7 Day Healthy Meal Plan (December 27-January 2)



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A flexible and free 7-day weight loss meal plan that includes breakfast, lunch and dinner and a shopping list. Recipes include macros and links to the WW Recipe Generator to earn your personal points.

7 day healthy meal plan

Hope everyone have a great week and enjoy the holidays with your friends and family! It has been an exciting week for me with the Skinnytaste Air Fryer Dinner Cookbook make the New York Times bestseller list! Thanks to everyone who bought a book, I hope you enjoy cooking it as much as I enjoyed writing it! And don’t forget to check out Relish +, where you have the option to adjust portion sizes for those meal plans for larger or smaller groups. Good year!

Skinnytaste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share that the Ultimate Skinnytaste Meal Planner is out now! The 52 Week Spiral Meal Planner contains weekly meal planning charts that you can tear off and put on your fridge if you want, a 12 week meal plan, 30 (15 new) recipes, and checklists. detachable grocery store. I like to start my week with gratitude, affirmations, and intentions, so I’ve included a space for that as well. Hope you like it as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

Note on personal WW points:

Many of you ask me if I will include the new WW Personal Points in my recipes. I am including links to my recipe generator, see the orange button to the print recipe button that shows my personal points. Click on it and it will take you to the WW website where you can view the points and add them to your day (US only, you need to be logged into your account).

About the meal plan

If you’re new to my meal plans, I’ve shared these 7 Day Free Flexible Healthy Meal Plans (you can see my previous meal plans here) which are meant as a guide, with a lot of leeway for you to add more food, coffee, drinks, fruit, snacks, dessert, wine, etc. or exchange recipes for your favorite dishes, you can search for recipes by course in the index. You should aim for around 1,500 calories * per day.

There is also an accurate and organized grocery list that will make shopping a lot easier and a lot less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need on hand to help keep you on track.

Finally, if you are on Facebook join my Skinnytaste Facebook Community where everyone shares photos of recipes they cook, you can join here. I love all the ideas that everyone shares! If you want to get on the broadcast list, you can subscribe here so you never miss a meal plan!


Breakfast and lunch Monday to Friday are designed for 1 person, while dinners and all meals on Saturday and Sunday are designed for a family of 4. Some recipes allow you to make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all of the meals in the plan.

MONDAY (12/27)
B: egg in a hole of avocado toast with a tangerine
L: Pasta salad with tuna without mayo
D: Tofu stir-fry with vegetables in soy sauce and sesame with ¾ cup brown rice
Total calories: 1006 1

TUESDAY (12/28 /)
B: Protein oats with banana and nuts
L: Pasta salad with tuna
D: Braised beef in instant pot 2 with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo (recipe x 2)

Total calories: 1,070 1

B: egg in a hole of avocado toast with a tangerine
G: Instant Pot Braised Beef LEFTOVER with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo
D: A pan-fried chicken with bacon and green beans and 3 cup of brown rice
Total calories: 1061 1

THURSDAY (12/30)
B: Protein oats with banana and nuts
G: Instant Pot Braised Beef LEFTOVER with 2 corn tortillas, ¼ cup shredded lettuce and Pico de Gallo
D: Pepper soup stuffed with 2 ounces of multigrain baguette
Total calories: 1,213 1

FRIDAY (12/31)
B: BLT breakfast with a tangerine
L: Mushrooms Stuffed with Broccoli Rabe and Sausage, Shrimp Ceviche Cocktail and Hot Spinach Dip with 10
multigrain pita chips
D: Slow Cooker Spiral Ham with Apricot-Dijon Frosting with Lean Buttermilk Mashed Potatoes with Chives and
Roasted Green Beans With Caramelized Onions 4

Total calories: 1,194 1

B: Baked oatmeal with blueberries and bananas
L: Egg rolls with sausage and broccoli rabe and baby lettuce mixed with pomegranate, gorgonzola and pecans
D: Black-eyed peas with leftover ham, collard greens and cabbage with 2 ounces of multigrain baguette

Total calories: 1,025 1

SUNDAY (1/2)
B: Tex Mex Migas
L: Classic egg salad on 1 slice of whole grain bread and an apple

Total calories: 715 1

1 This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to estimate
your calorie needs. I left you a lot of leeway to add more food like coffee, drinks, fruit,
snacks, dessert, wine, etc.

2 Keep leftover meat, tortillas, and toppings separate and put them together the day you go to eat. Freeze any extra
meat that you / your family will not eat.
3 Prepare 3 extra cups of rice for Thursday dinner.
4 Adjust the portion sizes and ingredient amounts for all dishes accordingly if you are feeding a crowd.

*Google document

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