Free 7-Day Balanced Meal Plan: Dec 11–17

A free, flexible 7-day weight-loss meal plan including breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you track nutrition and stay on target.

Free 7 Day Healthy Meal Plan (Dec 11-17)

With the holidays approaching, it’s easy to feel pressured to finish gift shopping—teachers, babysitters and neighbors can add up fast. Homemade gifts are thoughtful and budget-friendly: consider a basket or bag of treats. A few seasonal favorites to include are Pizzelle Cookies, Dark Chocolate Peanut Butter Bark, and Gingerbread Christmas Trees. If you prefer a ready-made present under $25, Skinnytaste Simple is a popular option.

As grocery prices rise, planning meals becomes even more important. Meal planning helps you stay on budget, reduce food waste and maintain healthier eating habits. These free 7-day flexible meal plans are designed as a practical guide that makes shopping and cooking simpler while allowing room to adjust portions, snacks and beverages to meet your needs.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• Indie Bound

About this Meal Plan

These free 7-day flexible healthy meal plans are intended as a guide with plenty of room for personalization. You can add extra food, coffee, beverages, fruits, snacks, dessert, or wine, and swap any recipe for one you prefer. Breakfast and lunch Monday through Friday are portioned for one person; dinners and all weekend meals serve a family of four. Some recipes provide leftovers suitable for lunches or another dinner.

A detailed grocery list is included to simplify shopping, save money and reduce waste. Meal planning helps you dine out less and ensures you have everything on hand to stay on track. If you’d like community support and recipe inspiration, consider joining the Skinnytaste Facebook Community where members share photos, tips and ideas.

Weekly Meal Plan

Breakfasts and lunches Monday through Friday are single-serving; dinners and weekend meals are family-sized. Calories listed are estimates. Women may aim for about 1,500 calories per day depending on goals, age and activity level. This plan leaves flexibility to add snacks and beverages as desired.

MONDAY (12/11)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Black Bean Vegetarian Chili with Spiced Yogurt with 1 oz avocado and Cheddar Biscuits
Total Calories: 1,052*

TUESDAY (12/12)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with Pico de Gallo
L: Leftover Black Bean Vegetarian Chili with 1 oz avocado and Cheddar Biscuits
D: Instant Pot Chipotle Chicken Bowls with Cilantro Lime Quinoa
Total Calories: 1,104*

WEDNESDAY (12/13)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) and Pico de Gallo
L: Leftover Black Bean Vegetarian Chili with 1 oz avocado and Cheddar Biscuits
D: Braised Brisket with Potatoes and Carrots and Waffled Vegetable Latkes (double recipe for extra servings)
Total Calories: 1,202*

THURSDAY (12/14)
B: Cinnamon Apple Yogurt Bowls
L: Salmon Avocado Salad (½ recipe)**
D: Leftover Braised Brisket with Potatoes and Waffled Vegetable Latkes
Total Calories: 1,110*

FRIDAY (12/15)
B: Cinnamon Apple Yogurt Bowls
L: Leftover Salmon Avocado Salad
D: Pineapple Shrimp Fried Rice
Total Calories: 1,043*

SATURDAY (12/16)
B: Spinach Ricotta Quiche and an orange
L: Asian Chicken Chopped Salad
D: Dinner out
Total Calories: 619*

SUNDAY (12/17)
B: Leftover Spinach Ricotta Quiche and an orange
L: 1¼ cup Loaded Baked Potato Soup
D: Chicken Cassoulet with Sausage and Swiss Chard with 2 oz multigrain baguette
Total Calories: 1,084*

*Calories are estimates and intended as a guide; individual needs vary. Women may aim for around 1,500 calories per day depending on age, activity and goals. This plan leaves room to add snacks, drinks or desserts as desired. **You can cook the salmon on Wednesday night if you prefer.

