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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Dec 25-31)
Christmas is here! I hope you all have a happy holiday, filled with your favorite things! Make memories and enjoy! Still looking for the perfect meal for Christmas Day? Looking for beef- try my Roast Beef or Garlic Lovers Roast Beef. Want something different? This Slow Roasted Salmon or Spinach and Mozzarella Stuffed Pork Tenderloin are sure to impress!
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
Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (12/25)
B: Breakfast Casserole with Spinach and Sausage
L: Spinach and Bacon Stuffed Mushrooms, Sugar Plum Baked Brie Bites
D: Butternut Lentil Soup, Slow-Roasted Salmon, Mushroom Risotto and Lemony Hearts of Palm Salad with Avocado*
Total Calories: 1,201**
TUESDAY (12/26)
B: Mini Quiche and a mandarin orange
L: Chickpea Egg Salad (½ recipe)
D: Slow Cooker Pernil with Puerto Rican Style Beans (recipe x 2) and ½ cup white rice
Total Calories: 1,192**
WEDNESDAY (12/27)
B: Mini Quiche and a mandarin orange
L: Chickpea Egg Salad
D: LEFTOVER Slow Cooker Pernil with Puerto Rican Style Beans and ½ cup white rice
Total Calories: 1,192**
THURSDAY (12/28)
B: Mini Quiche and a mandarin orange
L: Turkey Club and 8 baby carrots
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,075**
FRIDAY (12/29)
B: Mini Quiche and a mandarin orange
L: Turkey Club and 8 baby carrots
D: Skillet Cajun Spiced Fish with Tomatoes and Mashed Cauliflower and 2 ounces multigrain baguette
Total Calories: 1,092**
SATURDAY (12/30)
B: Instant Pot Steel Cut Oats
L: Classic Chicken Salad on 1 slice whole grain bread and ½ a bell pepper (sliced)
D: DINNER OUT
Total Calories: 491**
SUNDAY (12/31)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Spinach-Artichoke Crostini, Jalapeno Poppers and Spicy Crunchy Tuna Tartare
D: Roast Beef with Garlic Mashed Potatoes, Dina’s Lazy Un-Stuffed Mushrooms and Shaved Brussels Sprouts Salad with Pears and Pomegranate*
Total Calories: 1,332**
*Adjust ingredient amounts accordingly if feeding a crowd.
**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.
Shopping List
Produce
- 4 medium lemons
- 3 medium limes
- 3 medium oranges
- 1 small package seedless mandarin oranges (Cuties)
- 1 medium pomegranate or 1 small container pomegranate seeds
- 1 large red pear
- 4 medium bananas
- 2 medium (6-ounce) Hass avocados
- 2 large heads garlic
- 1 small PLUS 3 medium shallots
- 1 cubanelle or banana pepper
- 12 medium jalapeno peppers
- 1 small green bell pepper
- 2 medium red bell peppers
- 2 pounds white button mushrooms
- 1 (5-ounce) package Crimini or Baby Bella mushrooms
- ¾ pounds Brussels sprouts
- 1 small butternut squash (can sub 1 pound pre-cut, if desired)
- 1 small bunch celery
- 1 large bag baby carrots
- 3 pounds (6 medium) Yukon Gold potatoes
- 1 medium head cauliflower
- 1 medium bunch scallions
- 2 medium leeks
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh chives (can sub scallion greens in Tuna Tartare, if desired)
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 medium head lacinato kale
- 2 (1-pound) bags/clamshells baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small head iceberg lettuce
- 1 medium heirloom tomato
- 4 medium vine-ripened tomatoes
- 1 medium red onion
- 1 small PLUS 1 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 1 (1-pound) package turkey breakfast sausage (such as Jennie-O)
- 14 ounces mild Italian chicken sausage
- 1 package center-cut bacon
- 1 pound boneless, skinless chicken breasts (can sub 12 oz. cooked for Chicken Salad, if desired)
- 6 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 small ham steak or 4-ounces deli ham
- 1 ½ pounds (4 fillets) white fish such as Flounder or Tilapia
- ½ pound sushi grade ahi tuna
- 1 (2-pound) whole, skin-on wild salmon fillet (at least 1 1/4 inches thick)
- 1 (3-pound) boneless pork shoulder blade roast
- 1 (3-pound) beef top or eye round
Grains*
- 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 large multigrain baguette (you need about 20 ounces)
- 1 package steel cut oats
- 1 small package arborio rice
- 1 small package dry white rice (or 4 cups pre-cooked)
- 1 (16-ounce) package orzo pasta
- 1 package Italian seasoned breadcrumbs
- 1 package plain panko breadcrumbs
- 1 small package 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)
- Bay leaves
- Dijon mustard
- Apple cider vinegar
- Oregano
- Cumin
- Sazon
- Light mayonnaise
- Cajun seasoning
- Cinnamon sticks
- Ground cinnamon
- Pure maple syrup or honey
- Seasoned salt
- Crushed red pepper flakes
- Paprika
- Garlic powder
- Chili powder
- Sesame oil
- Soy sauce*
- Sriracha
- Rice wine
- Sesame seeds (black and white)
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) tube crescent dough sheet or original crescent roll
- 1 pint 1% buttermilk
- 1 quart whole or reduced fat milk
- 1 (8-ounce) container skim milk (can sub ¼ cup whole or reduced fat milk in Mashed Potatoes, if desired)
- 1 (8-ounce) wheel brie cheese
- 1 large wedge Parmigiano Reggiano or Parmesan cheese
- 1 small package goat or feta cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 (8-ounce) block or package shredded cheddar cheese
- 1 small block low fat sharp cheddar cheese (such as Cabot. Can sub 2 ounces regular cheddar in Jalapeno Poppers, if desired)
- 2 (8-ounce) packages light cream cheese
- 1 (8-ounce) tub light sour cream
- 1 small box butter
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 (6-ounce) container whole milk plain yogurt
Canned and Jarred
- 1 (14-ounce) can/jar artichoke hearts (packed in water)
- 1 (14-ounce) can hearts of palm
- 1 (15-ounce) can chickpeas
- 2 (15.5-ounce) can pink or red kidney beans
- 1 small jar capers
- 1 (32-ounce) carton low sodium chicken broth
- 4 (32-ounce) cartons vegetable stock or broth
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar sugar plum jam (can sub raspberry, strawberry or fig jam in Brie Bites, if desired)
- 1 small jar sundried tomatoes in oil
Frozen
- 1 package phyllo dough
- 1 small corn kernels
- 1 small package blueberries
Misc. Dry Goods
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- 1 bottle white wine
- 1 small package dry green lentils
- 1 small package pepitas (shelled pumpkin seeds)
*You can buy gluten free, if desired
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