Free 7-Day Balanced Meal Plan for Dec 2-8

A free, flexible 7-day weight-loss meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points.

Free 7-Day Healthy Meal Plan (Dec 2–8)

I hope you all enjoyed Thanksgiving and had a chance to relax with loved ones. If you ended up with leftovers, don’t worry—there are plenty of easy, delicious ways to use them. Leftover turkey makes a comforting soup and a bright harvest cobb salad is a lighter option for post-holiday meals.

If you’re new here, I regularly share free, flexible 7-day healthy meal plans you can use as a guide. These plans offer plenty of room to add snacks, beverages, coffee, fruit, dessert or wine, and to swap meals to suit your preferences. Aim for at least 1,500 calories per day depending on your goals, age and activity level. You’ll also find a detailed grocery list to simplify shopping, help reduce waste and keep you on track.

Join the community on Facebook to share photos and ideas from the recipes you try. If you’d like meal plans delivered by email, subscribe to the mailing list so you never miss a weekly plan.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• IndieBound

Meal Plan Overview

Breakfast and lunch Monday–Friday are sized for one person; dinners and weekend meals are sized for a family of four. Some recipes make leftovers that cover an additional meal or two. The shopping list below includes everything needed to prepare all meals on the plan.

MONDAY (12/2)

B: Tropical Chia Pudding Breakfast Bowl
L: Classic Chicken Salad (half recipe) on one slice of sourdough with an apple
D: Spaghetti with Butternut-Leek Parmesan Sauce and a quarter serving of Vegan Caesar Salad
Total Calories: 1,050*

TUESDAY (12/3)

B: Tropical Chia Pudding Breakfast Bowl
L: Classic Chicken Salad on one slice of sourdough with an apple
D: Shrimp Tacos with Quick Mexican Brown Rice and half a recipe of Best Guacamole
Total Calories: 1,180*

WEDNESDAY (12/4)

B: Peanut Butter Breakfast Oatmeal Bowl
L: Classic Chicken Salad on one slice of sourdough with an apple
D: Slow Cooker Beef Stew with 2 ounces of multigrain baguette
Total Calories: 1,169*

THURSDAY (12/5)

B: Peanut Butter Breakfast Oatmeal Bowl
L: Leftover Slow Cooker Beef Stew
D: Turkey Meatloaf with Garlic Mashed Potatoes and Easy Broccolini
Total Calories: 1,212*

FRIDAY (12/6)

B: Huevos Pericos (half recipe) with one slice of sourdough and an orange
L: Leftover Slow Cooker Beef Stew
D: Sheet Pan Teriyaki Salmon and Vegetables (double recipe) with ¾ cup brown rice
Total Calories: 1,091*

SATURDAY (12/7)

B: Instant Pot Steel Cut Oats
L: Broccoli Cheddar Soup with 2 ounces of multigrain baguette
D: Dinner out
Total Calories: 607*

SUNDAY (12/8)

B: Leftover Instant Pot Steel Cut Oats
L: Loaded Nachos with Ground Turkey, Beans and Cheese
D: Juicy Oven Baked Chicken Breast with Broccoli and Orzo
Total Calories: 1,051*

*Guideline only: many women aim for around 1,500 calories per day depending on activity and goals. This plan leaves room to add coffee, snacks, fruit, dessert or a glass of wine. Use a calorie calculator to estimate your personal needs.

Shopping list

Produce

• 1 medium kiwi
• 1 small mango
• 6 medium bananas
• 3 medium apples
• 1 medium orange
• 4 limes
• 2 medium lemons
• 1 (6-ounce) container raspberries
• 1 pound blueberries
• 2 small (5-ounce) Hass avocados
• 3 medium heads garlic
• 1 small plus 3 medium jalapeños (2 medium optional for nachos and guacamole)
• 1 (1-inch) piece fresh ginger
• 2 medium radishes
• 1 large package mini sweet rainbow peppers
• 3 pounds broccoli florets
• 2 medium bunches broccolini
• 1 (1-pound) butternut squash
• 1 medium bunch carrots
• 1 small bunch celery
• 2½ pounds (about 5 medium) Yukon Gold potatoes
• 1 (4-ounce) package white mushrooms
• 1 small bunch scallions
• 1 large leek
• 1 small package microgreens (optional for Vegan Caesar)
• 1 small bunch fresh cilantro
• 1 small bunch fresh thyme
• 1 small bunch fresh sage
• 1 small bunch fresh chives (or 2 tablespoons scallion greens as a substitute)
• 1 small bag shredded red or green cabbage
• 3 small heads romaine lettuce
• 1 small container pico de gallo (or ingredients to make your own)
• 1 large vine-ripened tomato
• 2 medium plum tomatoes (plus 1 optional for guacamole)
• 1 small red onion
• 2 small plus 2 medium yellow onions

Meat, poultry & fish

• 1 rotisserie chicken breast
• 1½ pounds (about 4) boneless, skinless chicken breasts
• 2 pounds 99% lean ground turkey
• 1 pound jumbo peeled and deveined shrimp
• 1 pound wild salmon fillets (about 4)
• 1 (3-pound) boneless chuck roast

Condiments & spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Cinnamon sticks and ground cinnamon
• Pure maple syrup or honey
• Dijon mustard
• Seasoned salt
• Cumin, garlic powder, smoked paprika and paprika
• Crushed red pepper flakes (optional)
• Tajin or Old Bay (for shrimp tacos)
• Mayonnaise (regular or light)
• Sriracha or hot sauce
• Cayenne pepper
• Bay leaves
• Ketchup and Worcestershire sauce
• Marjoram
• Sesame oil and reduced sodium soy sauce
• Unseasoned rice vinegar and toasted sesame seeds
• Dried parsley

Dairy & refrigerated

• ½ dozen large eggs
• 1 quart skim milk
• 1 (8-ounce) container unsweetened vanilla almond milk (or 1 cup skim milk for chia pudding)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container light sour cream
• 1 small tub whipped butter (or regular butter)
• 1 small box butter
• 1 (8-ounce) bag shredded or block sharp cheddar
• 1 (8-ounce) bag shredded reduced-fat Mexican cheese blend
• 1 medium wedge fresh Parmesan

Grains

• Small package dry brown rice (or 7 cups pre-cooked)
• Package quick or old-fashioned oats (or steel cut oats)
• Small package steel cut oats
• Small loaf sliced sourdough bread
• Two 8-ounce multigrain baguettes
• Small bag baked tortilla chips or corn tortillas to make your own
• Small package corn tortillas (about 8)
• Seasoned panko breadcrumbs and seasoned whole wheat breadcrumbs
• One 16-ounce package spaghetti
• One 16-ounce package orzo pasta
• Small package all-purpose flour

Canned & jarred

• Small jar creamy peanut butter
• Jar spicy black bean dip (or substitute)
• Small jar capers
• One 8-ounce can tomato paste
• One 32-ounce carton low-sodium beef broth
• One 32-ounce carton reduced-sodium chicken broth

Frozen

• Small package frozen peas

Misc. dry goods

• Small package chia seeds (about 1/3 cup if buying from bulk)
• Small package hemp seeds (about 2 tablespoons if buying from bulk)
• Small package dried unsweetened shredded coconut (about 2 tablespoons if buying from bulk)
• Small package almonds (about 2½ tablespoons if buying from bulk)
• Small package raw cashews (about ½ cup if buying from bulk)
• Small package brown sugar
• Monk fruit sweetener or sweetener of your choice

*Gluten-free options can be substituted where needed.