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

I hope everyone had a great holiday and I wish you all the happiest and healthiest New Year! What is your “lucky” meal for ringing in the new years? Black-eyed peas, lentils, pork , greens? If so, any of these recipes Black-Eyed Pea Dip (on this weeks plan), Lentil salad, Raw Kale Salad can be paired with your favorite pork dish (or any other meat you prefer!)

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 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 (12/30)
B: Yogurt Chocolate Chip Muffins* (7B 8G 7P) with a banana (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Heather’s Buddha Bowl (7B 10G 4P)

Totals: Freestyle™ SP 19B 25G 16P, Calories 1,032**

TUESDAY (12/31)
B: Yogurt Chocolate Chip Muffins (7B 8G 7P) with an orange (0B 0G 0P)
L: Black-Eyed Pea Dip (1B 2G 1P) with 10 baked tortilla chips (3B 3G 3P) and Buffalo Chicken Egg Rolls (4B 6G 5P)
with 2 tablespoons Blue Cheese Dressing (1B 2G 1P)
D: Slow-Cooker Pernil (6B 6G 6P) with 1 ounce avocado (1B 1G 1P) and Quick Cabbage Slaw # (2B 2G 2P)

Totals: Freestyle™ SP 25B 30G 26P, Calories 1,153**

WEDNESDAY (1/1)
B:  Yogurt Chocolate Chip Muffins (7B 8G 7P) with a banana (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)

Totals: Freestyle™ SP 19B 22G 19P, Calories 978**

THURSDAY (1/2)
B: Yogurt Chocolate Chip Muffins (7B 8G 7P) with an orange (0B 0G 0P)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)

Totals: Freestyle™ SP 22B 23G 18P, Calories 892**

FRIDAY (1/3)
B: Greek Yogurt with Berries, Nuts and Pecans (5B 8G 5P)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7B 7G 7P)
D: Pineapple Shrimp Fried Rice (8B 8G 0P)

Totals: Freestyle™ SP 20B 23G 12P, Calories 999**

SATURDAY (1/4)
B: Breakfast Strata with Sausage and Mushrooms (8B 9G 8P)
L: Quickest Cast-Iron Thin Crust Pizza (recipe x 2) (4B 4G 4P) with Chopped Wedge Salad (4B 3G 3P)
D: DINNER OUT!

Totals: Freestyle™ SP 16B 16G 15P, Calories 539**

SUNDAY (1/5)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms (8B 9G 8P)
L: The Skinny Tuna Melt (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: Arroz con Pollo, Lightened Up* (9B 9G 9P) and a green salad (0B 0G 0P) with 2 tablespoons Zesty Avocado
Cilantro Buttermilk Dressing (2B 2G 2P)

Totals: Freestyle™ SP 23B 25G 23P, Calories 1,099**

*Freeze any leftover you/your family won’t eat. Green salad includes 6 cups romaine, 2 scallions and ½ cup each
tomatoes and carrots.

**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.
# Double recipe to serve 8, if needed.

Google doc