posted December 18, 2020 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
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. 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. 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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (12/21)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Margherita Pizza (6B 7G 6P) with a green salad* (1B 1G 1P)
Totals: WW Points 15B 19G 11P, Calories 835**
TUESDAY (12/22)
B: 2 scrambled eggs (0B 4G 0P) with 1 thin slice whole grain toast (2B 2G 2P) and a pear (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes (8B 10G 3P)
Totals: WW Points 11B 20G 6P, Calories 955**
WEDNESDAY (12/23)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon
1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 thin slice whole grain bread (2B 2G 2P) and an orange (0B 0G 0P)
D: Stuffed Pepper Soup (5B 5G 2P) with 2 tablespoons shredded cheddar cheese (2B 2G 2P)
Totals: WW Points 17B 20G 10P, Calories 956**
THURSDAY (12/24)
B: 2 scrambled eggs (0B 4G 0P) with 1 thin slice whole grain toast (2B 2G 2P) and a pear (0B 0G 0P)
L: 2 Baked Salmon Cakes (4B 5G 3P) 8 baby carrots (0B 0G 0P) with Zesty Avocado Cilantro Buttermilk Dressing (2B 2G 2P)
D: Quick Mussels Fra Diavolo (4B 4G 4P) with 2 ounces multigrain baguette (3B 3G 3P) and Flounder Milanese with Arugula and Tomatoes (3B 4G 3P)
Totals: WW Points 18B 24G 17P, Calories 1,126**
FRIDAY (12/25)
B: Yogurt Sheet Pan Pancakes with Mixed Berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Crustless Quiche Lorraine (5B 7G 5P) with an orange (0B 0G 0P)
D: Shrimp Ceviche Cocktail (1B 2G 1P), Homemade Spinach Manicotti (7B 7G 7P) and Apricot-Rum Glazed Spiral
Ham (4B 4G 4P)
Totals: WW Points 26B 30G 26P, Calories 1,054**
SATURDAY (12/26)
B: Veggie Ham and Cheese Breakfast Casserole (2B 4G 3P) with an orange (0B 0G 0P)
L: Pressure Cooker Split Pea Soup (1B 8G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Frenched Rack of Lamb (4B 4G 4P) with Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 15B 24G 16P, Calories 870**
SUNDAY (12/27)
B: LEFTOVER Veggie Ham and Cheese Breakfast Casserole (2B 4G 3P) with 1 cup grapes (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) with an apple (0B 0G 0P)
D: ORDER IN!
Totals: WW Points 6B 9G 7P, Calories 541**
* Prepare oats with water according to package directions. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: halved cherry tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**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.
