A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

The holidays are always so crazy, so I hope these meal plans can help simplify your life!

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (12/17)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)*
D: Three Cheese Tortellini and Mushroom Soup (4) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)**
Totals: Freestyle™ SP 13, Calories 1,036***

TUESDAY (12/18)
B: Loaded Baked Omelet Muffins (2) with a pear (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)
D: LEFTOVER Three Cheese Tortellini and Mushroom Soup (4) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 13, Calories 1,071***

WEDNESDAY (12/19)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)
D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw (1)
Totals: Freestyle™ SP 18, Calories 1,149***

THURSDAY (12/20)
B: Loaded Baked Omelet Muffins (2) with a pear (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)
D: 1 ¼ cup No Bean Turkey and Sweet Potato Chili (6) with 2 tablespoons light sour cream (1)
Totals: Freestyle™ SP 13, Calories 1,108***

FRIDAY (12/21)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a small multigrain roll (3)
D: Tequila Lime Shrimp (2) with Chipotle’s Cilantro Lime Rice (6) and 1 ounce avocado (1)
Totals: Freestyle™ SP 21, Calories 990***

SATURDAY (12/22)
B: Banana Cranberry Bread (3) and a hard-boiled egg (0)
L: Chicken, Shiitake Mushroom and Wild Rice Soup (7)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 366**

SUNDAY (12/23)
B: LEFTOVER Banana Cranberry Bread (3) and a hard-boiled egg (0)
L: LEFTOVER Chicken, Shiitake Mushroom and Wild Rice Soup (7)
D: Salisbury Steak Meatballs (5) with Skinny Garlic Mashed Potatoes (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 20, Calories 828***

**Prep lunch for the week Sunday night.

**Green salad makes enough for leftovers Tuesday.  It includes 12 cups mixed greens, 4 scallions, 1 can drained chickpeas and 1 cup each: carrots, tomato, and cucumber.

***This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

**google doc

Shopping List:

Produce

• 1 small and 2 medium oranges
• 2 medium pears
• 9 ounces shitake mushrooms
• 8 ounces baby bella mushrooms
• 5 ounces sliced white mushrooms
• 1 small and 2 medium heads garlic
• 2 pounds (4 medium) Yukon gold potatoes
• 1 (6-ounce) container fresh berries (your choice)
• 1 medium sweet potato
• 1 (slightly under-ripe) mango
• 2 medium (1 ½ pound each) heads cauliflower
• 1 small bag (or 1 cup loose) fresh cranberries
• 3 small (4-ounce each) Hass avocados
• 3 medium (ripe) bananas
• 1 large bunch scallions
• 1 jalapeño (optional, for Adobo)
• ½ small head green cabbage
• 5 medium limes
• 1 pound fresh asparagus
• 1 small bunch celery
• 1 medium bunch carrots
• 1 large bunch cilantro
• 1 small red bell pepper
• 1 (10-ounce) clamshell mixed baby greens
• 1 (5-ounce) bag or small bunch baby arugula or baby spinach
• 1 small cucumber
• 1 small and 2 medium vine-ripened tomatoes (or 1 dry pint cherry tomatoes)
• 1 small red onion
• 2 small and 1 large yellow onions

Meat, Poultry and Fish

• 1 package center cut bacon
• 1 pound (2) boneless, skinless chicken breasts
• 1 pound (24) peeled and deveined jumbo shrimp
• 1 ¾ pounds 93% lean ground turkey
• ½ pound 93% lean ground beef
• 14 ounces boneless, skinless chicken thighs
• 30 ounces (8) chicken drumsticks

Grains

• 1 package three cheese tortellini (Buitoni)
• 1 large bag dry brown rice
• 1 small multigrain roll
• 1 small bag white whole wheat flour
• 1 package long grain and wild rice combo (I used Carolina)
• 1 small package whole wheat seasoned breadcrumbs
• 1 small bag long grain or Basmati rice (can sub 1 cup brown rice in Chipotle Lime Rice, if desired)

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Adobo seasoning
• Cumin
• Garlic powder
• Light balsamic vinaigrette (or make your own with ingredients in list)
• Reduced sodium soy sauce*
• Sesame oil
• Black sesame seeds (can sub all white in Asian Slaw, if desired)
• White sesame seeds
• Chili powder
• Paprika
• Bay leaves
• Apple cider vinegar
• Rice vinegar
• Red wine vinegar
• Worcestershire sauce
• Mustard powder
• Honey
• Balsamic vinegar
• Crushed red pepper flakes
• Vanilla extract

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (8-ounce) container light sour cream
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 small container crumbled gorgonzola (or bleu) cheese
• 1 small wedge Parmigiano Reggiano (optional, for Tortellini Soup)
• 1 (8-ounce) bag reduced fat shredded cheddar cheese (I like Sargento)
• 1 small box butter
• 1 (8-ounce) bottle skim milk

Frozen

• 1 (10-ounce) package corn kernels
• 1 small package frozen spinach

Canned and Jarred

• 1 (15-ounce) can reduced sodium black beans
• 1 small jar chunky mild salsa
• 1 (15-ounce) can chickpeas
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can RoTel mild tomatoes with green chilies
• 4 (32-ounce) cartons reduced sodium chicken broth
• 1 (15-ounce) can reduced sodium beef broth
• 1 (8-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

• 1 small bag chopped walnuts
• 1 small bottle tequila
• 1 small bag granulated sugar
• 1 small bag turbinado sugar
• Baking soda
• 1 small bag/box light brown sugar