A free, flexible 7-day meal plan that includes breakfast, lunch and dinner, plus a complete shopping list. Each recipe lists calories and Weight Watchers Freestyle™ SmartPoints® for easy tracking.
Happy December! If you haven’t started your holiday shopping, check the gift ideas in my Holiday Gift Guide for inspiration. Please note the site will be moving servers on Monday, so it might be temporarily unavailable — if you plan to cook from the recipes that day, consider printing them ahead of time. Also, I’ll be doing a book signing on Sunday, December 9, from 12:00–2:00 p.m. at Stew Leonard’s in East Meadow, NY. I hope to see some of you there!
If you’re new to these meal plans, I post free 7-day, flexible healthy meal plans that serve as a helpful guide. You’ll find plenty of room to customize—add more food, coffee, beverages, fruit, snacks, dessert or wine; swap out recipes for meals you prefer; or use the plan simply for inspiration. Many recipes are organized by course in the recipe index. Aim for about 1,500 calories per day as a general guideline, and adjust to fit your personal needs.
This plan includes a clearly organized grocery list to make shopping faster and less stressful. It helps you save time and money by reducing trips to the store and cutting down on food waste. The list includes brand recommendations for items I use often—check your pantry first because you may already have many condiments and staples on hand.
If you’re on Facebook, join the Skinnytaste Facebook Community where members post photos and ideas from recipes they’re making. The group is a great place for sharing tips and inspiration.
THE DETAILS:
Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all weekend meals are planned to serve a family of four. Some recipes yield leftovers suitable for a second night or for lunch the next day. There’s no single meal plan that fits everyone, so this is meant to offer a balanced, approachable template that works for many people. All recipes are Weight Watchers–friendly; I’ve included the updated Freestyle™ SmartPoints for convenience. Feel free to swap recipes or rearrange days to fit your schedule.
The grocery list below is comprehensive and includes everything needed to prepare the week’s meals. I’ve noted items that may be substituted or used from your pantry. This plan is designed to be flexible and realistic—there’s plenty of room for cocktails, snacks, dessert and dining out when needed.
Please tell me if you’re using these plans; your feedback helps determine whether I continue sharing them.
MONDAY (12/3)
B: Overnight Oats in a Jar (5)
L: Greek Chickpea Salad (6)
D: Carrot Ginger Soup (3) with ½ grilled cheese sandwich (6)*
Totals: Freestyle™ SP 20, Calories 840**
TUESDAY (12/4)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Greek Chickpea Salad (6)
D: Madison’s Favorite Beef Tacos (½ recipe) (9) with Quick Cuban-Style Black Beans (1)
Totals: Freestyle™ SP 21, Calories 1,039**
WEDNESDAY (12/5)
B: Overnight Oats in a Jar (5)
L: Greek Chickpea Salad (6)
D: Fig Balsamic Roasted Pork Tenderloin (4) with Roasted Baby Potatoes with Rosemary (3) and Sautéed Brussels Sprouts (1)
Totals: Freestyle™ SP 19, Calories 916**
THURSDAY (12/6)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Greek Chickpea Salad (6)
D: Turkey Meatball Spinach Tortellini Soup (6)
Totals: Freestyle™ SP 17, Calories 814**
FRIDAY (12/7)
B: 2 scrambled eggs (0) with 2 tablespoons shredded cheddar (2) and 1 ounce sliced avocado (1)
L: LEFTOVER Turkey Meatball Spinach Tortellini Soup (6)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4) and Skinny Garlic Parmesan Fries (6) (recipe × 4)
Totals: Freestyle™ SP 19, Calories 938**
SATURDAY (12/8)
B: Breakfast BLT Salad (4) (recipe × 2)
L: The Skinny Tuna Melt (4) (recipe × 2)
D: DINNER OUT!
Totals: Freestyle™ SP 8, Calories 523**
SUNDAY (12/9)
B: PB & J Healthy Oatmeal Cookies (2) with 1 cup grapes (0)
L: 5 Buffalo Chicken Meatballs (4) with 2 Easy Garlic Knots (4)
D: Pollo in Potacchio (4) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 18, Calories 934**
*Grilled cheese sandwich includes 1 slice whole grain bread (3) and 1 slice cheddar cheese (3).
