Free 7-Day Meal Plan: Jan 1-7 New Year Menu

A free, flexible 7-day weight-loss meal plan that covers breakfast, lunch and dinner plus a complete shopping list. All featured recipes include macro information and Weight Watchers points to help you track your progress.

Free 7 Day Healthy Meal Plan (Jan 1-7)

As the year turns, it’s a great time to reset habits and focus on simple, delicious meals that support weight loss and better health. This plan is designed to be flexible: use it as a guide, swap meals to suit your tastes, and add snacks, beverages or small extras as needed.

Many cultures have New Year food traditions thought to bring luck—pork, cabbage, kale and black-eyed peas are commonly served. These foods symbolize prosperity and forward movement, and they can easily be incorporated into healthy meals. Whatever your traditions, I wish you a safe, healthy and happy New Year.

With grocery costs rising, meal planning is one of the best ways to save money, reduce waste and keep eating well. Planning recipes and shopping with a focused list also shortens time spent at the store and reduces the temptation to dine out.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• Indie Bound

About the meal plan

These free 7-day flexible meal plans are intended as a practical guide. Breakfasts and lunches Monday through Friday are single-serve portions, while dinners and weekend meals are sized for a family of four. Many recipes produce leftovers that work well for next-day lunches. Depending on your personal needs, aim for around 1,500 calories per day as a baseline—adjust up or down based on your goals, age and activity level.

This plan includes a clear, organized grocery list so you can shop efficiently, minimize food waste and keep on track with healthier choices throughout the week.

Join the Skinnytaste community on Facebook to share photos, swaps and tips—or subscribe by email to get future meal plans delivered straight to your inbox.

Meal Plan

Breakfast and lunch Monday–Friday serve one; dinners and weekend meals serve four. The grocery list covers everything needed for all recipes on the plan.

MONDAY (1/1)
B: Freezer Breakfast Burritos
L: 1 cup Black-Eyed Pea Dip with Perfect Air Fryer Shrimp
D: Huevos Rancheros (double recipe) with 1 oz avocado
Total Calories: 1,204*

TUESDAY (1/2)
B: Freezer Breakfast Burritos
L: Kale Salad with Chicken
D: Ground Turkey Taco Skillet
Total Calories: 1,268*

WEDNESDAY (1/3)
B: Freezer Breakfast Burritos
L: Kale Salad with Chicken
D: Noodle-less Butternut Squash & Sausage Lasagna with a green salad
Total Calories: 1,275*

THURSDAY (1/4)
B: Air Fryer Breakfast Banana Split
L: Kale Salad with Chicken
D: Leftover Butternut Squash Lasagna with a green salad
Total Calories: 1,300*

FRIDAY (1/5)
B: Air Fryer Breakfast Banana Split
L: Kale Salad with Chicken
D: Honey Sriracha Roasted Salmon Rice Bowls
Total Calories: 1,296*

SATURDAY (1/6)
B: Veggie Ham and Cheese Breakfast Casserole and an orange
L: Slow Cooker 3-Bean Turkey Chili with 2 tbsp cheddar and 1 oz avocado
D: Dinner out
Total Calories: 548*

SUNDAY (1/7)
B: Leftover Veggie Ham and Cheese Breakfast Casserole and an orange
L: Leftover Slow Cooker 3-Bean Turkey Chili with 2 tbsp cheddar and 1 oz avocado
D: Baked Chicken Thighs with Brussels Sprouts and Sweet Potato
Total Calories: 1,135*

*This plan is a guide. Women should aim for around 1,500 calories per day depending on individual needs. A general calorie calculator can help you estimate personalized requirements. The plan allows room to add coffee, beverages, fruit, snacks, dessert or wine. **Green salad: 12 cups mixed greens, 4 scallions, 1 cup each tomatoes, carrots, cucumbers, chickpeas and 1/2 cup light vinaigrette. Reserve half the salad with dressing on the side for Thursday dinner.

Shopping List

Produce

• 8 medium oranges
• 2 medium limes
• 1 medium lemon
• 2 medium ripe bananas
• 1 medium apple (Honeycrisp or Pink Lady suggested)
• 5 small + 1 medium Hass avocados
• 1 head garlic
• 1 (2-inch) piece fresh ginger
• 1 large red bell pepper
• 2 small jalapeños
• 5 Persian cucumbers (or 1 English cucumber)
• 5 oz shiitake mushrooms
• 1 lb Brussels sprouts
• 1 lb (2 medium) sweet potatoes
• 1 small + 1 large butternut squash (or 12 oz pre-cut)
• 2 medium carrots
• 1 small head broccoli florets
• 1 large bunch scallions (about 11)
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh basil
• 1 (1-lb) bag mixed greens
• 1 large head Lacinato kale
• 1 small head romaine lettuce
• 1 dry pint cherry or grape tomatoes
• 7 medium vine-ripened tomatoes
• 2 medium red onions
• 3 small + 1 medium + 1 large yellow onions

Meat, Poultry & Fish

• 1 package center-cut bacon
• 1 (8-oz) lean ham steak
• 1 lb Italian chicken sausage
• 1 small rotisserie chicken or equivalent breast
• 4 large bone-in chicken thighs (~1 ¾ lb)
• 1 lb 93% lean ground turkey
• 1 ¼ lb 99% lean ground turkey breast
• 1 ¼ lb (approx. 32) peeled and deveined jumbo shrimp
• 1 ½ lb skinless salmon fillets

Grains*

• 8-inch low-carb flour tortillas
• 6-inch corn tortillas (about 8 needed)
• Tortilla chips (medium bag)
• Dry brown rice or 3 cups pre-cooked rice

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Kosher salt
• Black pepper
• Cumin
• Crushed red pepper flakes
• Garlic powder
• Paprika & smoked paprika
• Dried parsley
• Apple cider vinegar
• Pure maple syrup
• Dijon mustard
• Chili powder & cayenne
• Light vinaigrette (or ingredients to make your own)
• Cinnamon
• Sriracha
• Soy sauce
• Rice vinegar
• Toasted sesame oil
• Furikake or sesame seeds
• Honey
• Rosemary
• Bay leaves

Dairy & Refrigerated

• 8-oz bag shredded cheddar cheese
• 8-oz bag reduced-fat Mexican blend
• 8-oz bag reduced-fat cheddar
• 16-oz part-skim mozzarella
• Cotija or queso blanco (small package)
• 4-oz goat cheese
• Parmigiano Reggiano wedge
• 15-oz part-skim ricotta
• 2 ½ dozen eggs
• 1 pint liquid egg whites
• 8-oz skim milk
• 16-oz nonfat plain Greek yogurt

Canned & Jarred

• 15-oz can no-salt-added black-eyed peas
• 15-oz can pinto beans
• 2 x 15-oz cans chickpeas
• 15.5-oz can black beans
• 15.5-oz can small red beans
• 2 x 4.5-oz cans chopped green chilies
• 12-oz jar salsa
• 16-oz can tomato sauce
• 28-oz can crushed tomatoes
• 28-oz can diced tomatoes

Frozen

• Small package frozen corn kernels

Misc. Dry Goods

• Small package pecan halves (¾ cup if buying bulk)
• Small package unsweetened craisins or golden raisins (¼ cup if bulk)
• Colored sprinkles (optional for Breakfast Banana Split)

Non-Food Items

• Heavy-duty aluminum foil

*Grains can be swapped for gluten-free options if preferred.