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®.

Wishing you all a wonderful Holiday! For this week, I separated the Christmas grocery list from the rest of the week. Those of you who plan to use the entire weeks plan should cross check both lists to make sure you don’t over buy (mostly applies to things such as herbs, grains and miscellaneous).

Christmas Eve/Day lunches are appetizers. You can mix and match or pick and choose but the grocery list does include ingredients for all listed. It’s worth reviewing the Christmas Eve/Day recipes to adjust recipes/ingredients accordingly based on the number of guests they are serving.

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 (12/24)
B: Spinach Ricotta Quiche (5)
L: Spinach and Bacon Stuffed Mushrooms (1), Smoked Salmon Pinwheels (3) and Skinny Baked Brie Phyllo Cups with Craisins and Walnuts (2)
D:Quick Mussels Fra Diavolo (4), Apricot-Rum Glazed Spiral Ham (4) and Brussels Sprouts Gratin (3)

Totals: Freestyle™ SP 22, Calories 957***

TUESDAY (12/25)
B: Tex Mex Breakfast Casserole (6) with fruit salad** (0)
L: Instant Pot Deviled Eggs (1), Bacon Wrapped Chicken Bites (2) and Hot Spinach Artichoke Dip (2) with 6 multigrain pita chips (3)
D: Homemade Spinach Manicotti (7) and a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 23 , Calories 1037***

WEDNESDAY (12/26)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Ham Bone Soup with Potatoes and Cabbage (2) with 2 ounces multigrain baguette (3) and an apple (0)
D:  Beef and Mushroom Ragu with Spaghetti Squash (4)
Totals: Freestyle™ SP 14, Calories 909***

THURSDAY (12/27)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: Leftover Ham Bone Soup with Potatoes and Cabbage (2) with 2 ounces multigrain baguette (3) and an apple (0)
D:  LEFTOVER Beef and Mushroom Ragu with Spaghetti Squash (4)
Totals: Freestyle™ SP 15 , Calories 863***

FRIDAY (12/28)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: Leftover Ham Bone Soup with Potatoes and Cabbage (2) with 2 ounces multigrain baguette (3) and an apple (0)
D: Spicy California Shrimp Stack (5) with Spicy Garlic Edamame (3)
Totals: Freestyle™ SP 19, Calories 930***

SATURDAY (12/29)
B: Low Fat Blueberry Scones (7) and a banana (0)
L: Fiesta Bean Salad (4)
D: DINNER OUT!
Totals: Freestyle™ SP 11, Calories 656**

SUNDAY (12/30)
B: LEFTOVER Low Fat Blueberry Scones (7) and a banana (0)
L: Chicken Noodle Soup (4)
D:  Cheese Stuffed Turkey Meatloaf (7) with 1 cup steamed green beans (0)
Totals: Freestyle™ SP 18, Calories 881***

*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.

**Fruit salad includes 1 cup grapes, 2 oranges, 2 apples, and 2 bananas.

***Green salad serves 4 and includes 6 cups mixed greens, ½ cup each: carrots, tomatoes, cucumber, and 2 scallions. Increase amounts if desired, to serve more.

**google doc

Shopping List:

Produce

• 1 (14-ounce) package whole mushrooms
• 1 small head garlic
• 1 small bunch/container fresh basil
• 1 dry pint grape or cherry tomatoes
• 1 (5-ounce) bag fresh baby spinach
• 2 large shallots
• 1 medium jalapeno
• 1 pound Brussels sprouts
• 1 small cucumber
• 1 small red onion
• 1 small bunch fresh Italian parsley
• 1 small (4-ounce) Hass avocado
• 1 small bunch/container fresh thyme
• 1 medium bunch scallions
• 1 pound seedless grapes
• 2 medium oranges
• 2 medium apples
• 2 medium bananas
• 1 (10-ounce) clamshell mixed baby greens
• 1 medium carrot
• 1 medium tomato
• 1 medium lemon
• 1 small bunch fresh dill (can sub scallions for garnish on Deviled Eggs, if desired)
  

Meat, Poultry and Fish

• 1 package center-cut bacon
• ½ pound sliced smoked salmon (I like Nova Lox)
• 3 pounds (48 to 50) live mussels
• 1 (6 to 8 pounds) Hickory smoked fully cooked spiral cut ham
• 2 links (3 1/2 ounces) chorizo sausage (I use Goya)
• 1 ¼ pounds (3) boneless, skinless chicken breast

