Free 7-Day Meal Plan: Weekly Menu Dec 4–10

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

Free 7 Day Healthy Meal Plan (Nov 27 – Dec 3)

Give the gift of good food this season—consider the Skinnytaste Simple cookbook for easy, everyday recipes, or assemble a gift basket with ingredients from your favorite meals on this plan.

With grocery prices rising, planning meals ahead can reduce stress and lower costs while keeping your eating habits healthy. Meal planning helps you shop smarter, cut food waste and avoid last-minute takeout. For more budget-friendly options, there are additional 5-day meal plans available through Relish+ (a free trial may be available).

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• IndieBound

About the Meal Plan

These free 7-day flexible meal plans are intended as guides with plenty of wiggle room. You can add snacks, beverages, fruit, dessert or wine, and swap meals to suit your preferences. Breakfasts and lunches Monday through Friday are portioned for one person; dinners and weekend meals are sized for a family of four unless noted otherwise. Some recipes yield leftovers that serve as next-day lunches.

Depending on your goals and needs, aim for at least 1,500 calories per day as a starting point for women, though individual requirements will vary by age, activity level and weight goals. The grocery list below is organized and comprehensive: it helps you shop efficiently, save money and avoid food waste.

Join the Skinnytaste Facebook community to see what others are cooking and to share photos and tips. You can also subscribe to the email list to receive future meal plans directly.

Meal Plan

Breakfasts and lunches Monday through Friday are designed to serve one person; dinners and all weekend meals serve four. The totals listed are guides for daily calories; adjust portions to meet your needs and add snacks if desired.

MONDAY (12/4)
B: Loaded Egg Muffin and ½ grapefruit
L: Spicy Canned Salmon Rice Bowl
D: Tofu Tacos with Potatoes and Jalapeños with Quick Cuban-Style Black Beans

Total Calories: 1,153*

TUESDAY (12/5)
B: Loaded Egg Muffin and ½ grapefruit
L: Spicy Canned Salmon Rice Bowl
D: Easy Lasagna with a green salad**

Total Calories: 1,075*

WEDNESDAY (12/6)
B: Loaded Egg Muffin and a pear
L: Italian Sub Broccoli Salad (½ recipe)
D: Leftover Easy Lasagna with a green salad

Total Calories: 1,113*

THURSDAY (12/7)
B: Loaded Egg Muffin and a pear
L: Italian Sub Broccoli Salad
D: Air Fryer Chicken Bites with Crispy Oven Roasted Baby Potatoes and Lemon Brussels Sprouts

Total Calories: 1,075*

FRIDAY (12/8)
B: Overnight Oats
L: Italian Sub Broccoli Salad
D: Fish Florentine with Mashed Cauliflower

Total Calories: 1,022*

SATURDAY (12/9)
B: Babka-Inspired Bagels (with 1 tbsp butter) and an orange
L: Leftover Air Fryer Chicken Bites with Arroz Congri and 1 oz avocado
D: Dinner out

Total Calories: 743*

SUNDAY (12/10)
B: Huevos Pericos (double recipe) with 1 slice whole grain bread and 1 oz avocado
L: Pepperoni Pizza Bites with 8 baby carrots
D: Quick Beef Chili with Cornbread Muffins

Total Calories: 1,223*

*These calorie totals are a guide. Women should aim for around 1,500 calories per day depending on individual needs. Use a trusted calorie calculator to estimate your specific requirements. This plan leaves room for added beverages, snacks or treats.
**Green salad: 12 cups mixed greens, 4 scallions, 1 cup each tomatoes, carrots and cucumbers, 1 cup chickpeas and ½ cup light vinaigrette.

# Double the dough recipe for lunch on Sunday.

Shopping List

Produce

• 2 medium pears
• 1 medium grapefruit
• 4 medium oranges
• 2 medium lemons
• 1 medium banana
• 1 (6-ounce) container blueberries (or frozen)
• 3 small (5-ounce) Hass avocados
• 4 Persian cucumbers (or 1 English cucumber)
• 2 large jalapeños
• 1 head garlic
• 1 medium cauliflower
• ½ pound broccoli florets
• 3 medium red bell peppers
• 1 small green bell pepper
• 2 pounds Brussels sprouts
• 1½ pounds baby potatoes
• 1 medium Russet potato
• 1 large bag baby carrots
• 1 (1-lb) bag baby spinach
• 1 (1-lb) bag mixed greens
• 2 large bunches scallions (about 18)
• 1 small bunch cilantro
• 1 small bunch Italian parsley
• 1 pint cherry or grape tomatoes
• 3 medium Roma or vine-ripened tomatoes
• 1 small red onion
• 2 small + 1 medium yellow onions

Meat, Poultry & Fish

• 1 package center-cut bacon
• 2 lb 93% lean ground beef
• 1½ oz Genoa salami
• 1½ oz lean deli ham (or substitute turkey pepperoni)
• 1½ oz deli turkey
• 1 package turkey pepperoni
• 3 lb boneless, skinless chicken breasts
• 1¼ lb (4 fillets) skinless white fish (grouper, flounder, bass or halibut)

Grains

• Small loaf whole grain bread
• Small package corn tortillas (8 total)
• Small package long-grain rice
• Small package brown rice (or 1½ cups cooked)
• Medium package unbleached all-purpose or whole wheat flour
• Small package coarse yellow cornmeal
• Small package quick oats
• Package no-boil lasagna noodles

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Light mayonnaise
• Sriracha
• Furikake
• Reduced sodium soy sauce
• Chili powder, smoked paprika, cumin
• Bay leaves, oregano, Italian seasoning
• Red wine vinegar, light vinaigrette, Italian dressing
• Adobo, sazón seasoning, garlic powder, cinnamon
• Crushed red pepper flakes (optional)
• Paprika

Dairy & Refrigerated

• 2½ dozen large eggs
• 1 (14-oz) package firm tofu
• 1 (16-oz) container nonfat plain Greek yogurt
• 2 (16-oz) containers part-skim cottage cheese
• 1 small box butter
• 1 (8-oz) box reduced-fat cream cheese
• 1 pint half and half
• 1 pint 1% buttermilk
• 1 pint unsweetened almond milk or milk of choice
• 1 (8-oz) package shredded cheddar
• 1 (16-oz) package shredded part-skim mozzarella
• 1 small fresh mozzarella
• 1 small block reduced-fat provolone
• 1 small wedge Parmesan or Pecorino Romano

Canned & Jarred

• 2 (5-oz) cans skinless wild salmon
• 2 (15-oz) cans chickpeas
• 2 (15-oz) cans black beans
• 1 (15-oz) can reduced sodium black beans
• 1 small jar marinara or pizza sauce
• 1 small jar salsa
• 1 (4-oz) can or tube tomato paste
• 1 (8-oz) can tomato sauce
• 1 (10-oz) can mild diced tomatoes with green chilies
• 1 (28-oz) can crushed tomatoes
• 1 small jar pepperoncini
• 1 (14-oz) can low sodium vegetable or chicken broth

Frozen

• Small package corn kernels
• Small package frozen spinach (or use fresh chopped spinach for Egg Muffins)

Misc. Dry Goods

• Small package chia seeds (about 1 tbsp if bought from bulk)
• Mini semi-sweet chocolate chips
• Monk fruit sweetener or preferred sweetener
• Small package pecan halves (about 1 tbsp if from bulk)
• Small package granulated sugar
• Baking powder
• 1 light beer (optional, e.g., Corona Light)

You can substitute gluten-free options where noted. Use this shopping list to streamline your grocery trip and keep ingredients on hand for every recipe in the meal plan.