To help you jump-start your goals for 2018, here is a free, fully planned 7-day meal plan with breakfast, lunch, and dinner for every day of the week. This plan removes the stress of deciding what to eat, writing grocery lists, and juggling recipes. It provides a week of balanced, flavorful Skinnytaste meals so you can focus on healthy habits instead of last-minute decisions.
Included is a carefully organized grocery list to make shopping faster and less stressful. The list is designed to save you time and money, help you waste less food, and keep the ingredients on hand to make sticking to your plan much easier.
Here are the details:
Breakfast and lunch from Monday to Friday are portioned for one person, while dinners and all meals on Saturday and Sunday are sized for a family of four. Some recipes yield leftovers suitable for an extra dinner or next-day lunch. There’s no one-size-fits-all meal plan, but this week was designed to suit a wide range of tastes and schedules. All recipes are Weight Watchers friendly with updated Freestyle SmartPoints indicated for convenience. Feel free to swap recipes or use this plan as a source of inspiration.
The grocery list below is comprehensive and includes everything needed to prepare the week’s meals. Brand recommendations from frequent use are noted where helpful.
This meal plan is flexible and realistic: it leaves room for occasional treats, snacks, dessert, cocktails, and dining out. You can shift meals around to fit your calendar. Pair this plan with a meal planner to stay organized and on track.
Skinnytaste Meal Plan (December 25–December 31)
MONDAY (12/25)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Crab Cakes Benedict with Avocado Relish (3)
D: Slow Cooker Spiral Ham with Apricot-Dijon Glaze (5) + Skinny Garlic Mashed Potatoes (5) + Maple Soy Glazed Brussels Sprouts and Butternut Squash with Bacon (3)
Totals: SmartPoints 19, Calories 753
TUESDAY (12/26)
B: 2 hard-boiled eggs (0) + an apple (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Slow Cooker Salsa Chicken with Black Beans and Corn (3)
Totals: SmartPoints 12, Calories 1,021
WEDNESDAY (12/27)
B: Loaded Baked Omelet Muffins (2) + an orange (0)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Leftover Hambone Soup with Potatoes and Cabbage (2) + 2 oz. multi-grain baguette (3) with 1 tbsp whipped butter (3)
Totals: SmartPoints 15, Calories 917
THURSDAY (12/28)
B: Loaded Baked Omelet Muffins (2) + an orange (0)
L: Leftover Hambone Soup with Potatoes and Cabbage (2) + 2 oz. multi-grain baguette (3) with 1 tbsp whipped butter (3)
D: Instant Pot One-Pot Spaghetti with Meat Sauce (10) + green salad with balsamic dressing (3)
Totals: SmartPoints 23, Calories 1,061
FRIDAY (12/29)
B: Loaded Baked Omelet Muffins (2) + an apple (0)
L: Tuna Melt (4)
D: Garlic Shrimp in Coconut Milk with Tomatoes and Cilantro (3) + 1/2 cup brown rice (3)
Totals: SmartPoints 12, Calories 867
SATURDAY (12/30)
B: Whole Wheat Pancakes (5) with 1 tbsp pure maple syrup (3) + fruit salad (¼ orange, ½ apple, ½ cup grapes) (0)
L: Spicy California Shrimp Stack (3)
D: Best Skinny Eggplant Rollatini with Spinach (5) + green salad with 1 tbsp balsamic dressing (3)
Totals: SmartPoints 19, Calories 1,104
SUNDAY (12/31)
B: Whole Wheat Pancakes (5) with 1 tbsp pure maple syrup (3) + fruit salad (¼ orange, ½ apple, ½ cup grapes) (0)
L: White Bean Caprese Salad (3) with 2 oz. multi-grain baguette (3)
D: Happy New Year! Enjoy dinner out.
Totals: SmartPoints 14, Calories 682
I’m also excited to introduce the completely updated and revised Skinnytaste Meal Planner, Revised Edition — a 52-week daily planner designed to help you organize meals, track progress, and jump-start healthy habits. This edition was refined based on reader feedback to improve usability and maximize planning efficiency.
