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.
Meal Plan
So no matter what you celebrate, I hope you celebrate surrounded by family and loved ones, as they are the true presents!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
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 2019! 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 (12/23)
B: Cinnamon Apple Yogurt Bowls* (6B 9G 6P)
L: BLT with Avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: Dad’s Creamy Cauliflower Soup (2B 2G 2P) and Blood Orange Salad with Gorgonzola, Pecans and Baby Greens
(9B 8G 8P)
Totals: Freestyle™ SP 26B 28G 25P, Calories 1,173**
TUESDAY (12/24)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Baked Salmon Cakes (1B 2G 1P) with Zesty Avocado Cilantro Buttermilk Dressing (2B 2G 2P) and Mediterranean
Quinoa Salad (5B 5G 3P)
D: Homemade Spinach Manicotti (7B 7G 7P) with Italian Caprese Salad (3B 3G 3P) and Quick Mussels Fra Diavolo
(4B 4G 4P)
Totals: Freestyle™ SP 28B 32G 26P, Calories 1,157**
WEDNESDAY (12/25)
B: Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: Asparagus and Caramelized Onion Tartlets (2B 2G 2P) and Stuffed Mushrooms with Broccoli Rabe and Sausage
(3B 3G 3P)
D: Herb and Salt-Rubbed Dry Brine Turkey* (0B 2G 0P) with Instant Pot Mashed Potatoes (5B 5G 2P) and
Makeover Spinach Gratin (3B 3G 3P)
Totals: Freestyle™ SP 19B 25G 16P, Calories 943**
THURSDAY (12/26)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped Romaine lettuce (0B 0G 0P)
D: One Skillet Chicken with Bacon and Green Beans (2B 3G 2P) and ¾ cup brown rice (5B 5G 0P)
Totals: Freestyle™ SP 7B 20G 2P, Calories 904**
FRIDAY (12/27)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped Romaine lettuce (0B 0G 0P)
D: Honey Teriyaki Salmon and Asparagus Veggie Rice Bowls (4B 6G 4P)
Totals: Freestyle™ SP 4B 18G 4P, Calories 853**
SATURDAY (12/28)
B: Easy Bagel # ( 3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 6 slices cucumber and 4 slices tomato
and 6 red onion rings (0B 0G 0P)
L: Asian Lettuce Wrap Chicken Chopped Salad (8B 8G 8P)
D: DINNER OUT!
Totals: Freestyle™ SP 14B 15G 14P, Calories 585**
SUNDAY (12/29)
B: Smoked Salmon Breakfast Flatbread (6B 7G 6P) and ½ a grapefruit (0B 0G 0P)
L: Chickpea Tomato Soup (1B 4G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 9G 6P) with Waffled Vegetable Latkes (3B 5G 1P)
Totals: Freestyle™ SP 19B 25G 14P, Calories 1,001**
*Freeze any leftover you/your family won’t eat.
**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 bagel dough to use for breakfast Sunday.
Shopping List
Produce
- 2 medium apples (Gala or Honey Crisp)
- 2 medium pears (any variety)
- 5 blood oranges
- 2 medium pink grapefruits
- 1 medium lemon
- 1 medium lime
- 1 small jalapeno
- 1 large bunch broccoli rabe/rapini (you need 3 cups raw)
- 24 whole Baby Bella mushrooms
- 1 large English cucumber
- 1 large cucumber
- 1 large zucchini
- 1 small and 1 medium red bell pepper
- 1 small yellow bell pepper
- 1 large (6-ounce) Hass avocado
- 1 (2-inch) piece fresh ginger
- ½ pound French green beans
- 1 ¼ pound asparagus
- 2 medium heads garlic
- 3 medium and 2 large shallots
- 1 medium bunch carrots
- 1 large bunch scallions
- 1 small bunch celery
- 2 medium heads cauliflower (or 1 medium plus 4 cups “riced”)
- 3 pounds Russet potatoes
- 2 pounds (8 medium) red skin potatoes
- 1 head Boston/Bibb lettuce
- 1 (10-ounce) package baby spinach
- 1 (5-ounce) package baby arugula
- 1 large head Romaine lettuce
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage**
- 1 small bunch/container fresh oregano**
- 1 small bunch/container fresh rosemary**
- 1 small bunch/container fresh dill (can sub scallion greens or basil as garnish for Salmon Flatbread, if desired)
- 3 large and 2 medium beef steak or vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 3 plum tomatoes
- 2 medium red onions
- 2 medium and 1 large yellow onion
- 4 large white onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 ½ pounds wild salmon fillet
- 3 pounds (48 to 50) live mussels
- 1 pound raw sweet Italian chicken sausage
- 1 (16-pound) turkey (preferably fresh, not kosher or self-basting)
- 1 pound boneless, skinless chicken breasts
- 1 pound ground chicken
- 1 (5-pound) beef brisket
- 4 ounces smoked salmon or nova lox
Grains*
- 1 small loaf whole grain sliced bread (can sub 1 small roll for BLT, if desired)
- 1 small package dry quinoa
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package seasoned breadcrumbs
- 1 package unbleached all-purpose flour
- 1 package white whole wheat flour
Condiments and Spices
- Extra virgin olive oil
- Canola or vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Cinnamon
