This free, flexible 7-day weight-loss meal plan covers breakfast, lunch and dinner with a complete shopping list to make your week simple. Each recipe lists macros and Weight Watchers points so you can track meals easily.
Free 7 Day Healthy Meal Plan (Dec 25–31)
Merry Christmas! Wishing you a joyful holiday filled with favorite foods and warm moments. If you’re still deciding on a main for Christmas Day, consider roast beef or a garlic-roasted beef, or choose something different like slow-roasted salmon or a spinach-and-mozzarella stuffed pork tenderloin for an impressive holiday dinner.
With grocery costs rising, meal planning is one of the best ways to save money and eat well. Meal planning reduces food waste, helps you shop efficiently, and makes weeknight dinners less stressful. For additional budget-friendly options, there are more 5-day meal plans available through Relish+, including a 14-day trial for new members.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists you can pull off the pad and use on the fridge. It also includes space for weekly gratitude, intentions and goals—helpful for planning meals and staying consistent.
Where to buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
A note about Weight Watchers points
All recipes here have been updated to reflect the current Weight Watchers program. Points are shown with each recipe title. Use the recipe card’s WW button to view the builder that determined the points and add the recipe to your plan (Weight Watchers account required).
About this meal plan
These free 7-day meal plans are a flexible guide with room to customize: add snacks, fruits, coffee, wine or swap recipes. Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for another night or for lunch the next day.
Aim for at least 1,500 calories per day as a general baseline, but individual needs vary by age, weight and activity level. Use the calorie calculator referenced in the original plan if you want a more precise target. The included grocery list is organized to make shopping fast and cost-effective, helping you avoid extra trips and reduce waste.
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Meal Plan
Breakfasts and lunches Monday–Friday are single servings; dinners and weekend meals serve four. The grocery list covers everything needed for the full plan. Adjust ingredient amounts if you’re cooking for a larger group.
MONDAY (12/25)
B: Breakfast Casserole with Spinach and Sausage
L: Spinach and Bacon Stuffed Mushrooms, Sugar Plum Baked Brie Bites
D: Butternut Lentil Soup, Slow-Roasted Salmon, Mushroom Risotto and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,201 (estimate)
TUESDAY (12/26)
B: Mini Quiche with a mandarin
L: Chickpea Egg Salad (half recipe)
D: Slow Cooker Pernil with Puerto Rican Style Beans (double batch) and ½ cup white rice
Total Calories: 1,192 (estimate)
WEDNESDAY (12/27)
B: Mini Quiche and a mandarin
L: Chickpea Egg Salad
D: Leftover Slow Cooker Pernil with Puerto Rican Style Beans and ½ cup white rice
Total Calories: 1,192 (estimate)
THURSDAY (12/28)
B: Mini Quiche and a mandarin
L: Turkey Club with 8 baby carrots
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,075 (estimate)
FRIDAY (12/29)
B: Mini Quiche and a mandarin
L: Turkey Club and 8 baby carrots
D: Skillet Cajun-Spiced Fish with Tomatoes, Mashed Cauliflower and 2 ounces multigrain baguette
Total Calories: 1,092 (estimate)
SATURDAY (12/30)
B: Instant Pot Steel Cut Oats
L: Classic Chicken Salad on one slice whole grain bread with ½ a sliced bell pepper
D: Dinner out
Total Calories: 491 (estimate)
SUNDAY (12/31)
B: Leftover Instant Pot Steel Cut Oats
L: Spinach-Artichoke Crostini, Jalapeño Poppers and Spicy Crunchy Tuna Tartare
D: Roast Beef with Garlic Mashed Potatoes, Dina’s Lazy Un-Stuffed Mushrooms and Shaved Brussels Sprout Salad with Pears and Pomegranate
Total Calories: 1,332 (estimate)
*Adjust quantities when cooking for a crowd. **These totals are a guide; many women aim for ~1,500 calories/day depending on goals. Use a personal calculator to estimate your exact needs.
Shopping list details available in the plan’s notes.
