7-Day Meal Plan Dec 13-19: Recipes and Shopping List

A free, flexible 7-day weight-loss meal plan with breakfast, lunch, and dinner ideas plus a complete shopping list. Recipes include nutrition information and links to the WW recipe builder so you can see your PersonalPoints. This plan is meant to guide healthy eating while allowing flexibility for snacks, beverages, and portion adjustments.

This is my favorite time of year—holiday gatherings, family meals, and festive parties. Whether you’re hosting or contributing a dish, it helps to have allergy-friendly recipes ready. By signing up for Relish+ you can access the Skinnytaste Gluten-Free/Dairy-Free weekly meal plans, complete with grocery lists and the option to adjust serving sizes for different group sizes.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is available now. This spiral-bound planner covers 52 weeks and includes tear-out weekly meal grids, a 12-week meal plan, 30 recipes (15 new), and removable grocery lists. I added space for gratitude, affirmations, and weekly intentions—great for starting your week intentionally.

Purchase options are listed where the planner is available for sale.

A note about WW PersonalPoints

Many readers ask about including WW PersonalPoints on recipes. Because PersonalPoints are tailored to each user, I can’t provide a single value that fits everyone. For now I include a link to the WW recipe builder—click the button near the print recipe option labeled “my personal points” to view how a recipe calculates for your account (U.S. only; you must be logged in). I’m exploring ways to make points easier to view before you cook.

Why meal plan?

Meal planning organizes your week, saves time and money, and helps you meet nutrition goals. Planning in advance reduces food waste and makes grocery shopping faster and less stressful. If you prefer a physical planner, consider the Skinnytaste Meal Planner, which is available for preorder.

About this meal plan

These free 7-day, flexible meal plans are intended as guides and include plenty of wiggle room—add more food, coffee, beverages, fruit, snacks, dessert, or wine as needed. You can search the recipe index by course to swap any meals you prefer. Daily targets are approximations; aim for about 1500 calories per day as a general guideline.

The plan includes an organized grocery list to make shopping simple. Planning ahead helps you dine out less often, avoid waste, and keep necessary ingredients on hand.

If you’re on Facebook, join the Skinnytaste community where readers share photos and ideas. You can also subscribe to the email list to receive meal plans directly.

Details

Breakfast and lunch from Monday through Friday are sized to serve one person. Dinners and all weekend meals are sized to serve a family of four. Some recipes yield leftovers that work for an additional meal or lunch the next day. The shopping list covers all items needed to prepare the week’s meals.

Note: this post contains affiliate links.

MONDAY (12/13)
B: 2 hard-boiled eggs and a pear
L: Hearts of Palm Noodle Peanut Stir-Fry
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt, topped with 2 tablespoons cheddar and 1 ounce avocado

Total Calories: ~1,020

TUESDAY (12/14)
B: ⅓ cup quick oats with 1 tsp honey, ½ apple, 1 tbsp 1% milk, 1 tbsp chopped pecans, pinch of salt
L: Leftover black bean vegetarian chili with cheddar and avocado
D: One-Pot Chicken Fajita Pasta

Total Calories: ~978

WEDNESDAY (12/15)
B: 2 hard-boiled eggs and a pear
L: Leftover black bean vegetarian chili with cheddar and avocado
D: Quick Skillet Steak with Onions and Mushrooms, Paprika Smashed Potatoes, and Easy Garlic Broccolini

Total Calories: ~879

THURSDAY (12/16)
B: ⅓ cup quick oats with 1 tsp honey, ½ apple, 1 tbsp 1% milk, 1 tbsp chopped pecans, pinch of salt
L: Chickpea Avocado Salad and ¼ cup raw almonds
D: Spaghetti Squash Sausage Lasagna Boats with a green salad

Total Calories: ~979

FRIDAY (12/17)
B: 2 hard-boiled eggs and a pear
L: Leftover Chickpea Avocado Salad and ¼ cup raw almonds
D: Garlic Shrimp with Cilantro Rice and Southwestern Black Bean Salad (half recipe)

Total Calories: ~1,082

SATURDAY (12/18)
B: 2 scrambled eggs with Hash Browns and an orange
L: Cheeseburger Soup
D: Dinner out

Total Calories: ~589

SUNDAY (12/19)
B: Maple Pecan Banana Muffins with 1 cup low-fat plain Greek yogurt and ½ cup pineapple
L: Tuna Melt Sandwich (double recipe)
D: Braised Chicken Thighs with Mushrooms and Leeks and Mashed Cauliflower

Total Calories: ~1,081

Prep tip: Some recipes can be prepped Sunday night to save time during the week.

