To help you jump start your goals for 2018, I am sharing another free 7-day meal plan including breakfast, lunch and dinner for the entire week! Say goodbye to the stress of meal planning and grocery list writing and hello to a week of delicious, pre-planned, well balanced Skinnytaste meals.
To make it easy for you, we’ve included a more 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.
Here are 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 Weight Watcher Freestyle Points 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.
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. Pair the plan with the NEW Skinnytaste Meal Planner and you are guaranteed to succeed.
Skinnytaste Meal Plan (December 25-December 31)
MONDAY (12/25)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Crab Cakes Benedict with Avocado Relish (3)
D: Slow Cooker Spiral Ham with Apricot-Dijon Glaze (5) + Skinny Garlic Mashed Potatoes (5) + Maple Soy Glazed Brussels Sprouts and Butternut Squash with Bacon (3)
Totals: Smart Points 19, Calories 753
TUESDAY (12/26)
B: 2 hard-boiled eggs (0) + an apple (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Slow Cooker Salsa Chicken with Black Beans and Corn (3)
Totals: Smart Points 12, Calories 1,021
WEDNESDAY (12/27)
B: Loaded Baked Omelet Muffins (2) + an orange (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Leftover Hambone Soup with Potatoes and Cabbage (2) + 2 ounces multi-grain baguette (3) with 1 tablespoon whipped butter (3)
Totals: Smart Points 15, Calories 917
THURSDAY (12/28)
B: Loaded Baked Omelet Muffins (2) + an orange (0)
L: Leftover Hambone Soup with Potatoes and Cabbage (2) + 2 ounces multi-grain baguette (3) with 1 tablespoon whipped butter (3)
D: Instant Pot One Pot Spaghetti with Meat Sauce (10) + a green salad with balsamic dressing (3)
Totals: Smart Points 23, Calories 1,061
FRIDAY (12/29)
B: Loaded Baked Omelet Muffins (2) + an apple (0)
L: Tuna Melt (4)
D: Garlic Shrimp in Coconut Milk with Tomatoes and Cilantro (3) + ½ cup brown rice (3)
Totals: Smart Points 12, Calories 867
SATURDAY (12/30)
B: Whole Wheat Pancakes (5) with 1 tablespoon pure maple syrup (3) + fruit salad (¼ orange, ½ apple, ½ cup grapes) (0)
L: Spicy California Shrimp Stack (3)
D: Best Skinny Eggplant Rollatini with Spinach (5) + a green salad with 1 tablespoon balsamic dressing (3)
Totals: Smart Points 19, Calories 1,104
SUNDAY (12/31)
B: Whole Wheat Pancakes (5) with 1 tablespoon pure maple syrup (3) + fruit salad (¼ orange, ½ apple, ½ cup grapes) (0)
L: White Bean Caprese Salad (3) with 2 ounces multi-grain baguette (3)
D: HAPPY NEW YEAR!!! ENJOY DINNER OUT!
Totals: Smart Points 14, Calories 682
I’m also super excited to share the completely updated and revised Skinnytaste Meal Planner, Revised Edition a 52-week, daily meal planner to help you jump start your health goals by getting organized. Based on everyone’s feedback about improving the previous Meal Planner, this revised planner was improved based on your comments!
Available at Target.com, Barnes and Noble and Amazon.
The completely updated and revised Skinnytaste Meal Planner now includes:
- More space for writing your meal entries including Breakfast, Lunch and Dinner!
