7-Day Meal Plan for the New Year: Dec 27–Jan 2

A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch, and dinner plus a complete shopping list. Recipes list macros and include links to the WW recipe builder so you can view your personal points.

7 Day Healthy Meal Plan

I hope you’re enjoying the holidays with friends and family. This week was especially exciting with the release of the Skinnytaste Air Fryer Dinner Cookbook, which made the New York Times best seller list — thank you to everyone who purchased a copy. I hope you enjoy cooking from it as much as I enjoyed writing it. Don’t forget to explore Relish +, where you can adjust serving sizes on these meal plans for larger or smaller groups. Happy New Year!

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available and great for anyone who wants to get organized. This spiral-bound planner covers 52 weeks, includes weekly meal planning grids you can tear out and place on your fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. I included space for gratitude, affirmations, and weekly intentions so you can start each week with purpose. I hope you love it as much as I do!

Where to buy the meal planner:

• Amazon
• Barnes & Noble
• Indie Bound

A note about WW Personal Points

Many readers ask about the new WW Personal Points. Each recipe includes a link to the Skinnytaste recipe builder; look for the orange button near the print recipe option that displays “my personal points.” Clicking that takes you to the WW site (U.S. only) where you can view and add the recipe to your day — you must be logged into your WW account to see personalized results.

About this Meal Plan

If you’re new here, I create free, flexible 7-day healthy meal plans as guides (you can see previous plans on the meal plans page). These menus are meant to be adaptable with plenty of wiggle room — add coffee, beverages, fruit, snacks, dessert or wine, or swap recipes for meals you prefer. Aim for roughly 1,500 calories per day as a starting point, and adjust to your personal needs.

The plan includes a clear grocery list to make shopping easier and reduce waste. With a shopping list organized by category, you’ll save time and money and be more likely to stay on track during the week.

If you use Facebook, consider joining the Skinnytaste Facebook Community where people share photos and ideas from the recipes. You can also subscribe to the email list to receive new meal plans directly to your inbox.

THE DETAILS

Breakfast and lunch Monday through Friday are planned as single servings; dinners and all meals on Saturday and Sunday are scaled for a family of four. Several recipes yield leftovers that are intended for another night or for lunch the following day. The grocery list below is comprehensive and covers everything needed for all the meals on this plan.

MONDAY (12/27)
B: Avocado Toast Egg-in-a-Hole with a mandarin orange
L: Mayo-Less Tuna Pasta Salad
D: Tofu Stir Fry with Vegetables in a Soy-Sesame Sauce with ¾ cup brown rice
Total Calories: 1,006

TUESDAY (12/28)
B: Banana Nut Protein Oats
L: Tuna Pasta Salad (leftover or freshly made)
D: Instant Pot Braised Beef with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo (double the recipe as noted)

Total Calories: 1,070

WEDNESDAY (12/29)
B: Avocado Toast Egg-in-a-Hole with a mandarin orange
L: Leftover Instant Pot Braised Beef served with tortillas, lettuce and Pico de Gallo
D: One-Skillet Chicken with Bacon and Green Beans and ¾ cup brown rice
Total Calories: 1,061

THURSDAY (12/30)
B: Banana Nut Protein Oats
L: Leftover braised beef with tortillas, lettuce and Pico de Gallo
D: Stuffed Pepper Soup with 2 ounces multigrain baguette
Total Calories: 1,213

FRIDAY (12/31)
B: Breakfast BLT with a mandarin orange
L: Stuffed Mushrooms with Broccoli Rabe and Sausage, Shrimp Ceviche Cocktail and Hot Spinach Dip with multigrain pita chips
D: Slow Cooker Spiral Ham with Apricot-Dijon Glaze served with Skinny Buttermilk Mashed Potatoes with Chives and Roasted Green Beans with Caramelized Onions
Total Calories: 1,194

SATURDAY (1/1)
B: Baked Oatmeal with Blueberries and Bananas
L: Sausage and Broccoli Rabe Egg Rolls and Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans
D: Black-Eyed Peas with Leftover Ham, Collard Greens and Cabbage with 2 ounces multigrain baguette
Total Calories: 1,025

SUNDAY (1/2)
B: Tex-Mex Migas
L: Classic Egg Salad on one slice whole-grain bread and an apple
D: Dinner out! (flexible)

Total Calories: 715

Notes:

• 1: These calorie totals are a guide. Women may aim for around 1,500 calories per day; use a calorie calculator to estimate your personal needs. The plan leaves room for extras like drinks, snacks, or a small dessert.
• 2: Store leftover meat, tortillas, and toppings separately and assemble on the day you eat. Freeze any extra meat you won’t use right away.
• 3: Make an extra 3 cups of cooked rice for Thursday’s dinner.
• 4: If feeding a larger group, adjust serving sizes and ingredient amounts for each dish as needed.

*See the linked Google document for a printable version of the plan and shopping list.