Posted December 17, 2021By Gina
Free 7-day flexible weight loss meal plan that includes breakfast, lunch, dinner, and a shopping list. Recipes include macros, and links to WW recipe builders to help you get your points.
7-Day Healthy Meal Plan
I hope everyone had a wonderful week! It’s been an exciting week for me with the Skinnytaste Air Fryer Dinner CookbookThis week, they hit the shelves! You can also find tons of Air Fryer Recipes if you’re buying an air fryer for Christmas. 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 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 the meal plan here
A note on WW Personal Points
Many of you have asked me if I will be including my WW Personal points in 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 the button to take you to the WW website, where you can see your points and add it into your day. Only US users are allowed to click on that button.
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 maneuverFor you to Add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You can also swap recipes to make your preferred meals. 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 miss a meal plan!
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 is complete and includes all the ingredients you need to prepare all the meals in the plan.
MONDAY (12/20).
B: Stuffed Bagel Balls* and a grapefruit
L: Chicken Club Lettuce Wrap Sandwich topped with an Apple
D: Pumpkin Mac & Cheese with Roasted Veggies
Total Calories: 981**
TUESDAY (12/21)
B: Stuffed Bagel balls and a grapefruit
L: LEFTOVER Pumpkin Mac & 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 & 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 and 1 ounce avocado.
L: LEFTOVER Pressure Cooker Pozole
D: House Special Fried Rice & Shrimp Egg Rolls
Total Calories: 1,228**
FRIDAY (12/24)
B: 2 scrambled eggs and 1 ounce avocado.
L: LEFTOVER Pressure Cooker Pozole
D: Chilled Calamari Salsa, Lemon and Parsley, Homemade Spitach Manicotti, Sheet Pan Shrimp Oreganata
Total Calories: 1,391**
SATURDAY (12/25)
B: Yogurt Sheet Pan Pancakes With Mixed Berries and 1 Tb Maple Syrup
L: Slow cooker Butternut Pear Soup
D: Apricot Rum Glazed Spiral Ham, Scalloped Potato Gritin, and Roasted Green Beans With Caramelized
Onions
Total Calories: 802**
SUNDAY (12/26)
B: Breakfast Egg Rolls and a 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 additional 3 cups of rice for Thursday dinner.
Shopping List
Produce
- 2 small Bartlett pears
- 1 medium apple (any type)
- 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 of fresh ginger
- 1 large (7-ounce) Hass avocado
- 1 lb cauliflower florets
- 1 ½ pounds broccoli florets
- 1 lb Brussels sprouts
- 2 ¼ pounds (6 medium) Yukon Gold potatoes
- 2 pounds green beans
- 1 medium (2-pounds) butternut squash
- 1 small red bell pepper
- 1 small bunch of celery
- 3 large carrots
- 1 large bunch of scallions
- 1 small head of cabbage (or 1 bag already shredded)
- 1 small head of iceberg lettuce
- 1 small bunch of fresh cilantro
- 1 small bunch of 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 onions
- 2 large Vidalia onions
- 1 medium white onion
- 1 large yellow onion
Meat, Poultry, 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 lb large peeled and deveined shrimp
- 2 pounds (about 20), jumbo or colossal Shrimp
- 1 lb fresh squid (tubes & tentacles).
- 1 ¼ pounds boneless pork shoulder
- 1 ½ pounds boneless, skinless chicken breast cutlets
- 6 ounces Thin Sliced Sirloin Steak
- 1 (6-8 lb) Hickory smoked spiral-cut ham
- ½ pound chicken or turkey sausage (can sub bacon in Breakfast Eggrolls, if desired)
Grains*
- 1 medium-sized package unbleached all purpose flour
- 1 small packet white whole-wheat flour
- 1 package rotini pasta (I like Delallo)
- 1 medium package of dry brown rice (or 9 cups prepared)
- 1 package plain whole-wheat breadcrumbs
Spices and condiments
- Extra virgin olive oils
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- I like Kosher salt Diamond Crystal)
- Pepper grinder (or fresh peppercorns).
- Mayonnaise
- Optional Bagel Ball toppings
- Dried onion flakes and garlic flakes
- Nutmeg
- Chili powder
- Dijon mustard
- Regular or reduced soy sauce*
- Unseasoned rice vinegar
- Sesame oil toasted
- Sriracha or chili garlic sauce (optional, to be served 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 flake
- Vanilla extract
- Pure maple syrup
- Garlic powder
- Thyme
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 x 17.5 oz plain nonfat Greek yogurt (I like Stonyfield and Fage).
- 1 32-ounce container plain nonfat yogurt (I like Stonyefield).
- 1/3-off a box of cream cheese
- 1 (8-ounces) block or bag of light sharp cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 package of 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 to Shrimp Oreganata, depending on your preference)
- 1 quart skim milk
- 1 quart 1 % milk
- 1 box butter
- 1 package light butter. (Can sub 2 tablespoons regular butter, Potato Gratin if you wish)
- 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
- 1 package egg roll wrappers
Jarred and canned
- 1 can (15 ounces) organic pumpkin puree
- 1 small jar salsa (optional) for dipping breakfast egg rolls
- 1 small jar roasted red bell peppers
- 2 (15-ounce) cans hominy
- 1 can of crushed tomatoes (28 ounces) (I like). Tuttorosso)
- 1 (13.5-ounces) can coconut milk
- 1 small jar apricot preserves
- 3 (32-ounces) cartons low-sodium chicken broth
- 1 carton reduced sodium chicken broth
- 1 (14.5-ounce can) of chicken broth
Frozen
- 1 medium package mixed berries
- 1 (12-ounce) box riced cauliflower
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- Baking powder
- Baking soda
- 1 small packet granulated Sugar
- 1 bottle white wine dry
- 1 small glass of dark rum
- 1 bag (1 lb) dry split peas
Non-food Items
- Parchment paper
- Aluminum foil
*You can buy gluten free, if desired
Source: Skinny Taste