Shopping List
Produce
- 4 medium lemons
- 3 medium limes
- 3 medium oranges
- 1 small package seedless mandarins (e.g., Cuties)
- 1 medium pomegranate or a small container pomegranate seeds
- 1 large red pear
- 4 medium bananas
- 2 medium Hass avocados (6-ounce each)
- 2 large heads garlic
- 4 shallots (1 small and 3 medium)
- 1 cubanelle or banana pepper
- 12 medium jalapeño peppers
- 1 small green bell pepper
- 2 medium red bell peppers
- 2 lb white button mushrooms
- 1 (5-oz) package Crimini or Baby Bella mushrooms
- ¾ lb Brussels sprouts
- 1 small butternut squash (or 1 lb pre-cut)
- 1 small bunch celery
- 1 large bag baby carrots
- 3 lb Yukon Gold potatoes (about 6 medium)
- 1 medium head cauliflower
- 1 medium bunch scallions
- 2 medium leeks
- Fresh herbs: small bunches of dill, rosemary, chives (or scallion greens), Italian parsley and cilantro
- 1 medium head lacinato kale
- 2 (1-lb) bags or clamshells of baby spinach
- 1 (5-oz) clamshell baby arugula
- 1 small head iceberg lettuce
- 1 medium heirloom tomato
- 4 vine-ripened tomatoes
- 1 medium red onion
- 3 yellow onions (small, medium and large)
Meat, Poultry & Fish
- 1 lb turkey breakfast sausage (e.g., Jennie-O)
- 14 oz mild Italian chicken sausage
- 1 package center-cut bacon
- 1 lb boneless skinless chicken breasts (or 12 oz cooked chicken)
- 6 oz sliced deli turkey breast
- 1 small ham steak or 4 oz deli ham
- 1½ lb white fish (flounder or tilapia), about 4 fillets
- ½ lb sushi-grade ahi tuna
- 1 whole skin-on wild salmon fillet (about 2 lb, min. 1¼” thick)
- 1 (3-lb) boneless pork shoulder roast
- 1 (3-lb) beef top or eye round
Grains
- 1 small loaf whole grain bread
- 1 large multigrain baguette (about 20 oz)
- Package steel-cut oats
- Small package arborio rice
- Small package dry white rice (or 4 cups pre-cooked)
- 1 (16-oz) package orzo
- Italian seasoned breadcrumbs
- Plain panko breadcrumbs
- Small package all-purpose flour
Condiments & Spices
- Extra virgin olive oil and canola oil
- Cooking spray or olive oil mister
- Kosher salt, black pepper
- Bay leaves, Dijon mustard, apple cider vinegar
- Dried oregano, cumin, sazon mix
- Light mayonnaise, Cajun seasoning
- Cinnamon sticks, ground cinnamon, pure maple syrup or honey
- Seasoned salt, crushed red pepper, paprika, garlic powder, chili powder
- Sesame oil, soy sauce, sriracha, rice wine
- Sesame seeds (black and white)
Dairy & Refrigerated
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-oz) sheet crescent dough or crescent rolls
- 1 pint 1% buttermilk
- 1 quart whole or reduced-fat milk
- 1 (8-oz) container skim milk
- 1 (8-oz) wheel brie cheese
- Wedge of Parmigiano Reggiano or Parmesan
- Small package goat or feta cheese
- 1 (8-oz) shredded part-skim mozzarella
- 1 (8-oz) shredded cheddar or block cheddar
- Small block low-fat sharp cheddar (or substitute regular cheddar where noted)
- Two (8-oz) packages light cream cheese
- 1 (8-oz) tub light sour cream
- Butter and a tub of whipped butter (optional)
- 1 (6-oz) container whole milk plain yogurt
Canned & Jarred
- 1 (14-oz) can artichoke hearts (packed in water)
- 1 (14-oz) can hearts of palm
- 1 (15-oz) can chickpeas
- 2 (15.5-oz) cans pink or red kidney beans
- Small jar capers
- 1 (32-oz) carton low-sodium chicken broth
- Four (32-oz) cartons vegetable stock or broth
- 1 (8-oz) can tomato sauce and 1 small can tomato paste
- Small jar sugar plum jam (or raspberry, strawberry or fig jam)
- Small jar sun-dried tomatoes in oil
Frozen
- Phyllo dough
- Frozen corn kernels
- Small package frozen blueberries
Miscellaneous Dry Goods
- Small package pecan halves (¼ cup if buying from bulk)
- 1 bottle white wine (for cooking/serving)
- Small package dry green lentils
- Small package pepitas (shelled pumpkin seeds)
Notes: You can choose gluten-free options where indicated. Adjust quantities if serving more than four people or if you plan for additional leftovers.