Health & Fitness

7-day wholesome meal plan (December 14-20)

Posted December 12, 2020 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 Day Healthy Meal Plan

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat less, waste less food, and have everything you need on hand to keep up to date.

If you’re on Facebook join my Skinnytaste Facebook community, where everyone is sharing photos of the recipes they make. You can register here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it’s perfect! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we’ve done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I’ve even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There is a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This will help me decide whether to keep sharing them!

MONDAY (14.12.)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Cobb salad in a jar with buttermilk ranch * (5B 9G 5P)
D: Heathers Buddha Bowl (7B 10G 4P)

Total: WW points 18B 28G 15P, calories 1,023 **

TUESDAY (15.12.)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Cobb Salad in a Buttermilk Ranch Jar (5B 9G 5P)
D: Turkey taco spaghetti squash boats (4B 4G 4P) with 2 ounces avocado (3B 3G 3P)
Total: WW points 18B 25G 18P, calories 960 **

WEDNESDAY (16.12.)
B: 2 scrambled eggs (0B 4G 0P), 1 slice of whole grain bread (2B 2G 2P) and 1 cup of grapes (0B 0G 0P)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with 2oz Avocado (3B 3G 3P)
D: Chicken and broccoli pan (3B 6G 3P) with ¾ cup of brown rice (5B 5G 0P)
Total: WW points 17B 24G 12P, calories 1,040 **

THURSDAY (December 17th)
B: Overnight oats in a glass (5B 5G 3P)
L: Soba Noodle Veggie Stir-Fry (11B 13G 6P)
D: Spicy sausage and Brussels sprouts foil packages (6B 6G 6P)

Total: WW points 22B 24G 15P, calories 1,009 **

FRIDAY (December 18th)
B: Overnight oats in a glass (5B 5G 3P)
L: BLT with avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: Angel hair with shrimp and asparagus (8B 8G 8P) with a green salad # (1B 1G 1P)
Total: WW points 23B 23G 21P, calories 1,057 **

SATURDAY (19.12.)
B: Lemon and cranberry scones (7B 8G 7P) with a clementine (0B 0G 0P)
L: Turkey pumpkin chilli with white beans (0B 4G 0P) with 1 tablespoon of lightly sour cream (1B 1G 1P)
D: ORDER!

Total: WW points 8B 13G 8P, calories 521 **

SUNDAY (December 20th)
B: LEFTOVER Lemon Cranberry Scones (7B 8G 7P) with a Clementine (0B 0G 0P)
L: LEFTOVER Turkey White Bean Pumpkin Chili (0B 4G 0P) with 1 tablespoon of light sour cream (1B 1G 1P)
D: Pork chops with mushrooms and shallots (6B 5G 5P) and mashed potatoes (5B 5G 2P) and roasted radishes with onions (1B 1G 1P)

Total: WW points 20B 24G 16P, calories 981 **

* Prepare for Sunday evening if desired.
** This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: halved cherry tomatoes, cucumber, and carrots
¼ cup light vinaigrette.

7-day healthy meal plan (December 14-20)7-day healthy meal plan (December 14-20)

* Google Doc

Print shopping list

grocery list

To produce

2 medium apples (each variety) 1 small banana4 medium clementines1 (6 oz) container of fresh blueberries2 pounds of red or green seedless grapes1 medium lemon3 medium limes1 medium (6 oz) and 2 large (7 oz) Hass avocados1 medium jalapeño1 small red peppers3 small ( about 1½ pounds) spaghetti squash1 (1 1 pound) butternut squash (4½ cups pre-cut) 1 pound asparagus1 small cucumber1 medium carrot1 pound Brussels sprouts1½ pound broccoli florets2 pounds russet potatoes1 pound (2 grapes) radishes 10 ounces Baby Bella mushrooms (whole or sliced ) 1 small head of garlic1 ¼ pound shallots1 (2 inch) piece of fresh ginger1 large spring onions1 large head of romaine lettuce1 (5 oz) sachet / clamshell mixed baby greens1 small bunch of fresh coriander1 small bunch of fresh Italian parsley1 small bunch / container of fresh thyme1 dry pint grape or Cherry tomatoes8 plum tomatoes2 ripe tomatoes3 small yellow onions

Meat, poultry and fish

1 pound large peeled and deveined shrimp1 packet of bacon in the middle1½ pound boneless, skinless chicken breast1 pound 93% lean ground turkey2 pound 99% lean ground turkey4 pork loin chops (boneless or boneless) ¾ pound chicken andouille sausage (I like Applegate Farms)

Grains *

1 small bag of dry brown rice (or 5 cups pre-cooked) 1 loaf of thinly sliced ​​whole wheat bread1 small pack of quick oats1 small pack of soba noodles1 pack of angel hair noodles1 small pack of all-purpose or white whole wheat flour

Spices and spices

Extra virgin olive oilCanola oilcooking spray Soy Sauce * Coconut Amino Acids (can be placed under 1 tablespoon of soy sauce in soba noodles if desired) NuNaturals Liquid Vanilla Stevia (or your favorite sweetener) Ground ginger

Dairy & Miscellaneous Chilled Items

1 pint of low-fat buttermilk, 1 dozen large eggs, 1 small box of butter, 1 small tub of whipped butter (can add butter to mashed potatoes if desired), 1 small pack of gorgonzola or bleu cheese, 1 (8-ounce) pack of low-fat, crushed Mexican cheese mix, 1 (8-ounce) container of unsweetened almond milk (or milk Of your choice) 1 (32 ounce) container of nonfat yogurt1 (16 ounce) container of light sour cream

Potted and shaken

2 (15 oz) cans of white northern or navy beans1 (15 oz) can pumpkin puree1 (4.5 oz) can chopped green chilies1 (32 oz) carton reduced or low sodium chicken broth1 (8 oz) can tomato sauce1 small glass of creamy peanut or almond butter

Other dry goods

1 small pack of granulated sugar 1 small pack of raw sugar (can be placed under 1 ½ tablespoon of granulated sugar in yoghurt bowls, if desired) cornstarch baking powder 1 small pack of golden raisins (if you buy from the large container, you need 1 tablespoon) 1 small pack of dried cranberries or cherries (if you have a large container buy, you will need ¾ cup) 1 small pack of chia seeds (if you buy from a bulk container you will need 1 tablespoon) 1 (4 oz) pack of chopped pecans 1 bottle of white wine (such as Sauvignon Blanc)

Non-food items

* You can buy gluten-free if you wish

Print shopping list

Posted December 12, 2020 by Gina

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