedge Pecorino Romano cheese (can sub Parmesan in Shrimp Oreganata, if desired)
- 1 quart skim milk
- 1 quart 1 % milk
- 1 box butter
- 1 package light butter (can sub 2 tablespoons regular butter in Potato Gratin, if desired)
- 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
- 1 package egg roll wrappers
Canned and Jarred
- 1 (15-ounce) can organic pumpkin puree
- 1 small jar salsa (optional, for dipping Breakfast Egg Rolls)
- 1 small jar roasted red peppers
- 2 (15-ounce) cans hominy
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (13.5-ounce) can coconut milk
- 1 small jar apricot preserves
- 3 (32-ounce) cartons low sodium chicken broth
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (14.5-ounce) can chicken broth
Frozen
- 1 medium package mixed berries
- 1 (12-ounce) package riced cauliflower
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- Baking powder
- Baking soda
- 1 small package granulated sugar
- 1 bottle dry white wine
- 1 small bottle dark rum
- 1 (1-pound) bag dry split peas
Non-Food Items
- Parchment paper
- Aluminum foil
*You can buy gluten free, if desired
Â
