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A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
Happy December everyone! If you haven’t started your Holiday shopping yet, perhaps some of these ideas from my Holiday Gift Guide will inspire you. Also, my site is moving servers Monday so there is a chance it may be down but hoping it won’t. Just to play it safe, you may want to print out any recipes you plan on making Monday. Lastly, next Sunday I will be doing a book signing in Long Island, December 9 from 12:00 – 2:00 p.m. at Stew Leonard’s in East Meadow, NY. Hope to see some of you there!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previousmeal planshere) 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 mySkinnytaste Facebook Communitywhere everyone’s sharing photos of recipes they are making, you can joinhere. I’m loving all the ideas everyone’s sharing!
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. 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’splentyof wiggle room for co*cktails, 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 (12/3)
B: Overnight Oats in a Jar (5)
L: Greek Chickpea Salad (6)
D: Carrot Ginger Soup (3) with ½ grilled cheese sandwich (6)*
Totals: Freestyle™ SP 20, Calories 840**
TUESDAY (12/4)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Greek Chickpea Salad (6)
D: Madison’s Favorite Beef Tacos (½ recipe) (9) with Quick and Delicioso Cuban Style Black Beans (1)
Totals: Freestyle™ SP 21, Calories 1,039**
WEDNESDAY (12/5)
B: Overnight Oats in a Jar (5)
L: Greek Chickpea Salad (6)
D: Fig Balsamic Roasted Pork Tenderloin (4) with Roasted Baby Potatoes with Rosemary (3) and Sautéed Brussels Sprouts (1)
Totals: Freestyle™ SP 19, Calories 916**
THURSDAY (12/6)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Greek Chickpea Salad (6)
D: Turkey Meatball Spinach Tortellini Soup (6)
Totals: Freestyle™ SP 17, Calories 814**
FRIDAY (12/7)
B: 2 scrambled eggs (0) with 2 tablespoons shredded cheddar (2) and 1 ounce sliced avocado (1)
L: LEFTOVER Turkey Meatball Spinach Tortellini Soup (6)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4) and Skinny Garlic Parmesan Fries (6) (Recipe x 4)
Totals: Freestyle™ SP 19, Calories 938**
SATURDAY (12/8)
B: Breakfast BLT Salad (4) (Recipe x 2)
L: The Skinny Tuna Melt (4) (Recipe x 2)
D: DINNER OUT!
Totals: Freestyle™ SP 8, Calories 523**
SUNDAY (12/9)
B: (2) with 1 cup grapes (0)
L: 5 Buffalo Chicken Meatballs (4) with 2 Easy Garlic Knots (4)
D: Pollo in Potacchio (4) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 18, Calories 934**
*Grilled cheese sandwich includes 1 slice whole grain bread (3) and 1 slice cheddar cheese (3)
**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.
Shopping List:
Produce
- 1 large bunch Lacinato kale (or 6 cups chopped)
- 1 pound Brussels sprouts
- ¾ pound grapes
- 3 medium bananas
- 1 dry pint fresh blueberries
- 2 large heads garlic
- 1 ½ pounds (4) Russet or Yukon Gold potatoes
- ½ pound broccoli florets
- 1 small bunch fresh Italian parsley
- 1 pound baby carrots
- 1 pound baby potatoes
- 1 small bunch baby spinach
- 1 medium bunch celery
- 1 medium bunch carrots
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh oregano (can sub 2 teaspoons fresh parsley in Greek Salad, if desired)
- 3 lemons
- 1 medium shallot
- 4 Persian cucumbers (or 1 large English cucumber)
- 1 small bunch scallions
- 1 small bunch cilantro
- 1 small red bell pepper
- 1 medium green bell pepper
- 1 medium plum tomato (can sub diced grape tomatoes in tacos, if desired)
- 1 medium vine-ripened tomato
- 2 dry pints grape or cherry tomatoes
- 1 (3-inch) piece fresh ginger
- 1 medium (5-ounce) Hass avocado
- 1 small red onion
- 1 large white onion
- 2 small and 1 large yellow onion
- 1 small head Iceberg lettuce (as a substitute for Romaine in tacos)
Meat, Poultry and Fish
- 1 (20-ounce) pork tenderloin
- 10 ounces 93% ground turkey
- 1 pound Alaskan skinless cod filet (about 1-inch thick)
- 1 pound 93% lean ground beef
- 1 package center-cut bacon
- 1 ¼ pound ground chicken
- 3 pounds (10) bone-in chicken thighs
Grains
- 1 small package quick oats*
- 1 loaf whole grain sliced bread*
- 1 package plain panko breadcrumbs*
- 1 small package seasoned whole wheat breadcrumbs (can sub 2 tablespoons plain panko + extra seasoning in Turkey Meatball Soup, if desired)*
- 8 corn taco shells
- 1 small bag all-purpose or white whole wheat flour*
- 1 small package orzo pasta*
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- NuNaturals liquid vanilla stevia (or your favorite sweetener)
- Cinnamon
- Honey
- Bay leaves
- Cumin
- Oregano
- Red wine vinegar
- Garlic powder
- Balsamic vinegar
- Light mayonnaise
- Dijon mustard
- Paprika
- Old Bay
- Parsley
- Chili powder
- Franks RedHot Sauce
- Crushed red pepper flakes (optional for Pollo in Potacchio)
- Marjoram
Dairy & Misc. Refrigerated Items
- 1 (8-ounce) container unsweetened almond milk (or any milk you prefer)
- 1 small box unsalted butter
- 4 ounces fresh feta
- 1 (8-ounce) container light sour cream
- 1 dozen large eggs
- 1 wedge fresh Parmesan (or Parmigiano-Reggiano) cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) package sliced regular or reduced fat cheddar cheese
- 1 (6-ounce) and 1 (17.5-ounce) container plain nonfat Greek yogurt
- 1 package spinach cheese tortellini
- Reduced fat blue cheese dressing**
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 jar Kalamata or Gaeta olives
- 1 (32-ounce) carton reduced sodium vegetable broth
- 1 (15-ounce) can black beans (I like Goya)
- 1 (14.5-ounce) can and 2 (32-ounce) cartons reduced or low sodium chicken broth
- 1 (8-ounce) can tomato sauce
- 2 (4.5-ounce) can tuna in water
- 1 small jar capers
- 1 jar fig butter
- 1 small jar chunky peanut butter
- 1 small jar reduced sugar jelly
- 1 (28-ounce) can crushed tomatoes (I like Tutturoso)
Misc. Dry Goods
- Baking powder
- 1 bottle dry white wine
- 1 small package chia seeds
- 1 small bag chopped pecans or walnuts
*Can sub gluten free, if desired.
**To make your own Blue Cheese Dressing, buy 1 small package blue cheese, another (6-ounce) container plain nonfat Greek yogurt, 1 lemon and white wine vinegar (plus ingredients already in list).