Grains

• 1 small package Italian seasoned bread crumbs*
• 1 package multigrain pita chips*
• 1 small bag whole white wheat flour*
• 1 small bag all-purpose flour* (Can sub 2 tablespoons whole white wheat flour in Brussels Gratin, 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)
• Honey
• Crushed red pepper flakes
• Adobo seasoning (or seasoned salt)
• Paprika
• Light mayonnaise
• Light balsamic vinaigrette

Dairy & Misc. Refrigerated Items

• 1 (9-inch) refrigerated pie crust
• 1 18-pack plus 1 24-pack large eggs
• 1 large wedge fresh Parmesan cheese
• 1 (32-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 pint skim milk
• 1 pint 1 % or 2% milk
• 2 (8-ounce) bags shredded part-skim mozzarella cheese (I like Polly-O)
• 1 (8-ounce) tub reduced fat cream cheese
• 1 small package light brie cheese
• 1 small box butter
• 1 small block Gruyere cheese
• 1 (8-ounce) bag shredded Colby-Monterey Jack cheese
• 1 (6-ounce) container nonfat plain Greek yogurt

Frozen

• 1 package mini phyllo shells (I use Athens)
• 2 (10-ounce) packages chopped spinach

Canned and Jarred

• 1 small jar capers
• 2 (25.25-ounce) jars DeLallo Marinara**
• 1 (14.5-ounce) can diced potatoes (or buy 1 medium potato and cook)
• 2 (4.5-ounce) cans chopped green chilies
• 1 small jar chunky mild salsa
• 1 (13.75-ounce) jar artichoke hearts packed in water
  1 small jar apricot preserves

Misc. Dry Goods

• 1 bottle dry white wine
• 1 small bottle dark rum
• 1 small package craisins
• 1 small bag chopped walnuts or pecans

*You can sub gluten-free, if desired

**You can sub a double batch of homemade marinara with ingredients in list plus 2 (28-ounce) cans crushed tomatoes, bay leaves and oregano, if desired.

**Second Shopping List

Produce

 

• 3 apples
• 8 bananas
• 4 medium spaghetti squash
• 1 small orange
• 1 large shallot
• 1 small bunch fresh baby spinach
• 10 ounces (2 medium) Yukon gold potatoes
• 1 small bunch carrots
• 1 small bunch celery
• 1 small head cabbage
• 1 (2-inch) piece fresh ginger
• 2 medium (5-ounce) Hass avocados
• 2 medium limes
• 1 (6-ounce) container fresh blueberries
• 1 (6-ounce) container fresh blackberries
• 1 small cucumber
• 1 small bunch fresh chives
• 1 dry pint cherry tomatoes
• ¾ pound sliced cremini mushrooms
• 2 medium heads garlic
• 1 small bunch fresh parsley
• 1 small bunch fresh thyme
• 1 small bunch cilantro
• 1 ½ pounds green beans
• 1 small red onion
• 1 small and 1 medium yellow onion

Meat, Poultry and Fish

• 5 ounces cooked ham (plus 1 ham bone)  
• 1 pound chuck eye roast
• ½ pound cooked shrimp
• 1 pound (4) boneless, skinless chicken thighs
• 2 pounds 93% lean ground turkey

Grains

• 1 small (6-ounce) multigrain baguette*
• 1 small package quick oats*
• 1 small bag dry brown rice (or 1 1/3 cups pre-cooked)
• 1 small bag all-purpose flour*
• 1 small bag egg noodles
• 1 small package Italian seasoned breadcrumbs

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)
• Honey
• Bay leaves
• Rice vinegar
• Furikake, such as Eden Shake (can sub 4 teaspoons sesame seeds in Shrimp Stack, if desired)
• Reduced sodium soy sauce*
• Mayonnaise
• Sriracha sauce
• Cayenne pepper
• Canola or vegetable oil
• Sesame seeds
• Vanilla extract
• Cumin
• Crushed red pepper flakes
• Marjoram
• Ketchup
• Dijon mustard
• Worcestershire sauce
• Beef bouillon (or Better than Bouillon)

Dairy & Misc. Refrigerated Items

• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 wedge fresh Pecorino Romano
• 1 small box butter
• 1 pint reduced fat buttermilk
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• ½ dozen large eggs
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 (8-ounce) bottle skim milk

Frozen

• 1 pound bag edamame, in pod

Canned and Jarred

• 1 (15-ounce) can plus 2 (32-ounce) carton reduced sodium chicken broth
• 1 (35-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (15-ounce) can black beans
• 1 (15-ounce) can chickpeas

Misc. Dry Goods

• 1 small bag chopped walnuts or pecans
• 1 small package granulated sugar
• Baking soda
• Baking powder
• 1 small package brown sugar

*You can sub gluten free, if desired