7 Day Healthy Meal Plan (Dec 28-Jan 3)

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.

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

I hope everyone had a wonderful holiday! As we look to ring a new year in (and good riddance to 2020) I am always curious as to different family traditions done on NYE to bring luck for the upcoming year. What are some of yours? We like to eat black eyed peas and collard greens – which represent prosperity, luck and money (and both are in this weeks meal plan). It is also said that pork represents wealth. prosperity and progress and don’t forget some lentils for good luck too! I also like the Asian tradition of eating long noodles (representative of lengthening your life) but you have to eat the whole noodle long without breaking it! So here’s to 2021….cheers!!

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 (12/28)
B: 1 slice thin whole grain bread (2B 2G 2B), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Slow Cooker Butternut Pear Soup (2B 2G 2P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 20B 25G 20P, Calories 898**

TUESDAY (12/29)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Totals: WW Points 22B 27G 17P, Calories 934**

WEDNESDAY (12/30)
B:  1 slice thin whole grain bread (2B 2G 2B), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Antipasto Salad (6B 6G 6P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Totals: WW Points 23B 23G 21P, Calories 934**

THURSDAY (12/31)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: 1 cup Black-Eyed Pea Dip (3B 7G 3P) with 10 whole grain pita chips (4B 4G 4P)
D: Slow Cooker Pernil (6B 6G 6P) with ¾ cup brown rice (5B 5G 0P) and Sauteed Collard Greens with Bacon (1B 2G 1P)

Totals: WW Points 26B 31G 18P, Calories 1,178**

FRIDAY (1/1)
B: Bacon Egg and Avocado Breakfast Sandwich*** (6B 10G 6P)
L: Changua (4B 6G 4P)
D: Sheet Pan Shrimp Oreganata (3B 5G 3P) with Cacio de Pepe Brussels Sprouts (6B 6G 6P)
Totals: WW Points 19B 27G 19P, Calories 1,086**

SATURDAY (1/2)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 2 ounce lox (0B 1G 0P), sliced tomato (0B 0G 0P) and red onion and an orange (0B 0G 0P)
L: Antipasto Salad (recipe x 4) (6B 6G 6P)
D: ORDER IN!

Totals: WW Points 12B 14G 12P, Calories 626**

SUNDAY (1/3)
B: Baked Oatmeal with Pears, Bananas and Walnuts (6B 6G 4P)
L: Cheeseburger Soup (7B 8G 7P)
D: Chicken Cacciatore (3B 3G 3P) over 1 cup whole wheat spaghetti (5B 5G 0P) and a green salad # (1B 1G 1P)

Totals: WW Points 22B 23G 15P, Calories 880**

*Grilled cheese includes 2 slices thin Dave’s Killer bread and 1.5 ounces (2 slices) cheddar cheese.
**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 a double batch of bagels for breakfast Saturday.
# Green salad includes 6 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, chickpeas and 2 scallions with ¼ cup light vinaigrette.

*Google doc

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32 comments

  1. This was very helpful thank you so much. You’re doing a great job.

  2. I’ve been using your recipes and meal plans for years! They are so helpful at keeping my family and I healthy while eating flavorful meals. Your recipes are NEVER boring and you keep things pretty simple and straightforward. I love your videos and have several of your books and the meal planner as well. Please keep doing what you are doing! So many people need you and love you!

  3. I strongly believe education on healthy eating should be accessible to everyone. Thank you for sharing this and for giving everyone access to these meal plans. You are helping so many people improve their overall health. I am happy to say that my healthy habits are finally starting to form. Thanks again. 

  4. I have been following your meal plans for the last year and a half. My whole family LOVES them. They make meal planning for the week so easy for us. Thank you!!

  5. THANK YOU!!! I love your meal plans- please please please keep posting!! And if you decide to stop posting, please feel free to send them my way!

    Lauren

  6. I’m so happy to find these meal plans – it’s helping me get in the habit of cooking and I’m thrilled with the recipes so far.  Please keep the meal plans coming!  Although as a single person it’s going to take me about a month to eat all this I think.   ;). You’ve made it clear that it’s intended for a family and I imagine I’ll figure out how to cut things in half or whatever as I go.  In the meantime I’m well stocked!  

