Free 7-Day Balanced Meal Plan Dec 8–14

A free, flexible 7-day weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes nutrition information and Weight Watchers points to help you stay on track.

Free 7-Day Healthy Meal Plan (Dec. 8–14)

As temperatures fall, comfort foods become more appealing. This plan focuses on warm, simple meals—think soups, chilis and easy one-pot dishes—many of which can be prepared in a slow cooker and left to finish while you go about your day, or made quickly in an Instant Pot when time is limited. Favorites this week include a quick Beef Chili and a cozy Lasagna Soup. These recipes deliver comforting flavor with minimal evening effort, making cold nights easier and more satisfying.

If this is your first time using one of my meal plans, these weekly guides are intended to be flexible: adjust portion sizes, add snacks, beverages or a small dessert, or swap in recipes you prefer. For many women, aiming for around 1,500 calories per day is a reasonable target, but individual needs vary by age, activity level and goals. The full grocery list below is organized and precise to help you save time, reduce food waste and stay on budget.

Where to buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

Meal Plan Overview

Breakfasts and lunches from Monday through Friday are sized for one serving; dinners and all weekend meals are sized to serve a family of four. Many dinner recipes make leftovers that work well for lunch the next day. The grocery list that follows includes everything needed to prepare every meal in this plan.

Monday (12/8)

B: Breakfast Stuffed Peppers
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Butternut Squash Cheddar Soup with 2 ounces multigrain baguette and Autumn Salad with Pears and Gorgonzola*

Total Calories: 1,109**

Tuesday (12/9)

B: Breakfast Stuffed Peppers
L: Leftover Butternut Squash Cheddar Soup with 2 ounces multigrain baguette and Autumn Salad with Pears and Gorgonzola
D: Ground Turkey Tacos with Best Guacamole and Cilantro Lime Cauliflower Rice

Total Calories: 1,294**

Wednesday (12/10)

B: Breakfast Stuffed Peppers
L: Leftover Butternut Squash Cheddar Soup with 2 ounces multigrain baguette and Autumn Salad with Pears and Gorgonzola
D: Slow Cooker Korean Beef with ¾ cup white rice and Roasted Broccoli

Total Calories: 1,306**

Thursday (12/11)

B: Breakfast Stuffed Peppers
L: Leftover Slow Cooker Korean Beef with ¾ cup white rice
D: Chicken Parmesan (half recipe) with 1 cup whole wheat pasta and Easy Garlic Broccolini

Total Calories: 1,094**

Friday (12/12)

B: Greek Cottage Cheese Bowl
L: Leftover Slow Cooker Korean Beef with ¾ cup white rice
D: Shrimp Saganaki with 1 cup whole wheat orzo

Total Calories: 1,123**

Saturday (12/13)

B: Instant Pot Baked Oatmeal
L: Slow Cooker Chicken and Lentil Soup
D: Dinner out

Total Calories: 616**

Sunday (12/14)

B: Avocado Egg Salad Salmon Sandwich and an orange
L: Leftover Slow Cooker Chicken and Lentil Soup
D: Sweet Potato Turkey Meatloaf with Garlic Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1,165**

*Reserve two servings of salad (dressing on the side) for lunches on Tuesday and Wednesday.
**These calorie totals are a general guide. Women may aim for about 1,500 calories per day depending on individual goals and activity. I’ve left room in these menus for extra beverages, snacks or a small dessert if desired.