- Nutmeg
- Balsamic vinegar
- Sriracha sauce
- Old Bay seasoning
- Light mayonnaise
- Dijon mustard
- Cumin
- Crushed red pepper flakes
- Marjoram
- Oregano
- Red wine vinegar
- Reduced sodium soy sauce*
- Mirin
- Honey
- Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
flakes, dried onion flakes - Sesame oil
- Rice vinegar
- Hoisin
- Bay leaves
Dairy & Misc. Refrigerated Items
- 3 ½ dozen large eggs
- 16 ounces nonfat plain yogurt (I like Stonyfield)
- 1 (8-ounce) chunk fresh mozzarella
- 1 (8-ounce) block reduced fat cream cheese
- 1 large wedge fresh Parmesan (or Parmigiano Reggiano) cheese
- 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
- 1 small bag (shredded) or wedge Swiss or Gruyere cheese
- 1 (16-ounce) container crumbled Feta cheese
- 1 (1/2-gallon) container 2% milk
- 1 small tub whipped butter (I like Land O Lakes)
- 1 pint heavy cream
- 1 small tub light sour cream
- 1 pint low-fat buttermilk
- 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 small box butter (can sub whipped butter in Cauliflower Soup, if desired)
- 1 (16-ounce) package shredded part-skim mozzarella cheese
- 1 small package Gorgonzola cheese
Frozen
- 1 (10-ounce) plus 3 (16-ounce) packages frozen chopped spinach
- 2 boxes mini phyllo pastry shells
Canned and Jarred
- 1 jar Kalamata olives
- 1 jar capers
- 1 (8-ounce) can water chestnuts
- 2 large jars marinara (or ingredients to make your own)
- 3 (15-ounce) cans chickpeas
- 1 (6-ounce) can Albacore tuna (I like American Tuna)
- 1 (28-ounce) can crushed tomatoes
- 1 (32-ounce) carton beef broth
- 2 (32-ounce) cartons reduced sodium chicken broth
- 1 (4-ounce) can or (5.3-ounce) tube tomato paste
Misc. Dry Goods
- 1 bottle white wine (such as Sauvignon Blanc)
- 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
- 1 small package raw sugar (if buying from bulk bin, you need 1 ½ tablespoons)
- 1 small package sugar
- 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
- Baking powder
- 1 (6-ounce) bag chopped pecans
*You can buy gluten free, if desired
**You only need a little bit of each so if you can find Poultry Blend fresh herbs, buy that instead
of these individual herbs
I just discovered your meal plans and my only problem
is picking which one to follow!!! Thank you for providing this for us!
Big thank you for providing the nutritional back down
I love these meal planners. Would be so awesome if you created an app where I could customize the plan and it would create the shopping list using your recipes!
I think this is a great idea too!
How many salmon cakes for one lunch serving? And can they be frozen?
Yes they can. Go to the recipe, it tells you the amount of salmon cakes per serving.
I recently purchased your One & Done book, and then noticed you mentioned that WW points were noted on your website… which led me here. I am just starting out on WW, so I’ve been trying to find appropriate options.
Then I saw these meal plans – and I feel so grateful that you are sharing them! I’ve gone back to look at several different weeks, and I’d love to start following them. I really enjoy your recipes.
THANK YOU for sharing. You have just become my ‘go-to’ resource! I feel lucky to have found you.
Thanks Tracie! Welcome to Skinnytaste! 🙂
Hi! My husband and I love your meal plans. The recipes are delicious and we love that they are healthy. Will you be posting a new meal plan for this week? Thanks again for all you do here!
Done!
Thank you so much for these wonderful meal plans!
Thank you. Thank you. Love the weekly meal plans. Please don’t stop
This will be the first time doing the weekly meal planner. I will be substituting Cod Fish for the Salmon and will be using Skinnytaste recipe. Will followup with a future comment to let everyone know how I did.
After trying several of your recipes, I have ordered the meal planner and look forward to becoming healthier and better organized in my meal planning. Thank you for the recipes and grocery lists!
Glad you enjoy them and find them helpful!
Thank you for doing this every week even though the holidays. Happy holidays!
I use your menu plan every week to create one of my own I use 80% of yours and adapt where necessary. I live in UK have bought your books and journal. They are brilliant. We spend the winter in an RV in Spain and it would be easy to give in but you keep us both on track. We don’t really need to slim down that much but maintain and these really help. I hope you don’t stop but they must involve a huge amount of work. Best wishes for a happy peaceful holiday season. Julie and Nick and the dogs in Murcia Spain 🎄🇪🇸
Thanks Julie! Best wishes to you and yours as well! Glad you find them useful!