Post December 24, 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.
7-Day Healthy Meal Plan
I hope everyone has a great week and is enjoying the holidays with their families and friends. It’s been an exciting week for me with the Skinnytaste Air Fryer Dinner Cookbook making the New York Times best sellers list! I am grateful to everyone who has purchased a book. I hope you enjoy using it as much as I enjoyed writing. 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. Happy New Year!
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52-week spiral bound meal plan includes weekly meal planning grids, 30 (15 fresh) recipes, and tear-out grocery list. I love to begin my week with gratitude and affirmations. I hope you enjoy this as much I do!
Get the meal planner here
A note about WW Personal points:
Many of you have asked me if I will include my new 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 this button to go to the WW website. There you can view the points and add them to your day (US only).
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 There is plenty of room for maneuverabilityFor you to 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! Subscribe here to the email mailing list to never miss a recipe!
DETAILS
Breakfast and lunch Monday-Friday are meant for 1 person, while Saturday and Sunday meals are meant to feed 4. Some recipes can be made into leftovers that can be used for lunch the next day or two nights. The grocery list is complete and includes all the ingredients you need to prepare all the meals in the plan.
MONDAY (12/27)
B: Avocado Toast Egg In-a-Hole With a Mandarin Orange
L: Mayo-Less Tuna Pasta Salad
D: Tofu Stir Fry with Vegetables in a Soy Sesame Sauce with ¾ cup brown rice
Total Calories: 1,006 1
TUESDAY (12/28)
B: Banana Nut Protein Oats
L: Tuna Pasta Salad
D: Instant Pot Braised Beef 2 with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo (recipe x 2)
Total Calories: 1,070 1
WEDNESDAY (12/29)
B: Avocado Toast Egg In-a-Hole With a Mandarin Orange
L: LEFTOVER Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo
D: One Skillet Chicken with Bacon and Green Beans and ¾ cup brown rice 3
Total Calories: 1,061 1
THURSDAY (12/30).
B: Banana Nut Protein Oats
L: LEFTOVER Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo
D: Stuffed Pepper Soup with 2 ounces multigrain baguette
Total Calories: 1,213 1
FRIDAY (12/31)
B: Breakfast BLT with mandarin orange
L: Stuffed mushrooms with Broccoli Rabe and Sausage. Shrimp Ceviche Cocktail and Hot Spinach dip with 10
multigrain pita chips
D: Slow Cooker Spiral Ham with Apricot Dijon Glaze and Skinny Buttermilk Masshed Potatoes with Chives
Roasted Green Beans and Caramelized Onions 4
Total Calories: 1,194 1
SATURDAY (1/1)
B: Baked Oatmeal and Blueberries with Bananas
L: Sausage, Broccoli Rabe Eggrolls and Mixed Baby Greens w/ Pomegranate Gorgonzola and Pecans
D: Black-Eyed Peas, Leftover Ham, Collard Greens, and Cabbage with 2 ounces Multigrain Baguette
Total Calories: 1,025 1
SUNDAY (1/2).
B: Tex Mex Migas
L: Classic Egg Salad on 1 slice whole-grain bread and an apple
D: DINNER OUT
Total Calories: 715 1
1 This is only 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.
2 Separate leftover meat, toppings, and tortillas and freeze them until you are ready to use them. Any extra should be frozen
meat you/your family won’t eat.
3 cups rice extra for Thursday dinner
If you are feeding a crowd, adjust the serving size and ingredients accordingly.
*Google doc
Shopping List
Produce
- 3 mandarin oranges
- 2 small PLUS 7 medium Limes
- 4 medium (ripe) bananas
- 1 dry pint fresh blueberries (can sub 1 ½ cups frozen, if desired)
- 4 medium apples (any variety).
