7 Day Healthy Meal Plan (Dec 13-19)

Post December 10, 2021By Gina

Free 7-day flexible weight loss plan that includes breakfast, lunch and dinner. Also includes a shopping list. These recipes include macros and links that take you to the WW recipe builder.

It’s my favorite time of year! Holiday parties, friends and families gatherings, traditional holiday dishes, 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.comRelish + members can sign up to receive special Skinnytaste Gluten Free/Dairy Free Weekly Food Plans. This includes correlating grocery lists, as well as the ability to adjust serving sizes to suit 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 includes weekly meal planning grids that you can print out and stick on your fridge, a 12-week meal program, 30 (15 new) recipes, as well as tear-out grocery lists. I love to begin my week with gratitude and affirmations. I hope you enjoy this as much I do!

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 the link to go to the WW website. There you can view the points and add them to your day (only for US residents, you must log in to your account). I’m looking for a solution to adding points. I know that many of your like to look ahead at points before you make a purchase.

Why should everyone have a meal plan?

Meal planning can be a great way for you to plan your meals for the coming week. You can also save time and money at the grocery store. You can also plan ahead to help you achieve your goals. Check out my new Skinnytaste Meal PlannerThis book is available for pre-order now

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 room to maneuverWe are here for you Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap out recipes for meals that you prefer. 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. You will save time and money. 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 want to continue, please visit the email list, you can subscribe hereSo you don’t have to miss a meal!

DETAILS

Breakfast and lunch Monday through Friday are intended to serve 1. While Saturday and Sunday dinners are meant to feed a family of 4. Some recipes make enough leftovers to last two nights or for lunch the next morning. The grocery list includes everything you need for all the meals on the plan.

NOTE: THIS POST CONTAINS AFILIATE LINKS.

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

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 and 2 tablespoons cheddar cheese
D: One-Pot Chicken Fajita Pasta

Total Calories: 978 (2)

WEDNESDAY (12/15/2015).
B: 2 hardboiled eggs and a pear
L: LEFTOVER Easy Black Bean Vegetarian chili with Spiced Yogurt and 2 tablespoons cheddar cheese
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
Total Calories: 979 (2)

FRIDAY (12/17)
B: 2 hardboiled 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 (12/18/18).
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 Breasts with Mushrooms, Leeks and Mashed Cauliflower
Total Calories: 1,081 (2)

(1) Prep Sunday night, if desired.

(2) This is a guideline, women should aim to consume around 1500 calories daily. 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 the oats according to the 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