7 Day Healthy Meal Plan Dec 7-13

7 Day Healthy Meal Plan Dec 7-13

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

December- can you believe it??? Have you started decorating yet? I know a lot of people started early this year! As we head into this festive season remember to check out my holiday recipe section for all your celebration needs! There you will find great homemade gifting ideas like Gingerbread Christmas Tree Cookies or Banana Cranberry Bread just to name a few! And to celebrate Hanukkah, I added some veggie latkes to this week’s meal plan.

Why Should Everyone 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 helps you stick to your goals!

7 Day Healthy Meal Plan (Dec 7-13)

About The Meal Plan 7 Day Healthy Meal Plan Dec 7-13

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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS: 7 Day Healthy Meal Plan Dec 7-13

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 WW Blue SP 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!

7 Day Healthy Meal Plan Dec 7-13

MONDAY (12/7)
B: Pumpkin Cream Cheese Muffins* (7B 7G 7P) and a banana (0B 0G 0P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Lentil Soup with Butternut and Kale (1B 2G 1P) with a grilled cheese* (10B 10G 10P)
Totals: WW Points 22B 25G 22P, Calories 1,000**

TUESDAY (12/8)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) and a pear (0B 0G 0P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a whole grain roll (2B 2G 2P) with 1 tablespoon
light butter (3B 3G 3P)
D: Healthy Cod Fish Tacos (5B 7G 5P) with Cilantro Lime Cauliflower Rice (1B 1G 1P)
Totals: WW Points 19B 22G 19P, Calories 951**

WEDNESDAY (12/9)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) and a banana (0B 0G 0P)
L: LEFTOVER Lentil Soup with Butternut and Kale (1B 2G 1P) and a whole grain roll (2B 2G 2P) with 1 tablespoon
light butter (3B 3G 3P)
D: Instant Pot Spaghetti with Meat Sauce (10B 10G 6P) and a green salad*** (1B 1G 1P)
Totals: WW Points 24B 25G 20P, Calories 999**

THURSDAY (12/10)
B: 2 scrambled eggs (0B 4G 0P), 1 thin slice grain bread (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: LEFTOVER Instant Pot Spaghetti with Meat Sauce (10B 10G 6P) and a green salad (1B 1G 1P)
D: One Skillet Chicken with Bacon and Green Beans # (2B 3G 2P) and ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 21B 26G 12P, Calories 1,080**

FRIDAY (12/11)
B: 2 scrambled eggs (0B 4G 0P), 1 thin slice grain bread (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
L: BLT with Avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 12B 16G 12P, Calories 645**

SATURDAY (12/12)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: Braised Brisket with Potatoes and Carrots (9B 10G 6P) and Waffled Vegetable Latkes (recipe x 2) (3B 5G 1P)

Totals: WW Points 26B 29G 19P, Calories 1,083**

SUNDAY (12/13)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) (recipe x 4)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P) and a whole grain roll (2B 2G 2P)
D: LEFTOVER Braised Brisket with Potatoes and Carrots (9B 10G 6P) and Waffled Vegetable Latkes (3B 5G 1P)

Totals: WW Points 25B 32G 18P, Calories 1,110**

*Make muffins Sunday night, if desired. Grilled cheese includes 2 slices thin Dave’s Killer bread and 1.5 ounces (2
slices) cheddar cheese.

7 Day Healthy Meal Plan Dec 7-13

**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.

*** Green salad includes 8 cups mixed greens, ½ cup each: diced tomato, carrots, cucumber, and 2 scallions with 5 tablespoons light vinaigrette. Set aside 1 serving for lunch Thurs.

# Make 3 extra slices of bacon for sandwich on Fri.

*Google doc

Print Shopping List

Shopping List

Produce

  • 2 medium and 2 large bananas
  • 3 medium pears (any variety)
  • 2 medium apples (any variety)
  • 5 medium limes
  • 1 medium lemon
  • 1 small (5-ounce) Hass avocado
  • 2 medium red bell peppers
  • 1 pound (2 large) zucchini
  • 1 small cucumber
  • 1 large head garlic
  • 1 small shallot
  • 2 small Yukon Gold potatoes
  • 2 pounds (8 medium) red potatoes
  • 2 pounds (4 large) Russet potatoes
  • 1 (1 ¼ pound) butternut squash (or 1 pound pre-cut)
  • 1 small and 1 medium head cauliflower
  • ½ small head green cabbage
  • ½ small head red cabbage (can buy a whole small head of green and sub 1 cup in Fish Tacos , if desired)