- 1 medium pomegranate (or 1 cup seeds)
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 2 large heads garlic
- 1 small plus 2 large shallots
- 1 (2-inch long) piece fresh ginger
- 3 medium jalapenos
- 1 small serrano pepper
- 1 small English cucumber
- 2 pounds green beans
- ½ pound French green beans (can sub regular green beans in Skillet Chicken, if desired)
- 1 ¼ pounds (24 medium) baby bella mushrooms
- 2 pounds (6 to 7 medium-sized) Yukon Gold potatoes
- 1 small bunch celery
- 2 medium-sized red bell peppers
- 1 small green bell Pepper
- 1 small bouquet of broccolini
- 2 large bags of broccoli rabe
- 1 medium bunch collard leaves
- 1 small head cabbage (or 1 ½ pounds pre-shredded)
- 1 medium head iceberg lettuce (or 3 ¾ cups pre-shredded)
- 1 (10-ounce) bag/clamshell bag of baby arugula
- 1 bag/clamshell mixed Greens, 5 oz
- 1 small bunch of scallions
- 1 small bunch/container fresh chives
- 1 large bunch of fresh cilantro
- 1 small bunch of fresh Italian parsley
- 1 small bunch/container fresh thyme (can sub ½ teaspoon dry thyme or 1 teaspoon fresh parsley in Skillet Chicken, if desired)
- 1 small bunch/container fresh oregano (can sub 1 ½ teaspoons dry in Stuffed Mushrooms, if desired)
- 10 medium vine-ripened tomatoes
- 1 small red onions
- 2 small plus 3 medium yellow onions
- 2 large Vidalia onions
- 1 small white onion
Meat, Poultry, Fish
- 1 (3-pound) chuck roast
- 1 lb 95% lean ground Beef
- 1 (6 to7-pound) Hickory smoked fully boiled spiral cut ham
- 1 package center-cut bacon
- 1 lb (2) chicken breasts, boneless, skinless
- 2 lb. sweet Italian chicken sausage
- 1 pound large, cooked (and peeled), shrimp
Grains*
- 1 large package corn tortillas (you need 18)
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 2 (8-ounce) multigrain baguettes
- 1 package of short pasta (such cavatappi or penne, or rotini).
- 1 medium box of dry brown rice (9 cups pre-cooked).
- 1 small package quick oats
- 1 small packet plain breadcrumbs
- 1 large bag multigrain pita chips
Spices and condiments
- 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 chilicorns)
- Vinegar for red wine
- Reduced sodium soy sauce*
- Honey
- Sesame oil
- Sesame seeds
- Pure maple syrup
- Oregano
- Cumin
- Bay leaves
- Ground cinnamon
- Cinnamon sticks
- Marjoram
- Regular or light mayonnaise
- Crushed red pepper flake
- Dijon mustard
- Champagne vinegar
- Cayenne pepper (optional, Black-Eyed Peas With Leftover Ham)
- Paprika
- Vanilla extract
- Hot sauce
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 small package queso fresco
- 1 (4-ounce) package Gorgonzola cheese
- 1 large wedge fresh Parmigiano Reggiano
- 1 (1-pound) package extra firm tofu
- 1 package egg roll wrappers
- 1 pint low-fat buttermilk
- 1 (8-ounces) container skim milk or milk of your choice
- 1 small tub of light sour-cream
- 1 small box light butter
- 1 small bottle of pomegranate Juice
Jarred and canned
- 1 (5-ounces), can albacore Tuna in Water
- 1 small jar capers
- 1 jar/can of chipotle peppers, adobo
- 2 cans (15-ounces) black-eyed beans
- 1 (14-ounce) can diced tomatoes
- 2 petite diced tomatoes (14.5 ounces)
- 1 can (15 ounces) tomato sauce
- 1 (14.5-ounces) can beef broth
- 1 (14.5-ounce) can reduced sodium vegetable broth (can sub ¼ cup chicken broth in Tofu Stir Fry, if desired)
- 1 (48-ounces) carton reduced sodium chicken soup
- 1 small jar apricot preserves
- 1 small jar marinara (optional for dipping Sausage Egg Rolls).
Frozen
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- Cornstarch (or arrowroot powder)
- Baking powder
- 1 (11-ounce) bottle Orgain vanilla protein shake
- 1 bottle Sauvignon Blanc crisp white wine
- 1 (4-ounces) package halves of pecan or walnut
*You can buy gluten free, if desired
Source: Skinny Taste