7 Day Healthy Meal Plan (Dec 7-13)

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 (Dec 7-13)

7-Day Healthy Meal Plan

December- can you believe it??? Have you started decorating yet? I know a lot of people started early this year! As we head into this festive season remember to check out my holiday recipe section for all your celebration needs! There you will find great homemade gifting ideas like Gingerbread Christmas Tree Cookies or Banana Cranberry Bread just to name a few! And to celebrate Hanukkah, I added some veggie latkes to this week’s 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 (12/7)
B: Pumpkin Cream Cheese Muffins* (7B 7G 7P) and a banana (0B 0G 0P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Lentil Soup with Butternut and Kale (1B 2G 1P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 22B 25G 22P, Calories 1,000**

TUESDAY (12/8)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) and a pear (0B 0G 0P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a whole grain roll (2B 2G 2P) with 1 tablespoon
light butter (3B 3G 3P)
D: Healthy Cod Fish Tacos (5B 7G 5P) with Cilantro Lime Cauliflower Rice (1B 1G 1P)
Totals: WW Points 19B 22G 19P, Calories 951**

WEDNESDAY (12/9)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) and a banana (0B 0G 0P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a whole grain roll (2B 2G 2P) with 1 tablespoon
light butter (3B 3G 3P)
D: Instant Pot Spaghetti with Meat Sauce (10B 10G 6P) and a green salad*** (1B 1G 1P)
Totals: WW Points 24B 25G 20P, Calories 999**

THURSDAY (12/10)
B: 2 scrambled eggs (0B 4G 0P), 1 thin slice grain bread (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: LEFTOVER Instant Pot Spaghetti with Meat Sauce (10B 10G 6P) and a green salad (1B 1G 1P)
D: One Skillet Chicken with Bacon and Green Beans # (2B 3G 2P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 21B 26G 12P, Calories 1,080**

FRIDAY (12/11)
B: 2 scrambled eggs (0B 4G 0P), 1 thin slice grain bread (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: BLT with Avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 12B 16G 12P, Calories 645**

SATURDAY (12/12)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) and Waffled Vegetable Latkes (recipe x 2) (3B 5G 1P)

Totals: WW Points 26B 29G 19P, Calories 1,083**

SUNDAY (12/13)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) (recipe x 4)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P) and a whole grain roll (2B 2G 2P)
D: LEFTOVER Braised Brisket with Potatoes and Carrots (9B 10G 6P) and Waffled Vegetable Latkes (3B 5G 1P)

Totals: WW Points 25B 32G 18P, Calories 1,110**

*Make muffins Sunday night, if desired. 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.

*** Green salad includes 8 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with 5 tablespoons light vinaigrette. Set aside 1 serving for lunch Thurs.

# Make 3 extra slices of bacon for sandwich on Fri.

*Google doc

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15 comments

  1. Thank you so much for this! I am amazed I’m just learning about your mela plans now after I love your cookbooks and look up your recipes often! I don’t count calories or worries so much about exacts, but I love a meal plan of healthy dinners for my family every night! Would you ever be able to publish just the dinner meal plans and shopping lists? We usually always do breakfasts and lunches on our own.
    Thank you so much!
    Sarah

  2. These are so extremely helpful for this busy mom!!

  3. Thank you so much for publishing these.  I love your cookbooks and follow you on Instagram and always get great ideas from your posts.  When it comes to trying to manage my diet, sometimes it’s nice just to be told what to eat so your meal plan this week was a great way to jump start healthy eating.  My 15-year old daughter and I are both following this (she used the USDA calorie calculator to calculate what she should be adding in).  We are both very active but sometimes get lazy about our eating habits.  Soup and muffins were delicious and my husband and sons Loved the fish tacos last night.  Thank you again!!

  4. This is super helpful and an enjoyable way to stay on track. Thank you so much for doing this, really helps me and my family stay healthy and happy.

  5. I am so thankful for these meals plans! They help me plan ahead to stay on track with my points and not get overwhelmed trying to piece together a plan on my own. Please keep them coming! The only thing I wish I had was a way to deselect meals that I won’t be making and have the shopping list update along with it. I don’t know how that would work, but it would save me some time. Just throwing it out there as a suggestion.

  6. These are a lifesaver!!! No one in the house is ever any help when it comes to deciding what to eat. These help me so much. Love that it keeps me on plan and 9 out of 20 everyone enjoys the meal. If I need to swap something out I usually dive into one of you cookbooks and pull a favorite out of there.

    Thank you so much!

  7. Love the weekly meal plan. Gives me ideas for the week. I have never cooked so much

  8. Thank you for doing this every week. I love how easy they are to follow. Thank you so much!

  9. Thank you for your weekly meal plans.  It gives me ideas and motivation as well.  Your work is “not in vain”!  

  10. Everything looks so delicious!!!

  11. Thank you for the variety of recipes you offer, for including shopping lists, for the beautiful pictures, and for the tips. I really enjoy this site and I appreciate all you do!

  12. Hi,
    I wanted to let you know that I LOVE your meal plans. I look forward to getting them each week. They have helped me a lot with portion control and calorie counting. I love making some of the recipes each week. I really appreciate that you provide them free of charge. I am a big fan of yours and have 2 of your cook books.

    Thanks so much!!
    Sue

  13. Thank you so much for taking the time every week to post these meal plans! You obviously put so much effort into your videos and re pies and posts. I hope you know so many of us treat appreciate you and all that you do (: happy holidays! Love, Colleen

  14.      I have all your recent books from Amazon. Thank you for all your encouragement.  Can’t wait to try these recipes!

         Jean