- Spiral binding so the planner lays flat for easier writing
- Shopping lists to plan your week’s groceries
- Notes sections to keep track of extra tasks
- Check-boxes so you can mark off your weekly goals as you complete them each day
GROCERY LIST
Produce:
- 2 medium ripe bananas
- 1 pint fresh blueberries (or 1 small bag frozen)
- 3 small limes
- 3 small (4 ounce each) and 1 medium (5 ounce) Hass avocado
- 1 small red onion
- 1 large bunch fresh cilantro
- 2 bunches (you need 11) scallions
- 2 small tomatoes
- 6 medium (about 2 ¾ pounds) Yukon gold potatoes
- 2 heads garlic cloves
- 6 apples (any variety)
- 2 dry pints grape or cherry tomatoes
- 2 medium heads romaine lettuce (or 2 [16-ounce] bags pre-cut)
- 2 small red bell pepper
- 1 medium yellow onion
- 1 small (13 ounce) head cabbage
- 1 pound butternut squash
- 1 pound Brussels sprouts
- 2 small cucumbers
- 4 oranges
- 4 cups grapes
- 1 bunch or container fresh chives
- 1 small bunch or container fresh basil
- 5 medium carrots
- 1 small bunch celery
- 2 medium Italian eggplants
Meat, Poultry and Fish:
- 1 package center cut bacon
- 1 pound jumbo lump crabmeat
- 1 (6 to 7 pound) Hickory smoked fully cooked spiral cut ham
- 1 1/2 pounds (3) boneless skinless chicken breasts
- 1 pound 93% lean ground turkey
- 1 1/4 pounds peeled and deveined raw jumbo shrimp
- 8 ounces cooked shrimp (or buy 12 ounces raw to cook)
Grains:
- 1 small container quick oats
- 1 package panko breadcrumbs (or gluten-free panko)
- 1 (12-ounce) whole wheat or multi-grain baguette
- 8 ounces whole wheat (or gluten-free) spaghetti (I like Delallo)
- 1 small package whole wheat bread
- Brown rice (you’ll need 1 ¼ cups dry or 3 1/3 cups cooked)
- 1 small bag whole wheat flour (I used white whole wheat )
Condiments and Spices:
- Extra-virgin olive oil
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Pure maple syrup
- Reduced sodium soy sauce (or gluten free)
- Honey
- Cinnamon
- Vanilla extract
- Cumin
- Tabasco sauce
- White vinegar
- Dijon mustard
- Light mayonnaise
- Garlic powder
- Onion powder
- Dried parsley
- Dried basil
- Adobo seasoning
- Cooking spray
- Olive oil spray (or get oil mister)
- Balsamic vinaigrette dressing (or balsamic vinegar for homemade)
- Crushed red pepper flakes
- Granulated sugar
- Rice vinegar
- Furikake (such as Eden Shake) or sesame seeds
- Sriracha sauce
- Balsamic glaze (I like Delallo)
- Bay leaves
- Oregano
- Red wine vinegar
Dairy & Misc Refrigerated Items:
- 1 quart skim milk
- 2 ½ dozen large eggs
- 1 (6-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 small container light sour cream
- 1 small tub whipped butter
- 1 (7-ounce) bag shredded reduced fat cheddar cheese (I like Sargento)
- 1 small package gorgonzola or blue cheese (you’ll need 1 tablespoon)
- 1 small container 1 % buttermilk
- 1 wedge fresh Parmesan cheese
- 1 small container part-skim ricotta cheese (I like Polly-O)
- 1 small wedge Pecorino Romano cheese
- 1 cup shredded part-skim mozzarella (I like Polly-O)
- Fresh mozzarella (you’ll need 2 ½ ounces)
Frozen:
- 1 (10-ounce) package frozen corn
- 1 (10-ounce) package frozen spinach
Canned and jarred:
- 1 (25.25-ounce) jar marinara or Delallo Tomato Basil Pomodoro Sauce
- 1 small jar apricot preserves
- 1 (14.5-ounce) can fat free chicken broth
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (15-ounce) can reduced sodium black beans
- 1 (15-ounce) can chickpeas
- 1 (14.5-ounce) can diced tomatoes (I like Tuttorosso )
- 1 (14-ounce) can light coconut milk
- 1 (15-ounce) can Great Northern (or White Kidney) beans
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso )
- 1 (4.5-ounce) can tuna in water
- 1 small jar chunky mild salsa
Miscellaneous dry goods:
- Baking powder
- 1 small bag chopped walnuts or pecans
I love the meal plans! Thank you.
Thank you, I’m a week behind and have my ham in the slow cooker today! LooKing forward to soup!
