posted December 23, 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
Wow, saying good-bye to 2022!!! It seems like this year has flown by! I am always interested in what people eat for “luck” to ring in the new year- one friend’s family eats herring at the stroke of midnight, others eat lentils, and we can’t forget the black-eyed peas! Other “lucky food’s” include pork, greens, cabbage and even grapes! Whatever food you chose, I hope it brings you a year of health and happiness!
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 (12/26)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: Veggie Stromboli with Mushroom, Spinach and Mozzarella with Kale and Brussels Sprout Salad*
Total Calories: 969**
TUESDAY (12/27)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: LEFTOVER Veggie Stromboli with Mushroom, Spinach and Mozzarella with Kale and Brussels Sprout Salad
Total Calories: 969**
WEDNESDAY (12/28)
B: High Protein Zucchini Omelet for One
L: Chicken Waldorf Salad in a low carb whole wheat tortilla
D: Black-Eyed Peas with Leftover Ham Bone, Collard Greens and Cabbage
Total Calories: 929**
THURSDAY (12/29)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Black-Eyed Peas with Leftover Ham Bone, Collard Greens and Cabbage
D: Beef, Tomato and Acini de Pepe Soup with 2 ounces multigrain baguette
Total Calories: 982**
FRIDAY (12/30)
B: Cinnamon Apple Yogurt Bowls
L: LEFTOVER Beef, Tomato and Acini de Pepe Soup with 2 ounces multigrain baguette
D: DINNER OUT
Total Calories: 662**
SATURDAY (12/31)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Baked Lump Crab Cakes with Red Pepper Chipotle Lime Sauce, Spinach Dip Stuffed Mushrooms, and Black-Eyed Pea Dip with 12 tortilla chips
D: Skinny Baked Jalapeno Poppers, Scallops Over Wilted Spinach Parmesan Risotto with Cacio e Pepe Brussels
Sprouts
Total Calories: 1,497**
SUNDAY (1/1)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Italian Chopped Salad (recipe x 2)
D: Spinach Prosciutto and Mozzarella Stuffed Pork Tenderloin with Instant Pot Mashed Potatoes
Total Calories: 936**
*Set aside ½ the Brussels salad with dressing on the side for Tuesday dinner.
**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 large ripe bananas
- 2 medium apples
- 2 small pears
- ½ pound red seedless grapes
- 2 medium lemons
- 3 medium limes
- 2 medium heads of garlic
- 2 medium shallots
- 1 medium (6-ounce) Hass avocados
- 1 ¾ pounds Brussels sprouts
- 13 medium jalapeno peppers
- 1 small red bell pepper
- 2 pounds cremini mushrooms
- 5 ounces white mushrooms
- 1 small English cucumber
- 1 pound zucchini
- 2 pounds Russet potatoes
- 1 small bunch celery
- 2 medium carrots
- 1 bunch (¾-pound) collard greens
- 1 small head cabbage
- 2 medium heads Romaine lettuce
- 1 (5-ounce) bag/clamshell baby kale
- 1 (5-ounce) bag/clamshell PLUS 1 (1-pound) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell mixed greens
- 2 medium bunches scallions
- 1 small bunch cilantro
- 1 small bunch Italian parsley
- 1 dry pint cherry or grape tomatoes
- 2 medium red onions
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 (9-ounce) boneless, skinless chicken breast
- 10 ounces cooked ham plus 1 ham bone
- 1 pound 90{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} lean ground beef
- 1 (1-pound) pork tenderloin
- 1 small package sliced prosciutto
- 1 package center-cut bacon
- 1 small package sliced genoa salami
- 9 ounces lump crab meat
- 1 pound sea scallops
Grains*
- 1 package low carb whole wheat tortillas (I like La Tortilla Factory)
- 1 (10-ounce) multigrain baguette
- 1 small package reduced fat Ritz crackers
- 1 medium to large bag tortilla chips
- 1 small package arborio rice
- 1 package Acini di Pepe pasta
- 1 small package quick oats
- 1 package panko breadcrumbs
- 1 package Italian seasoned 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)
- Light mayonnaise
- Sesame seeds (optional, for topping Stromboli)
- Cayenne pepper (optional, for Black Eyed Peas)
- Cinnamon
- Nutmeg
- Bay leaves
- Dijon mustard
- Hot sauce or salsa (optional, for serving with Omelet Wrap)
- Maple syrup
- Red wine vinegar
- Apple cider vinegar
- Vanilla extract
- Cumin
- Crushed red pepper flakes
- Paprika
- Garlic powder
- Chili powder
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 quart liquid egg whites
- 1 (1-pound) package refrigerated pizza dough
- 1 (8-ounce) block cream cheese
- 1 (8-ounce) block reduced fat cream cheese
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 small box butter
- 1 small tub light sour cream
- 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (6-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 small block or bag shredded low fat cheddar cheese (I like Cabot)
- 1 large wedge fresh Parmesan cheese
- 1 pint 1{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} buttermilk
- 1 (8-ounce) container nonfat or unsweetened non-dairy milk
Canned and Jarred
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton fat free chicken stock
- 1 (32-ounce) carton beef stock
- 1 small jar marinara
- 3 (15-ounce) cans black-eyed peas
- 1 small jar roasted red peppers
- 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
- 1 small jar sun dried tomatoes
- 1 small can/jar chipotle peppers in adobo sauce
Frozen
- 1 (10-ounce) package chopped spinach
- 1 small package corn kernels
Misc. Dry Goods
- Baking powder
- 1 small package raw sugar
- 1 small bottle white wine
- 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
- 1 large package pecans or walnuts
- 1 small package shelled hazelnuts (can sub 1/3 cup walnuts or pecans in Cacio e Pepe Brussels)
*You can buy gluten free, if desired
