Healthy Diet

7 Day Healthy Meal Plan (Dec 28-Jan 3)

posted December 26, 2020 by Gina

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.

7-Day Healthy Meal Plan

I hope everyone had a wonderful holiday! As we look to ring a new year in (and good riddance to 2020) I am always curious as to different family traditions done on NYE to bring luck for the upcoming year. What are some of yours? We like to eat black eyed peas and collard greens – which represent prosperity, luck and money (and both are in this weeks meal plan). It is also said that pork represents wealth. prosperity and progress and don’t forget some lentils for good luck too! I also like the Asian tradition of eating long noodles (representative of lengthening your life) but you have to eat the whole noodle long without breaking it! So here’s to 2021….cheers!!

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 (12/28)
B: 1 slice thin whole grain bread (2B 2G 2B), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Slow Cooker Butternut Pear Soup (2B 2G 2P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 20B 25G 20P, Calories 898**

TUESDAY (12/29)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Totals: WW Points 22B 27G 17P, Calories 934**

WEDNESDAY (12/30)
B:  1 slice thin whole grain bread (2B 2G 2B), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0G 0P)
L: Antipasto Salad (6B 6G 6P)
D: Slow Cooker Paleo Jalapeño Popper Chicken Chili (7B 7G 5P) with ½ ounce goat cheese (1B 1G 1P) and 12 tortilla chips (4B 4G 4P)

Totals: WW Points 23B 23G 21P, Calories 934**

THURSDAY (12/31)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: 1 cup Black-Eyed Pea Dip (3B 7G 3P) with 10 whole grain pita chips (4B 4G 4P)
D: Slow Cooker Pernil (6B 6G 6P) with ¾ cup brown rice (5B 5G 0P) and Sauteed Collard Greens with Bacon (1B 2G 1P)

Totals: WW Points 26B 31G 18P, Calories 1,178**

FRIDAY (1/1)
B: Bacon Egg and Avocado Breakfast Sandwich*** (6B 10G 6P)
L: Changua (4B 6G 4P)
D: Sheet Pan Shrimp Oreganata (3B 5G 3P) with Cacio de Pepe Brussels Sprouts (6B 6G 6P)
Totals: WW Points 19B 27G 19P, Calories 1,086**

SATURDAY (1/2)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 2 ounce lox (0B 1G 0P), sliced tomato (0B 0G 0P) and red onion and an orange (0B 0G 0P)
L: Antipasto Salad (recipe x 4) (6B 6G 6P)
D: ORDER IN!

Totals: WW Points 12B 14G 12P, Calories 626**

SUNDAY (1/3)
B: Baked Oatmeal with Pears, Bananas and Walnuts (6B 6G 4P)
L: Cheeseburger Soup (7B 8G 7P)
D: Chicken Cacciatore (3B 3G 3P) over 1 cup whole wheat spaghetti (5B 5G 0P) and a green salad # (1B 1G 1P)

Totals: WW Points 22B 23G 15P, Calories 880**

*Grilled cheese includes 2 slices thin Dave’s Killer bread and 1.5 ounces (2 slices) cheddar cheese.
**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 bagels for breakfast Saturday.
# Green salad includes 6 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, chickpeas and 2 scallions with ¼ cup light vinaigrette.

*Google doc

Print Shopping List

Shopping List

Produce

2 small and 2 medium pears1 small and 2 large bananas7 medium oranges4 medium limes2 medium lemons2 small (5-ounce) and 1 medium (6-ounce) and 1 large (6-ounce) Hass avocados3 medium and 2 large shallots2 medium heads garlic2 large English cucumbers3 medium jalapeños (1 is optional for Black-Eyed Pea Dip)1 (2-inch) piece ginger1 large (14-ounce) sweet potato10 ounces (2 medium) Yukon gold potatoes2 pounds (1 medium) butternut squash1 small head cauliflower1 pound Brussels sprouts (or 14 ounces pre-shredded)1 small and 1 medium red bell pepper1 medium green bell pepper1 small bunch celery4 medium carrots2 medium bunches scallions1 large bunch fresh cilantro1 small bunch fresh Italian parsley1 (5-ounce) bag/container mixed baby greens2 medium heads Romaine lettuce1 medium bunch collard greens2 dry pints cherry or grape tomatoes2 medium vine-ripened tomatoes1 medium heirloom tomato1 medium white onion1 small red onion1 small and 1 medium yellow onion

Meat, Poultry and Fish

1 pound 93% lean ground chicken1 pound 95% lean ground beef½ pound 93% lean ground turkey1 small package turkey pepperoni1 package sliced prosciutto1 package center-cut bacon3 pounds boneless lean pork shoulder blade roast2 pounds (about 20) extra jumbo or colossal shrimp1 ¾ pounds (4) bone-in chicken thighs½ pound lox (smoked salmon)

Grains*

1 loaf whole grain thin-sliced bread (I like Dave’s Killer Bread)1 large bag tortilla chips1 bag whole grain pita chips1 package quick oats1 small package low fat grano1a1 package dry brown rice (or 3 cups pre-cooked)1 small package unbleached all-purpose flour1 package whole wheat spaghetti1 package whole wheat breadcrumbs

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Unfiltered apple cider vinegarRed wine vinegarNutmegSmoked paprikaChili powderOreganoCuminCrushed red pepper flakesCinnamonBagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakesPure maple syrupVanilla extractBay leavesLight vinaigrette (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs1 (8-ounce) package reduced fat shredded sharp cheddar cheese1 (8-ounce) package part-skim shredded mozzarella cheese (I like Polly-O)1 package sliced cheddar cheese1 (4-ounce) package goat cheese1 small tub light cream cheese1 (17.5-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)1 small box unsalted butter1 medium wedge fresh Parmesan cheese1 small wedge fresh Pecorino Romano cheese (can sub 1 ½ tablespoons Parmesan in Shrimp Oreganata, if desired)1 quart 2% milk1 (8-ounce) container skim milk (or milk of your choice)

Canned and Jarred

1 small jar peanut butter1 (15-ounce) can chickpeas1 (13.6-ounce) can coconut milk1 (14-ounce) can petite diced tomatoes1 (14-ounce) can crushed tomatoes1 small jar pitted green or black olives1 small jar pepperoncini1 small jar roasted red peppers1 jar Giardiniera (I used Victoria brand)1 small jar apple butter (or ingredients to make your own)1 (15-ounce) can no salt added black eyed peas1 (32-ounce) carton reduced or low sodium chicken broth1 (32-ounce) carton chicken or vegetable broth

Frozen

Misc. Dry Goods

1 bottle dry white wineBaking powder1 small bag hazelnuts or pecans1 small bag chopped walnuts

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

posted December 26, 2020 by Gina

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