The updated planner includes:
- Expanded writing space for Breakfast, Lunch, and Dinner entries
- Spiral binding so the planner lays flat for easier use
- Weekly shopping lists to streamline grocery planning
- Notes sections to track tasks and reminders
- Checkboxes to mark weekly goals as you complete them
There’s still plenty of room to track eating and exercise activities alongside meal planning, making it easier to commit to your goals day by day.
Grocery List
Produce:
- 2 medium ripe bananas
- 1 pint fresh blueberries (or a small bag frozen)
- 3 small limes
- 3 small and 1 medium Hass avocados
- 1 small red onion
- 1 large bunch fresh cilantro
- 2 bunches scallions (you’ll need about 11 scallions)
- 2 small tomatoes
- 6 medium Yukon gold potatoes (about 2 ¾ pounds)
- 2 heads garlic
- 6 apples
- 2 dry pints grape or cherry tomatoes
- 2 medium heads romaine lettuce (or two 16-ounce bags pre-cut)
- 2 small red bell peppers
- 1 medium yellow onion
- 1 small head cabbage (about 13 ounces)
- 1 pound butternut squash
- 1 pound Brussels sprouts
- 2 small cucumbers
- 4 oranges
- 4 cups grapes
- 1 bunch or container fresh chives
- 1 small bunch fresh basil
- 5 medium carrots
- 1 small bunch celery
- 2 medium Italian eggplants
Meat, Poultry and Fish:
- 1 package center-cut bacon
- 1 pound jumbo lump crabmeat
- 1 fully cooked spiral-cut ham (6–7 pounds)
- 1½ pounds boneless skinless chicken breasts (about 3 breasts)
- 1 pound 93% lean ground turkey
- 1¼ pounds raw peeled and deveined jumbo shrimp
- 8 ounces cooked shrimp (or 12 ounces raw to cook)
Grains:
- Quick oats
- Panko breadcrumbs (or gluten-free alternative)
- 12-ounce whole wheat or multi-grain baguette
- 8 ounces whole wheat or gluten-free spaghetti
- Whole wheat sandwich bread
- Brown rice (about 1¼ cups dry)
- Whole wheat flour (white whole wheat works well)
Condiments & Spices:
- Extra-virgin olive oil
- Kosher salt
- Freshly ground pepper
- Pure maple syrup
- Reduced sodium soy sauce (or gluten-free soy sauce)
- Honey, cinnamon, and vanilla extract
- Cumin, Tabasco, white vinegar, Dijon mustard
- Light mayonnaise, garlic powder, onion powder
- Dried parsley, dried basil, adobo seasoning
- Cooking spray or an oil mister, olive oil spray
- Balsamic vinaigrette or balsamic vinegar to make your own
- Crushed red pepper flakes, granulated sugar, rice vinegar
- Furikake or sesame seeds, sriracha, balsamic glaze
- Bay leaves, oregano, red wine vinegar
Dairy & Refrigerated Items:
- 1 quart skim milk
- 2½ dozen large eggs
- 6-ounce container nonfat plain Greek yogurt
- Light sour cream, whipped butter
- Shredded reduced-fat cheddar cheese
- Small piece of gorgonzola or blue cheese (you only need about 1 tbsp)
- 1% buttermilk, wedge of fresh Parmesan
- Part-skim ricotta, Pecorino Romano wedge
- 1 cup shredded part-skim mozzarella and some fresh mozzarella (about 2½ oz)
Frozen:
- 10-ounce package frozen corn
- 10-ounce package frozen spinach
Canned & Jarred:
- Jar of marinara or tomato-basil pomodoro sauce
- Small jar apricot preserves
- 14.5-ounce can fat-free chicken broth
- 32-ounce carton reduced-sodium chicken broth
- 15-ounce can reduced-sodium black beans
- 15-ounce can chickpeas
- 14.5-ounce can diced tomatoes
- 14-ounce can light coconut milk
- 15-ounce can Great Northern or white kidney beans
- 28-ounce can crushed tomatoes
- 4.5-ounce can tuna in water
- Small jar chunky mild salsa
Misc Dry Goods:
- Baking powder
- Small bag chopped walnuts or pecans
This plan makes grocery shopping straightforward and meal prep manageable. Use the grocery list to shop once, cook efficiently, and enjoy a week of nourishing, satisfying Skinnytaste meals.