Skinnytaste Meal Plan (December 9-December 15)

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.

Meal Plan

So winter and cold weather have hit!! Check out some Slow Cooker recipes so you can have a warm meal waiting on you when you get home, or you can look at my Pressure Cooker recipes if that works better for you.

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 (12/9)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Spaghetti with Butternut Leek Parmesan Sauce (8B 8G 8P) and a green salad* (2B 3G 2P)
Totals: Freestyle™ SP 21B 25G 17P, Calories 1,056**

TUESDAY (12/10)
B: 2 scrambled eggs (0B 4G 0P) with 2 tablespoons grated parmesan (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Skillet Taco Cauliflower Rice (5B 5G 5P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: Freestyle™ SP 13B 22G 13P, Calories 1,023**

WEDNESDAY (12/11)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Crock Pot Balsamic Pork Roast (5B 5G 5P) with Skinny Buttermilk Mashed Potatoes with Chives (5B 5G 1P) and
Easy Garlic Broccolini (1B 1G 1P)

Totals: Freestyle™ SP 22B 25G 14P, Calories 1,092**

THURSDAY (12/12)
B: 2 scrambled eggs (0B 4G 0P) with 2 tablespoons grated parmesan (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: LEFTOVER Crock Pot Balsamic Pork Roast (5B 5G 5P) with Roasted Winter Squash Medley (3B 3G 3P)

Totals: Freestyle™ SP 14B 23G 14P, Calories 839**

FRIDAY (12/13)
B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1%
milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chickpea Avocado Salad (3B 8G 3P)
D: Air Fryer Salmon with Maple Soy Glaze (2B 7G 2P) with Asian Edamame Fried Rice (4B 5G 1P)

Totals: Freestyle™ SP 16B 27G 9P, Calories 1,011**

SATURDAY (12/14)
B: Easy Healthy Turkey Chorizo (3B 3G 3P) with 2 scrambled eggs (0B 4G 0P) and 1 ounce avocado (1B 1G 1P)
L: Minestrone Soup (2B 4G 2P) with 2 ounces multigrain baguette (3B 3G 3P)
D: DINNER OUT!

Totals: Freestyle™ SP 9B 15G 9P, Calories 625**

SUNDAY (12/15)
B: Heart-Shaped Chocolate Chip Banana Pancakes (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P)

L: LEFTOVER Minestrone Soup (2B 4G 2P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Chicken Thighs with Shallots in Red Wine (8B 8G 8P) with Mashed Cauliflower (2B 2G 2P) and Roasted
Asparagus (0B 0G 0P)

Totals: Freestyle™ SP 24B 26G 24P, Calories 994**

*Green salad includes 6 cups romaine, 1/2 cup each: diced red bell pepper, tomato, cucumber and carrots, chickpeas
and light vinaigrette.
**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.

*Google doc

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23 comments

  1. I love these meal plans! They help me so much each week to try new things and save me so much time! Thank you!

  2. Another amazing week! My family and I are always so happy with your recipes and meal plans. I was starting to list my favs this week on this comment, but realized that nearly everything was a “fav”! 
    Please keep these coming. They are so appreciate, especially in this holiday season where it would be so easy to just eat junk all month! Knowing that we have really flavorful, healthy, homemade meals to look forward to is keeping us from giving in to those temptations. Thank you for another great week! I can’t wait to start it all again tomorrow.

  3. I love everything about your blog and resources. They are so wonderful for busy families and the shopping list is honestly a life savor!! All of your recipes are so delicious and work so well with baby-led weaning and young foodies. Thank you! Thank you!

  4. We love your meal plans! Keep them coming.

  5. Thanks so much for your website. I started WW last week and this will be a huge help! Just wondering what the “Totals” stand for: SP 21B 25G 17P
    Any help would be great
    Thanks!
    Sandra

  6. I LOVE your meal plans!!! Appreciate them so much!!!!!!! Great ideas and love the flexibility. Thank you for all the work you put into your blog and meal plans! Life saver for me! I have all of your cookbooks!

  7. I am using your meal plans. Thank you so much for providing them. They make eating healthy easy. It saves me so much time every week. You provide me with a shopping list and everything! Please continue to provide them. I really appreciate you and this amazing website you provide. 

  8. Thank you so much for this meal plan! 

  9. Is quick oats just regular cooked oatmeal or the overnight oats?

  10. Gosh I love your menus. They save me. Silly question, when you list out the oatmeal and ingredients is that to make overnight oats? Make it hot…however you want?

  11. Thank you!!! I have a two of your cookbooks. You are so generous in giving out so much information.
    Thank you for helping so many of us out.

  12. Thank you for providing these wonderful meal plans. And updating them with the ww new system. That’s a huge task. I enjoy your site greatly, thank you for making me plan a little less overwhelming!!

  13. I look forward to Saturday every week now, because I get to see the new weekly meal plan and all the yummy recipes just waiting for me! 3 weeks on your plan and down 6 lbs! 
    Just to clarify, this breakfast: 
    B: ½ cup quick oats (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 1%
    milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
    Are all of these ingredients just mixed together and eaten straight? Or is there any cooking of the oats or preparing overnight to do?

    Thank you!

  14. Yes! These weekly meal plans are great! SO helpful! Please keep them coming! 

  15. I have been using these meal plans for awhile now and I love them. It gives me one less thing to worry about and I feel I will succeed at WW. Thank you from the bottom of my heart. Please keep them coming.

  16. This lemon chicken salad is one of my favorite lunches! Delicious!

  17. Thank you for this.  It’s very helpful especially with the busy holiday season.  Please continue to share these meal plans.  

  18. I seriously appreciate your meal plans! I’m on a newer journey of losing weight and gaining health, so they have been a dream. I’ve already lost 12 lbs! My husband is eating better and my son is starting his relationship with food in a healthy way (he just turned 1).