Shopping List

Produce

• 8 medium oranges
• 4 medium limes
• 1 medium apple
• 2 medium pineapples
• 2 small (5-oz) plus 1 large (7-oz) Hass avocados
• 2 medium heads garlic
• 4 medium jalapeños
• 1 (2-inch) piece fresh ginger
• 1 mini Persian cucumber (or 1 small English cucumber)
• 1 (2-lb) bag carrots
• 1 small bunch celery
• 2 ears of corn
• 1 small head cauliflower
• 4 red bell peppers
• 2 medium plus 4 large Russet potatoes
• 2 lb (about 8 medium) red potatoes
• 1 lb (2 large) zucchini
• 1 large bunch scallions
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 small bunch or container fresh chives
• 1 small bunch or container fresh basil
• 1 small bunch or container fresh dill (optional for latkes)
• 1 (5-oz) container mixed greens
• 1 (5-oz) container baby spinach
• 1 small head Romaine lettuce
• 1 medium head Bibb lettuce
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 2 medium bunches Swiss chard
• 2 dry pints cherry or grape tomatoes
• 4 medium vine-ripened tomatoes
• 1 small plus 4 large white onions
• 1 small red onion
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• ¾ lb Italian chicken sausage
• 1 lb ground chicken
• 3½ lb boneless, skinless chicken thighs
• ½ lb wild salmon fillets
• 1 large (about 5-lb) beef brisket
• 1¼ lb large peeled and deveined shrimp

Grains

• 1 small package unbleached all-purpose flour
• 1 small package dry quinoa
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package panko breadcrumbs
• 1 (8-oz) multigrain baguette

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or mister
• Kosher salt (Diamond Crystal or similar)
• Pepper grinder or fresh peppercorns
• Mayonnaise
• Cumin, chili powder, garlic powder, onion powder
• Smoked paprika, dried parsley, cinnamon, nutmeg
• Dijon mustard, apple cider vinegar
• Soy sauce (regular or reduced sodium), fish sauce, rice vinegar
• Sesame oil, honey, hoisin sauce, sriracha
• Bay leaves, Herbs de Provence

Dairy & Refrigerated

• 2 dozen large eggs
• 1 small tub whipped butter
• 1 (8-oz) container light sour cream
• 1 (15-oz) container part-skim ricotta cheese
• 1 (16-oz) container low-fat cottage cheese
• 1 package deep-dish pie crust dough
• 1 (8-oz) bag shredded reduced-fat cheddar
• 1 (8-oz) bag shredded part-skim mozzarella
• 1 small wedge fresh Parmesan
• 1 (8-oz) container skim milk
• 1 pint low-fat (1%) milk
• 1 (16-oz) container nonfat plain Greek yogurt
• 1 (6-oz) container whole milk plain yogurt
• 1 (16-oz) container nonfat plain yogurt

Canned & Jarred

• 1 (2.6-oz) package light tuna in water
• 2 (15-oz) cans black beans
• 3 (15-oz) cans cannellini beans
• 1 (10-oz) can RoTel tomatoes with green chilies
• 1 (8-oz) can tomato sauce
• 1 (4-oz) can or (4.5-oz) tube tomato paste
• 1 (8-oz) can water chestnuts
• 1 (14-oz) can reduced-sodium vegetable broth
• 1 (32-oz) carton reduced-sodium chicken broth
• 1 (32-oz) carton beef broth
• 1 small package chipotle paste
• 1 small jar mild salsa
• Applesauce or capers (optional for latkes)

Frozen

• 1 (8-oz) package corn kernels

Misc Dry Goods

• 1 small package roasted shelled pistachios (or 1 tbsp from bulk)
• 1 small package walnuts or pecans (or ¼ cup from bulk)
• 1 small package unsalted cashews (or 2 tbsp from bulk)
• Baking powder
• 1 small package raw sugar
• 1 small package golden raisins (or 1 tbsp from bulk)
• 1 bottle white wine

*Gluten-free alternatives can be used where indicated.

Note: For a printable version of this plan and shopping list, you can copy the list above into a document to print. The meal plan and grocery list are meant to help you streamline meal prep, save money, and keep nutrition goals on track while allowing flexibility for personal preferences and portions.