7 Day Healthy Meal Plan Dec 7-13 2021

  • ½ pound French green beans
  • 1 medium bunch carrots
  • 1 small bunch celery
  • 2 medium leeks
  • 2 medium bunches scallions
  • 1 medium bunch fresh cilantro
  • 1 medium bunch fresh Italian parsley
  • 1 small bunch/container fresh thyme
  • 1 small head Romaine lettuce
  • 1 (10-ounce) bag/container mixed greens
  • 1 large head Lacinato kale
  • 4 medium vine-ripened tomatoes
  • 3 small, 2 medium and 1 large yellow onion
  • 4 large white onions
  • 1 small red onion (optional, for Latke topping)

Meat, Poultry and Fish

  • 1 package center-cut bacon
  • 1 pound (4) skinless firm white fish fillets such as cod, snapper or mahi mahi
  • 1 small package Nova Lox or smoked salmon (optional, for Latke topping)
  • 1 pound 93% lean ground turkey
  • 1 pound boneless, skinless chicken breasts
  • 6 ounces pastrami (can sub corned beef in Reuben Egg Rolls, if desired)
  • 1 (5-pound) beef brisket

Grains*

  • 1 small package whole white wheat flour
  • 1 small package unbleached all-purpose flour
  • 1 dozen small whole grain dinner rolls
  • 1 loaf thin-sliced bread (I like Dave’s Killer Bread)
  • 1 small package corn tortillas (you need 8)
  • 1 package whole wheat spaghetti
  • 1 small package quick outs
  • 1 package dry brown rice (or 3 cups pre-cooked)

Condiments and Spices

  • Extra virgin olive oil
  • Coconut oil
  • Cooking spray
  • Baking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Nutmeg
  • Pumpkin pie spice
  • Cinnamon
  • Vanilla extract
  • Light mayonnaise
  • Bay leaves
  • Turmeric
  • Cumin
  • Chili lime seasoning (such as Tajin Classic)
  • Light vinaigrette dressing
  • Pure maple syrup
  • Ketchup
  • Worcestershire sauce
  • Onion powder
  • Hot sauce (such as Frank’s RedHot)

Dairy & Misc. Refrigerated Items

  • 1 (18-pack) large eggs
  • 1 (8-ounce) block 1/3 less cream cheese
  • 1 (8-ounce) bag shredded white sharp cheddar cheese
  • 1 (8-ounce) package sliced cheddar cheese
  • 1 block reduced fat Swiss cheese (I like Jarlsberg)
  • 1 small tub light butter
  • 1 small tub light sour cream (optional, for Latkes)
  • 1 package egg roll wrappers
  • 1 (8-ounce) bottle whole milk
  • 1 (8-ounce) bottle skim milk (or milk of your choice for Baked Oatmeal)
  • 1 (6-ounce) tub nonfat plain Greek yogurt
  • 1 small wedge Parmesan cheese (optional, for serving with Spaghetti)
7 Day Healthy Meal Plan Dec 7-13
7 Day Healthy Meal Plan Dec 7-13

Canned and Jarred

  • 1 (15-ounce) can pumpkin puree
  • 1 (25.25-ounce) jar pomodoro pasta sauce (I like Delallo)
  • 1 medium jar sauerkraut (may be found in refrigerated or dry goods aisle)
  • 1 small jar horseradish
  • 1 (8-ounce) can tomato paste
  • 2 (32-ounce) cartons vegetable broth
  • 1 (48-ounce) carton low sodium chicken broth
  • 1 (32-ounce) carton beef broth
  • 1 small jar unsweetened apple sauce (optional topping for Latkes)
  • 1 small jar capers (optional topping for Latkes)

Frozen

  • 1 (1-pound) bag corn kernels

Misc. Dry Goods

  • 1 small package raw sugar
  • Baking soda
  • Baking powder
  • 1 small package dry green lentils
  • 1 bottle crisp white white, such as Sauvignon Blanc
  • 1 small package chopped walnuts (if buying from bulk bin, you need 5 tablespoons)

*You can buy gluten free, if desired

Print Shopping List

posted December 5, 2020 by Gina

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