Healthy Diet

Skinnytaste Meal Plan (December 23-December 29)

posted December 21, 2019 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.

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 no matter what you celebrate, I hope you celebrate surrounded by family and loved ones, as they are the true presents!

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 (12/23)
B: Cinnamon Apple Yogurt Bowls* (6B 9G 6P)
L: BLT with Avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: Dad’s Creamy Cauliflower Soup (2B 2G 2P) and Blood Orange Salad with Gorgonzola, Pecans and Baby Greens
(9B 8G 8P)

Totals: Freestyle™ SP 26B 28G 25P, Calories 1,173**

TUESDAY (12/24)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Baked Salmon Cakes (1B 2G 1P) with Zesty Avocado Cilantro Buttermilk Dressing (2B 2G 2P) and  Mediterranean
Quinoa Salad (5B 5G 3P)
D: Homemade Spinach Manicotti (7B 7G 7P) with Italian Caprese Salad (3B 3G 3P) and Quick Mussels Fra Diavolo
(4B 4G 4P)

Totals: Freestyle™ SP 28B 32G 26P, Calories 1,157**

WEDNESDAY (12/25)
B: Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: Asparagus and Caramelized Onion Tartlets (2B 2G 2P) and Stuffed Mushrooms with Broccoli Rabe and Sausage
(3B 3G 3P)
D: Herb and Salt-Rubbed Dry Brine Turkey* (0B 2G 0P) with Instant Pot Mashed Potatoes (5B 5G 2P) and
Makeover Spinach Gratin (3B 3G 3P)

Totals: Freestyle™ SP 19B 25G 16P, Calories 943**

THURSDAY (12/26)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped Romaine lettuce (0B 0G 0P)
D: One Skillet Chicken with Bacon and Green Beans (2B 3G 2P) and ¾ cup brown rice (5B 5G 0P)

Totals: Freestyle™ SP 7B 20G 2P, Calories 904**

FRIDAY (12/27)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped Romaine lettuce (0B 0G 0P)
D: Honey Teriyaki Salmon and Asparagus Veggie Rice Bowls (4B 6G 4P)
Totals: Freestyle™ SP 4B 18G 4P, Calories 853**

SATURDAY (12/28)
B: Easy Bagel # ( 3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 6 slices cucumber and 4 slices tomato
and 6 red onion rings (0B 0G 0P)
L: Asian Lettuce Wrap Chicken Chopped Salad (8B 8G 8P)
D: DINNER OUT!

Totals: Freestyle™ SP 14B 15G 14P, Calories 585**

SUNDAY (12/29)
B: Smoked Salmon Breakfast Flatbread (6B 7G 6P) and ½ a grapefruit (0B 0G 0P)
L: Chickpea Tomato Soup (1B 4G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 9G 6P) with Waffled Vegetable Latkes (3B 5G 1P)

Totals: Freestyle™ SP 19B 25G 14P, Calories 1,001**

*Freeze any leftover you/your family won’t eat.
**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 bagel dough to use for breakfast Sunday.

Google Doc

Print Shopping List

Shopping List

Produce

2 medium apples (Gala or Honey Crisp)2 medium pears (any variety)5 blood oranges2 medium pink grapefruits1 medium lemon1 medium lime1 small jalapeno1 large bunch broccoli rabe/rapini (you need 3 cups raw)24 whole Baby Bella mushrooms1 large English cucumber1 large cucumber1 large zucchini1 small and 1 medium red bell pepper1 small yellow bell pepper1 large (6-ounce) Hass avocado1 (2-inch) piece fresh ginger½ pound French green beans1 ¼ pound asparagus2 medium heads garlic3 medium and 2 large shallots1 medium bunch carrots1 large bunch scallions1 small bunch celery2 medium heads cauliflower (or 1 medium plus 4 cups “riced”)3 pounds Russet potatoes2 pounds (8 medium) red skin potatoes1 head Boston/Bibb lettuce1 (10-ounce) package baby spinach1 (5-ounce) package baby arugula1 large head Romaine lettuce1 medium bunch fresh Italian parsley1 small bunch fresh cilantro1 small bunch/container fresh basil1 small bunch/container fresh thyme1 small bunch/container fresh sage**1 small bunch/container fresh oregano**1 small bunch/container fresh rosemary**1 small bunch/container fresh dill (can sub scallion greens or basil as garnish for Salmon Flatbread, if desired)3 large and 2 medium beef steak or vine-ripened tomatoes1 dry pint cherry or grape tomatoes3 plum tomatoes2 medium red onions2 medium and 1 large yellow onion4 large white onions

Meat, Poultry and Fish

1 package center-cut bacon1 ½ pounds wild salmon fillet3 pounds (48 to 50) live mussels1 pound raw sweet Italian chicken sausage1 (16-pound) turkey (preferably fresh, not kosher or self-basting)1 pound boneless, skinless chicken breasts1 pound ground chicken1 (5-pound) beef brisket4 ounces smoked salmon or nova lox

Grains*

1 small loaf whole grain sliced bread (can sub 1 small roll for BLT, if desired)1 small package dry quinoa1 small package dry brown rice (or 3 cups pre-cooked)1 package seasoned breadcrumbs1 package unbleached all-purpose flour1 package white whole wheat flour

Condiments and Spices

Extra virgin olive oilCanola or vegetable oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)CinnamonNutmegBalsamic vinegarSriracha sauceOld Bay seasoningLight mayonnaiseDijon mustardCuminCrushed red pepper flakesMarjoramOreganoRed wine vinegarReduced sodium soy sauce*MirinHoneyOptional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
flakes, dried onion flakesSesame oilRice vinegarHoisinBay leaves

Dairy & Misc. Refrigerated Items

3 ½ dozen large eggs16 ounces nonfat plain yogurt (I like Stonyfield)1 (8-ounce) chunk fresh mozzarella1 (8-ounce) block reduced fat cream cheese1 large wedge fresh Parmesan (or Parmigiano Reggiano) cheese1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)1 small bag (shredded) or wedge Swiss or Gruyere cheese1 (16-ounce) container crumbled Feta cheese1 (1/2-gallon) container 2% milk1 small tub whipped butter (I like Land O Lakes)1 pint heavy cream1 small tub light sour cream1 pint low-fat buttermilk1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)1 small box butter (can sub whipped butter in Cauliflower Soup, if desired)1 (16-ounce) package shredded part-skim mozzarella cheese1 small package Gorgonzola cheese

Frozen

1 (10-ounce) plus 3 (16-ounce) packages frozen chopped spinach2 boxes mini phyllo pastry shells

Canned and Jarred

1 jar Kalamata olives1 jar capers1 (8-ounce) can water chestnuts2 large jars marinara (or ingredients to make your own)3 (15-ounce) cans chickpeas1 (6-ounce) can Albacore tuna (I like American Tuna)1 (28-ounce) can crushed tomatoes1 (32-ounce) carton beef broth2 (32-ounce) cartons reduced sodium chicken broth1 (4-ounce) can or (5.3-ounce) tube tomato paste

Misc. Dry Goods

1 bottle white wine (such as Sauvignon Blanc)1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)1 small package raw sugar (if buying from bulk bin, you need 1 ½ tablespoons)1 small package sugar1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)Baking powder1 (6-ounce) bag chopped pecans

*You can buy gluten free, if desired
**You only need a little bit of each so if you can find Poultry Blend fresh herbs, buy that instead
of these individual herbs

Print Shopping List

posted December 21, 2019 by Gina

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