Free 7-Day Meal Plan with Recipes: Dec 16-22

A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner suggestions plus a complete shopping list. All recipes list macros and Weight Watchers points for easy tracking.

Free 7-Day Healthy Meal Plan (Dec 16–22)

This plan is designed to simplify healthy eating during a busy week. It includes make-ahead breakfasts, portable lunches and family-style dinners with options to swap or scale portions to meet your goals. Recipes are flexible so you can add snacks, fruit, coffee, or a small dessert and still stay on track. Many recipes are linked so you can view ingredients, nutrition and Weight Watchers points where available.

If you’re new to these weekly meal plans, I publish free, flexible 7-day plans that serve as a practical guide. They offer plenty of wiggle room so you can personalize portions, swap meals, or include treats. Aim for at least 1,500 calories per day as a general starting point for women, adjusting up or down based on your age, activity level and goals. The grocery list below is organized to make shopping quick and efficient, helping you save time, reduce food waste and avoid last-minute takeout.

Join the community for support and recipe ideas—many readers share photos and tweaks that make the plan more adaptable. If you prefer a printed planner, there’s a spiral-bound meal planner with tear-out weekly grids, a 12-week plan, new recipes and grocery lists that can help you stay organized.

Where to Purchase the Meal Planner

• Amazon
• Barnes & Noble
• Indie bookstores

This Week’s Meal Plan

Breakfasts and lunches Monday–Friday are planned for one serving each; dinners and weekend meals are sized for a family of four. Several recipes yield leftovers that can be used for lunch or repurposed for another dinner. The shopping list that follows includes everything you need for the full week.

MONDAY (12/16)
B: Mango Coconut Chia Pudding
L: Chicken Salad on one slice sourdough with a pear
D: Stuffed Shells with Garlic Butter Mushrooms
Total Calories: 1,074*

TUESDAY (12/17)
B: Mango Coconut Chia Pudding
L: Chicken Salad on one slice sourdough with a pear
D: Healthy Cod Fish Tacos with Cilantro Lime Cauliflower Rice and Quick Black Beans
Total Calories: 1,101*

WEDNESDAY (12/18)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad on one slice sourdough with an apple
D: Turkey Burgers with Broccoli Salad
Total Calories: 1,144*

THURSDAY (12/19)
B: Air Fryer Breakfast Banana Split
L: Chicken Salad on one slice sourdough with an apple
D: Air Fryer Steak with leftover Broccoli Salad
Total Calories: 1,014*

FRIDAY (12/20)
B: Avocado Toast with Sunny-Side Egg and an orange
L: Hearts of Palm Noodle Peanut Stir Fry
D: Teriyaki Shrimp Quinoa Bowl with Mango-Cucumber Salsa
Total Calories: 1,057*

SATURDAY (12/21)
B: Baked Oatmeal with Blueberries and Bananas
L: Two cups Sweet Potato Soup with Sausage and Kale
D: Dinner out (flexible)
Total Calories: 609*

SUNDAY (12/22)
B: Breakfast BLT Salad (double recipe)
L: Air Fryer Chicken Wings with Veggie Shooters
D: Pork Tenderloin with Cherry Sauce, Garlic Mashed Potatoes and Roasted Brussels Sprouts
Total Calories: 1,172*

*Guideline only: many women aim for around 1,500 calories per day depending on activity and goals. Plenty of room is left to add snacks, beverages or extras to meet your personal calorie and macronutrient needs.

A downloadable grocery document is available for easy printing and customization.

Shopping List

This list covers produce, proteins, pantry staples, dairy and grains needed for the full week. Adjust quantities to match household size or to account for items you already have on hand.

Produce

• 4 medium ripe bananas
• 2 mangoes
• 2 pears
• 2 apples
• 1 orange, 1 lemon and 5 limes
• 1 dry pint blueberries
• 2 Hass avocados (one small, one medium)
• 2 large heads garlic and a 2-inch piece fresh ginger
• 1 jalapeño, 1 yellow bell pepper, 2 red bell peppers
• 2 cubanelle peppers
• 1 lb orange-flesh sweet potatoes
• 2 lbs Yukon Gold potatoes
• 1 English cucumber and 3 mini Persian cucumbers
• 1 small bunch celery, 4 carrots
• 1 lb Baby Bella or Crimini mushrooms, 1 large head broccoli
• 1 medium cauliflower, 1 lb Brussels sprouts
• 1 bunch scallions, 1 medium and 1 large bunch Lacinato kale
• 2 bunches cilantro, 1 small bunch parsley
• fresh herbs: thyme, chives or dill, rosemary
• 1 small head white cabbage, ½ small head red cabbage
• 10-oz bag baby spinach, 5-oz bag baby arugula, 1 pint grape or cherry tomatoes
• 1 small red onion, 2 medium yellow onions

Meat, Poultry & Fish

• 1 large package center-cut bacon (about 16 slices)
• 1 package (about 20) chicken wingettes and drumettes
• 1 rotisserie chicken
• 1 lb mild Italian chicken sausage
• 1 lb 93% lean ground turkey
• 1.5 lb sirloin steaks (about 4)
• 1 lb firm white fish fillets (cod, snapper or mahi mahi)
• 1 lb peeled, deveined shrimp
• 2 pork tenderloins (about 1 lb each)

Condiments & Spices

• Extra virgin olive oil, canola oil, cooking spray
• Kosher salt and black pepper
• Pure maple syrup, honey, vanilla extract
• Red wine vinegar, balsamic and white balsamic vinegar
• Light mayonnaise, Dijon mustard
• Soy sauce (reduced sodium), sesame oil, sesame seeds
• Hot sauce, sriracha, apple cider vinegar
• Adobo seasoning, paprika, cumin, oregano, dried thyme
• Garlic powder, onion powder, seasoned salt, chili lime seasoning
• Tomato paste, ketchup, Worcestershire sauce, rice vinegar

Dairy & Refrigerated

• 1 dozen large eggs
• 32-oz nonfat plain Greek yogurt
• 16-oz low-fat cottage cheese
• Light or fat-free sour cream, dairy-free heavy cream (optional)
• 1 pint low-fat buttermilk, 1 pint nonfat milk, 8-oz unsweetened almond milk
• Unsalted butter, whipped butter, shredded part-skim mozzarella
• Fresh Parmesan wedge and a small package goat cheese

Grains

• Loaf sliced sourdough or whole grain bread
• Hamburger buns
• Corn tortillas (about 8)
• Quick or old-fashioned oats
• Dry multi-color quinoa
• Jumbo pasta shells and whole wheat breadcrumbs

Canned & Jarred

• 13.6-oz can lite coconut milk
• Peanut butter, reduced-sugar cherry preserves
• Pesto or ingredients to make your own
• Marinara or ingredients to make your own
• 15-oz can black beans, 15-oz cans chicken and vegetable broth
• Two 32-oz cartons unsalted chicken bone broth and Better Than Bouillon (optional)
• 4-oz can or tube tomato paste

Dry Goods & Misc.

• Chia seeds (about ¼ cup if buying bulk)
• Sweetened shredded coconut (1 tbsp if buying bulk), pecan halves (½ cup), shelled sunflower seeds (½ cup)
• Dried cranberries, liquid sweetener or preferred sweetener
• Baking powder, Palmini (hearts of palm) linguini, colored sprinkles (optional)

Adjust quantities for your household and dietary preferences. Items marked as optional can be skipped or substituted. Shop seasonally where possible to lower cost and improve flavor.