**These calorie totals are a guide; many women aim for around 1,500 calories per day. Use a reputable calorie calculator to estimate your personal needs and adjust portions as necessary. The plan leaves room for extras such as coffee, beverages, fruit, snacks, dessert or a glass of wine.
Shopping List
Produce
- 1 large bunch Lacinato kale (or about 6 cups chopped)
- 1 pound Brussels sprouts
- ¾ pound grapes
- 3 medium bananas
- 1 dry pint fresh blueberries
- 2 large heads garlic
- 1½ pounds Russet or Yukon Gold potatoes
- ½ pound broccoli florets
- 1 small bunch fresh Italian parsley
- 1 pound baby carrots
- 1 pound baby potatoes
- 1 small bunch baby spinach
- 1 medium bunch celery
- 1 medium bunch carrots
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh oregano (or substitute 2 tsp fresh parsley in the Greek salad)
- 3 lemons
- 1 medium shallot
- 4 Persian cucumbers (or 1 large English cucumber)
- 1 small bunch scallions
- 1 small bunch cilantro
- 1 small red bell pepper
- 1 medium green bell pepper
- 1 medium plum tomato (or diced grape tomatoes for tacos)
- 1 medium vine-ripened tomato
- 2 dry pints grape or cherry tomatoes
- 1 (3-inch) piece fresh ginger
- 1 medium Hass avocado (about 5 ounces)
- 1 small red onion
- 1 large white onion
- 2 small and 1 large yellow onion
- 1 small head Iceberg lettuce (optional substitute for Romaine in tacos)
Meat, Poultry and Fish
- 1 (20-ounce) pork tenderloin
- 10 ounces 93% lean ground turkey
- 1 pound skinless cod fillet (approx. 1-inch thick)
- 1 pound 93% lean ground beef
- 1 package center-cut bacon
- 1¼ pounds ground chicken
- 3 pounds (approximately 10) bone-in chicken thighs
Grains
- 1 small package quick oats*
- 1 loaf whole grain sliced bread*
- 1 package plain panko breadcrumbs*
- 1 small package seasoned whole wheat breadcrumbs (or substitute plain panko + extra seasoning)
- 8 corn taco shells
- 1 small bag all-purpose or white whole wheat flour*
- 1 small package orzo pasta*
Condiments and Spices
- Extra virgin olive oil
- Cooking spray or olive oil mister
- Kosher salt (e.g., Diamond Crystal)
- Freshly ground black pepper
- Vanilla liquid stevia or preferred sweetener
- Cinnamon
- Honey
- Bay leaves
- Cumin
- Dried oregano
- Red wine vinegar
- Garlic powder
- Balsamic vinegar
- Light mayonnaise
- Dijon mustard
- Paprika
- Old Bay seasoning
- Parsley
- Chili powder
- Franks RedHot Sauce
- Crushed red pepper flakes (optional)
- Marjoram
Dairy & Refrigerated
- 1 (8-ounce) container unsweetened almond milk or preferred milk
- 1 small box unsalted butter
- 4 ounces fresh feta
- 1 (8-ounce) container light sour cream
- 1 dozen large eggs
- 1 wedge fresh Parmesan or Parmigiano-Reggiano
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) package sliced regular or reduced-fat cheddar
- 1 (6-ounce) and 1 (17.5-ounce) container plain nonfat Greek yogurt
- 1 package spinach cheese tortellini
- Reduced-fat blue cheese dressing (or ingredients to make your own)
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 1 jar Kalamata or Gaeta olives
- 1 (32-ounce) carton reduced-sodium vegetable broth
- 1 (15-ounce) can black beans
- 1 (14.5-ounce) can and 2 (32-ounce) cartons reduced- or low-sodium chicken broth
- 1 (8-ounce) can tomato sauce
- 2 (4.5-ounce) cans tuna in water
- 1 small jar capers
- 1 jar fig butter
- 1 small jar chunky peanut butter
- 1 small jar reduced-sugar jelly
- 1 (28-ounce) can crushed tomatoes
Miscellaneous Dry Goods
- Baking powder
- 1 bottle dry white wine
- 1 small package chia seeds
- 1 small bag chopped pecans or walnuts
*Gluten-free substitutes can be used where needed.
To make your own blue cheese dressing: buy a small package of blue cheese, another 6-ounce container of plain nonfat Greek yogurt, a lemon and white wine vinegar, plus items already on the list.