Full shopping list for the week’s meals:

Produce

• 1 large banana
• 4 medium oranges
• 3 medium limes
• 1 medium lemon
• 1 medium apple
• 2 small pears
• 1 small (5-ounce) plus 3 medium Hass avocados
• 1 small plus 2 medium plus 1 large red bell peppers
• 1 small yellow or orange bell pepper
• 2 large cubanelle peppers
• 1 small jalapeño (optional)
• 1 small English cucumber
• 4 large heads garlic
• 1 small shallot
• 1 (3-inch) piece fresh ginger
• 3 ounces mushrooms
• 2 bunches broccolini
• 1 pound fresh string beans
• 1 medium head cauliflower
• 1½ pounds broccoli florets
• 2 pounds (about 4) Yukon Gold potatoes
• 1 medium sweet potato
• 1 (1½-pound) butternut squash (or 1¼-pound pre-cut)
• 2 medium carrots
• 1 medium head iceberg lettuce
• 1 (1-pound) container mixed baby greens
• 1 medium bunch scallions
• 1 small container fresh dill
• 1 small container fresh thyme
• 1 small plus 1 large bunch cilantro
• 1 small bunch fresh Italian parsley
• 1 (1-pound) container cherry or grape tomatoes
• 1 medium tomato
• 1 small red onion
• 1 small plus 2 medium yellow onions
• 1 container pico de gallo (or ingredients to make your own)

Meat, Poultry & Fish

• 1 package pre-cooked turkey breakfast sausage
• 1 package center-cut bacon
• 1 (4-ounce) package smoked salmon (Nova lox)
• 1¼ pound jumbo shrimp
• 3 ounces sliced deli chicken or turkey breast
• 2 pounds 93% lean ground turkey
• 1 pound boneless, skinless chicken breasts (2 pieces)
• 1½ pounds boneless, skinless chicken thighs (about 6)
• 2 pounds chuck roast

Condiments & Spices

• Extra virgin olive oil
• Avocado oil (optional)
• Cooking spray
• Olive oil mister (optional)
• Kosher salt
• Freshly ground black pepper
• Pure maple syrup
• Ground cinnamon
• Light mayonnaise
• Dijon mustard
• Turmeric, cumin, adobo seasoning, smoked paprika
• Worcestershire sauce
• Red wine vinegar
• Honey
• Taco seasoning (or ingredients to make your own)
• Garlic powder, onion powder
• Sesame oil, reduced-sodium soy sauce, rice vinegar
• Gochujang or Korean BBQ sauce
• Black and white sesame seeds
• Crushed red pepper flakes (optional)
• Ketchup, dried onion flakes, marjoram

Dairy & Refrigerated

• Small tub whipped butter (or regular butter)
• 1 small box butter
• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container skim milk
• 1 (8-ounce) container unsweetened non-dairy milk (optional)
• 1 small container light sour cream
• 1 (16-ounce) container low-fat cottage cheese
• 1 (8-ounce) block feta cheese
• 1 small package gorgonzola
• 1 small wedge fresh Parmesan
• 1 (16-ounce) bag shredded sharp cheddar
• 1 (8-ounce) bag part-skim mozzarella

Grains

• Old-fashioned oats
• Sliced whole grain bread
• 1 (12-ounce) multigrain baguette
• Corn tortillas or crunchy taco shells
• Dry white rice or pre-cooked rice (4½ cups)
• Seasoned breadcrumbs
• Dry whole wheat pasta (any shape)
• Dry whole wheat orzo

Canned & Jarred

• Jar of marinara sauce (or ingredients to make your own)
• 1 (10-ounce) can RoTel diced tomatoes
• 1 (8-ounce) can tomato sauce
• Small jar pitted Kalamata olives
• Small jar capers (optional)
• 1 (32-ounce) carton chicken bone broth
• 2 (32-ounce) cartons chicken broth
• Small jar unsweetened applesauce or apple-pear sauce

Frozen

• Small bag frozen chopped spinach

Misc. Dry Goods

• Cornstarch, baking powder
• 1 pound dry green or brown lentils
• Coconut sugar or preferred sweetener
• Unsweetened shredded coconut (1 tablespoon if buying in bulk)
• Dates or raisins (optional for baked oatmeal)
• 1 (2.25-ounce) package pecan halves
• Small package chia seeds
• 1 (12-ounce) can light beer

Non-Food

• Parchment paper

You can substitute gluten-free options where noted if desired.