My new planner is on the way. Thank you for sharing these.
I love your weekly meal plans and that it includes the grocery list!!!!! This has made me want to cook which has never gappened before because i was overwhelmed by not knowing what to cook and how much to buy etc. This is amazing!! Will you be doing this meal plan weekly?
Love the weekly planner! This makes things so much easier as I strive to eat healthier.
Thank you so much.
This is so awesome! Love that you are now doing a weekly meal plan, with breakfast, lunch, and dinner now. I have been using your recipes for years now and have loved everything I’ve made. Thank you!! Happy New Year!
I just found these meal plans and I am so excited to try them. I have been on weight watchers since July but not seeing the results as much because I have no structure to my dieting plans. This will get me right where I need to be!
This is way too many ingredients to buy when on a bedget! I need recipes with simple similar ingredients
I just ordered the revised planner for 2018! Thank you so much for everything you do and I cannot WAIT for a new cookbook from you! You make WW so easy for my whole family to follow.
Thank you!!
Hi Gina… i am a little confused with the weight watcher points listed on your yummy recipes. When it says smart points is that the new Freestyle point system or the old smart points? Thanks for all these great recipes and for including weight watcher points. it sure makes my journey much easier.
Trish
yes they have all been updated
I love your blog but I can’t support this plan. The calorie counts are basically starvation level. 682 calories on New Year’s Eve???!!!???? This is not a safe or sustainable plan.
If you read above, this leaves plenty of room for appetizers, dessert, wine, etc. It’s an outline with room to spare for a realistic lifestyle.
Will you be making a list of ‘new’ points from your cookbooks according to the WW Freestyle point system? I have ll your cookbooks and meal planner. They are wonderful! I hope you continue to follow Weight Watchers.
They are already updated!
Love this! I love the breakdown of breakfast, lunch and dinner!
Thank you for updating to free style points too!!!
Pardon my ignorance here, but when you say a free seven day meal plan is that because prior the meal plans didnt including breakfast, and lunch, but theyve always been free right?
yes that is correct
Well that is awesome! Might I add that I LOVE LOVE LOVE the fact that these are showing up in my inbox now. I hope that is something you will consider continuing . I actually paid for a $10 yearly meal plan service that does just that, just for the added convenience of one less click. Unless of course your revenue is generated by clicks to your blog, in which case you’re totally work the click for the 2 added meals. Heading over to amazon for your planner. Thanks again!
I don’t get paid per clicks and not really sure what the pay off is since I am not a numbers person, but I am happy to help!
Hello there. Have all of your recipes been converted to the new Freestyle Smart Points? I am just starting out and I’m super excited about this new program!
Thank you.
yes they are!
Will you be updating your recipes to the new WW plan?
I just bought 2 copies of your meal planner for my daughter and myself! I’m so excited to get started and wanted to say thank you for your meal plans!
Every recipe I have made from skinnytaste is worth making over and over again! I have been following your website for a few years now- it is definitely my favourite! Thank you for including breakfast and lunch- I followed it last week and feel better already- please keep the menus coming- I look forward to Sunday to find out the new week of meals. Thanks so much- love skinnytaste! Merry Christmas and Happy New Year!
Thanks Lynda! You too!
Thank you so much for sharing your menus, lists, and recipes! Your meal plans are always so easy and filled with yummy foods. I’m so happy to see all 3 meals for 7 days! Thank you, thank you, thank you!
Merry Christmas Gina! My husband and I love your recipes. In fact he has said many times that he could eat just Skinnytaste recipes and he would be very happy. Jeff takes leftovers for lunch so this is perfect. You have done my planning for me! Also I loved your first book so much I have given copies to my family and friends Thank you so much for what you do!
All the best,
Cindy
Thank you SO much Cindy!!
Just wondering about the WW points listed. Tuesday breakfast is 2 hard boiled eggs for 4 sp. I thought eggs were zero points on the free style program. Are all your recipes now stating the free style points?
so sorry, that was a typo!
Thank you so much for this! Merry Christmas to you!