    • Buy containers that will hold one serving of an entire meal. Make the entire recipe. Eat one portion and freeze the other 3 in containers. That’s 3 nights you can just heat and eat and not have to cook.

  7. Happy New Year! I received the Meal Planner book for Christmas and am resolved to follow the meal plan posted for 12/28-1/3 starting Sunday! I’m a TOTAL newbie in the kitchen. I wonder if you could post a meal plan that includes the tips similar to the way the book includes them that include what I can prep in advance and how to store it to prepare for the week? Sounds so silly and simple, but I can use all the expert help I can get starting out.

    Thanks!

  8. I love you meal plans!! They make my life so much easier. Please never stop!!! I feel better and cooking is now stress free!

  9. Hi Gina. I just wanted to say thank you for another year of eating healthy AND I continue to learn how to cook better. I’m sure it’s a lot of hard work and I truly appreciate it. Have a Happy New Year!

  10. First time visitor. Keep sharing. Meal planning is not my strength, so always looking for ideas! Using some ideas as inspiration!

  11. Hi!
    I just cannot do avocado. And everywhere I look/search, there are always avocados not too far. I wonder what would/could be a good substitute?
    Thanks,

  12. I am so happy that I came across this blog after I got the skinny taste cookbook for Christmas !! I am so following this my goal for 2021 is to eat healthy 

  13. What does the B, G and P attached to the numbers mean

  14. Thank you Gina! Following for four years now. You have made me a better cook and we are eating heathier meals. Happy 2021!

  15. Love your meal plans

  16. Thank you so much for another year of meal plans and I hope you keep sharing them. I look forward to the weekly meal plan post every week! I love how this week has a lit of crock pot recipes …. perfect for that loungey week between Christmas and New Year!

  17. Just wanted to say thank you for sharing your meal plans! I look forward to seeing it every week. It really helps me to plan my meals for the week and saves me a TON of time!!!!

  18. I use these plans weekly. Please keep posting them!

  19. I always make Hatian pumpkin soup on New Year’s Day in honor of my Haitian friends. Haiti is a Caribbean island that was settled by the French, who brought African slaves with them. The slaves had to learn to make pumpkin soup for their masters, but were not allowed to eat it. When they revolted against slavery and sent the French packing, the first thing they did was eat Pumpkin soup. This was January 1, 1804. This soup is full of healthy vegetables and often includes pasta or rice.

  20. Gina – thank you for making these for us every week! These meal plans have been a staple for us since you started creating them, so I just wanted you to know our household appreciates your hard work week after week!

  21. A friend kept raving about your cookbooks, so I made a trip to our local bookstore. Wow! She was right. Your cookbooks are great, wish I could have purchased all three. We have two teenagers, so I definitely appreciate that your recipes don’t call for half an aisle of specialty ingredients from a boutique grocery store that I will use only once. Even more life changing, your recipes are easy enough that I didn’t want to pull out my hair even once! After the cookbook adventure, I mozied on over to your website and found your meal plans–FREE weight loss meal plans! I feel like I’ve just won the lottery. THANK YOU THANK YOU THANK YOU!!! Your are a wonderful human

  22. I too enjoy black eyed peas and greens as it is a tradition rooted in the African American community  that has now spread to other communities. 

  23. YES!!! Please continue to share them! I tweak only a couple things if it’s a meal I don’t like but other than that these have been a lifesaver for me!

  24. I’m so glad I can get back to eating healthy after the holidays and don’t have to stress about picking everything and trying to figure it out myself. So thankful for these meal plans!

  25. Thank you for all information.
    Kindly share which everyone can afford.

  26. In the South, we eat black-eye peas (and collards) for good luck and prosperity on New Years’s Day.  Some people eat them as the first thing they eat.  We eat black-eye peas in a chip dip with lots of cilantro, lime, and tomatoes because it goes perfect with watching the Sugar Bowl. (College football is another staple of the South.) We have a family tradition of eating out somewhere fancy on NYE and we all dress up.