Calorie note: These totals are guidelines. Women may aim for approximately 1500 calories per day depending on personal needs. A useful calorie-estimating calculator can help determine individual requirements. The plan leaves room to add coffee, beverages, fruit, snacks, dessert, or wine.

Oats: Cook with water according to package directions, then add toppings. Green salad: 6 cups mixed greens, 2 scallions, ½ cup each of tomatoes, cucumber, carrots, chickpeas, and ¼ cup light vinaigrette.

Shopping List

Produce

• 3 medium pears
• 1 medium apple
• 4 medium oranges
• 4 medium limes
• 3 medium bananas
• 1 large pineapple
• 2 heads garlic
• 2 jalapeños
• 1 small habanero
• 1 (2-inch) piece fresh ginger
• 1 small plus 2 large Hass avocados
• 1 medium plus 1 large red bell pepper
• 1 large yellow bell pepper
• 1 large cucumber
• 1 lb whole white mushrooms
• 3 medium spaghetti squash
• 1 large head cauliflower
• 2 bunches broccolini
• 1 lb Russet potatoes
• 1 lb Baby Gold potatoes
• 10 oz Yukon Gold potatoes
• 1 small bunch celery
• 1 small bunch carrots
• 2 large leeks
• 2 bunches scallions
• 1 large head romaine lettuce
• 1 (5-oz) bag baby spinach
• 1 bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh basil
• 1 pint cherry or grape tomatoes
• 3 vine-ripened tomatoes
• 1 small red onion
• 1 large white onion
• 3 medium yellow onions

Meat, Poultry & Fish

• 1 lb boneless, skinless chicken breasts
• 2½ lb bone-in chicken thighs
• ½ lb 93% lean ground turkey
• 14 oz Italian chicken sausage
• 1¼ lb peeled & deveined large shrimp
• ½ lb beef round or sirloin steak

Grains

• Quick oats
• Unbleached all-purpose flour
• White whole-wheat flour
• Sliced whole-grain bread
• Dry long-grain rice
• Short pasta (cellentani, fusilli, etc.)

Condiments & Spices

• Extra-virgin olive oil
• Canola oil
• Cooking spray
• Kosher salt
• Ground pepper or pepper grinder
• Sesame oil
• Reduced-sodium soy sauce
• Sriracha
• Sesame seeds
• Cumin, chili powder, garlic powder, onion powder
• Smoked paprika and regular paprika
• Honey and maple syrup
• Vanilla extract
• Unfiltered apple cider vinegar
• Bay leaves
• Light vinaigrette or ingredients to make your own
• Crushed red pepper flakes
• Light mayonnaise
• Red wine vinegar
• Sherry

Dairy & Refrigerated

• 18-pack large eggs
• Butter
• Light sour cream
• Whole milk yogurt (small container)
• 32-oz low-fat plain Greek yogurt
• Part-skim ricotta
• Fresh Parmesan wedge
• 8-oz shredded mozzarella
• 8-oz shredded cheddar
• 8-oz shredded reduced-fat sharp cheddar
• Sliced reduced-fat cheddar or American cheese
• 1% buttermilk (pint)
• 1% milk (8 oz)

Canned & Jarred

• Peanut butter
• 1 (15-oz) can chickpeas
• 3 (15-oz) cans black beans
• 2 (10-oz) cans RoTel or mild diced tomatoes with chilies
• 1 (8-oz) can tomato sauce
• 1 (14.5-oz) can reduced-sodium vegetable broth
• 32-oz cartons reduced-sodium chicken broth
• 2 (4.5-oz) cans tuna in water
• Unsweetened applesauce

Frozen

• 1 lb bag corn kernels

Dry Goods

• Baking soda
• Brown or maple sugar
• Chopped pecans (½ cup needed)
• Raw almonds (½ cup needed)
• 12-oz package hearts-of-palm linguini (Palmini or similar)

Non-Food

• Heavy-duty aluminum foil

You can substitute gluten-free products where appropriate.

*A printable shopping list is available for convenience.

Source: Skinnytaste meal plans and recipes.