Free 7-Day New Year Meal Plan Dec 30-Jan 5

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 30–Jan 5)

I hope you had a wonderful holiday season. As 2024 draws to a close, I’m grateful for the many blessings this year brought. Many cultures celebrate the new year with foods believed to bring luck and prosperity: in the American South, black-eyed peas symbolize good fortune and are often paired with greens to represent money and success; in several Latin American countries, eating 12 grapes at midnight is a tradition intended to bring good luck for each month of the coming year; lentils are thought to attract wealth; pork symbolizes progress because pigs forage forward; and long noodles represent longevity. Whatever your family’s traditions, I wish you a healthy, happy, and prosperous new year. Thank you for being part of the Skinnytaste community.

If you’re new to these meal plans, I publish a free 7-day flexible healthy meal plan each week as a guide. These plans are meant to be adaptable — there’s plenty of wiggle room to add snacks, fruits, beverages, coffee, dessert, or wine, or to swap recipes for meals you prefer. You can search recipes by course in the site index. Depending on your goals, aim for at least 1,500 calories per day as a general starting point; individual needs vary by age, activity level, and goals.

This plan includes an organized grocery list to make shopping faster, reduce waste, and help you stay on track. Meal planning saves time and money and makes it easier to eat at home more often.

Buy the Skinnytaste meal planner here:

• Amazon
• Barnes & Noble
• Indie Bound

Meal Plan Overview

Breakfasts and lunches Monday through Friday are designed to serve one person. Dinners and all weekend meals serve a family of four; many recipes yield leftovers that cover an additional night or lunches the next day. The shopping list below is comprehensive and includes everything needed for the week.

MONDAY (12/30)
B: Apple Pie Overnight Oats
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Lentil Bolognese with Arugula Salad
Total Calories: 1,109*

TUESDAY (12/31)
B: Apple Pie Overnight Oats
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Beef Tenderloin with Parmesan Brussels Sprouts and Sweet Potato Salad
Total Calories: 1,319*

WEDNESDAY (1/1)
B: Easy Bagels (recipe x2) with a Smoked Salmon Platter
L: Black-Eyed Pea Dip with 12 tortilla chips and Italian Shrimp Salad
D: Crockpot Sesame Honey Chicken with ¾ cup brown rice and Roasted Broccoli (double batch)
Total Calories: 1,406*

THURSDAY (1/2)
B: Leftover Easy Bagel with 2 eggs, 1 slice cheddar, and 2 strips bacon
L: Fall Brussels Sprout Salad with Apples, Pecans, and Blue Cheese (2 cups)
D: Leftover Crockpot Sesame Honey Chicken with ¾ cup brown rice and Roasted Broccoli
Total Calories: 1,360*

FRIDAY (1/3)
B: Leftover Easy Bagel with 2 eggs, 1 slice cheddar, and 2 strips bacon
L: Fall Brussels Sprout Salad with Apples, Pecans, and Blue Cheese (2 cups)
D: Baked Salmon with Mediterranean Quinoa Salad (make extra quinoa) and String Beans with Garlic and Oil
Total Calories: 1,317*

SATURDAY (1/4)
B: Spinach Ricotta Quiche and an orange
L: Turkey Club sandwiches (makes 4) and 8 baby carrots
D: Dinner out
Total Calories: 666*

SUNDAY (1/5)
B: Leftover Spinach Ricotta Quiche and a pear
L: Rainbow Quinoa Salad with Lemon Dressing
D: Pasta with Italian Chicken Sausage, Escarole and Beans (2 ¼ cups)
Total Calories: 1,212*

*This plan is a guide. Women should aim for around 1,500 calories per day as a general recommendation; individual needs vary. I’ve included room to add snacks and beverages. Make an extra 4 cups cooked quinoa for Sunday lunch.

Shopping List

Below is the full grocery list grouped for easy shopping. Quantities reflect the recipes on the plan.

