A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.
Happy December everyone! If you haven’t started your Holiday shopping yet, perhaps some of these ideas from my Holiday Gift Guide will inspire you. Also, my site is moving servers Monday so there is a chance it may be down but hoping it won’t. Just to play it safe, you may want to print out any recipes you plan on making Monday. Lastly, next Sunday I will be doing a book signing in Long Island, December 9 from 12:00 – 2:00 p.m. at Stew Leonard’s in East Meadow, NY. Hope to see some of you there!
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 (12/3)
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 and Delicioso 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 x 4)
Totals: Freestyle™ SP 19, Calories 938**
SATURDAY (12/8)
B: Breakfast BLT Salad (4) (Recipe x 2)
L: The Skinny Tuna Melt (4) (Recipe x 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)
**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.
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