Produce

• 1 small plus 1 medium sweet apples
• 4 medium pears
• 4 medium oranges
• 2 small plus 5 medium plus 1 large lemons
• 2 medium limes
• 3 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeño (optional)
• 1 medium yellow bell pepper
• 2 large English cucumbers
• 2 mini Persian cucumbers (or another small English)
• 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocados
• 5 medium radishes
• 1 small bunch celery
• 3 medium carrots
• 1 medium bag baby carrots
• 2¼ pounds Brussels sprouts (or 1 pound pre-shredded)
• ½ pound baby Bella or crimini mushrooms
• 1¼ pound (2 medium) sweet potatoes
• 3 pounds broccoli florets
• 1 pound string beans
• 1 small bunch scallions
• Fresh herbs: dill, chives (or scallion greens), basil, rosemary, cilantro, Italian parsley
• 1 (5-ounce) clamshell baby spinach
• 1 (5-ounce) clamshell mixed greens
• 1 (1-pound) bag baby arugula
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 small head iceberg lettuce
• 1 medium head escarole
• Grape or cherry tomatoes: 1 dry pint plus 1 one-pound container
• 23 medium vine-ripened tomatoes
• 3 medium red onions
• 2 medium yellow onions

Meat, Poultry & Fish

• ¾ pound sliced nova lox or cold smoked salmon
• 1 (2-pound) whole skin-on wild salmon fillet
• 1¼ pound cooked, peeled jumbo shrimp (tail-off)
• 1 package center-cut bacon
• ¾ pound sliced deli turkey breast
• 2 pounds boneless, skinless chicken thighs or breasts
• ¾ pound uncooked Italian chicken sausage
• 1 (4-pound) beef tenderloin

Condiments & Spices

• Extra virgin olive oil, canola oil, and cooking spray
• Olive oil mister (optional)
• Kosher salt and freshly ground pepper
• Ground cinnamon, pure maple syrup, vanilla extract, ground nutmeg
• Everything bagel seasoning or toppings (optional)
• Red wine vinegar, Dijon mustard, balsamic vinegar, apple cider vinegar
• Cumin, crushed red pepper flakes, Italian seasoning, garlic powder, paprika
• Light mayonnaise, honey, reduced sodium soy sauce, rice wine vinegar, sesame oil, sriracha
• Sesame seeds and bay leaves

Dairy & Refrigerated

• 1 deep-dish pie crust (for a 9-inch pie)
• 1 18-pack large eggs
• Unsweetened almond milk or milk of choice
• Skim milk (small container)
• Whipped cream cheese and part-skim ricotta
• 32-ounce nonfat plain Greek yogurt
• Sliced cheddar cheese, shredded part-skim mozzarella, fresh Parmesan wedge
• Blue or gorgonzola cheese and a small package feta

Grains

• Dry brown rice or 6 cups pre-cooked
• Dry quinoa
• Large bag tortilla chips
• Loaf thin-sliced whole grain bread
• 1 lb high-protein pasta and 1 lb short pasta (penne/rigatoni)
• Unbleached all-purpose or whole wheat flour and old-fashioned oats

Canned & Jarred

• 15-ounce can chickpeas
• 15-ounce can no-salt-added black-eyed peas
• 15-ounce can cannellini beans
• Jar mixed Italian pitted olives
• Small jar capers
• 6-ounce can wild albacore tuna in water
• 8-ounce can tomato paste and 15-ounce can crushed or diced tomatoes
• 32-ounce carton vegetable broth and 15-ounce low-sodium chicken broth

Frozen

• Small bag frozen corn kernels

Dry Goods & Extras

• Chia seeds, walnuts, and pecan halves (or bulk-bin quantities)
• Optional bottle of red wine (for Lentil Bolognese)
• Dry brown, green, or red lentils
• Granulated sugar, baking powder, and cornstarch

You can choose gluten-free substitutions where noted. The shopping list covers everything for the week’s breakfasts, lunches, dinners, and helpful extras so you can prepare most meals at home, reduce food waste, and stay on budget.

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