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.
Meal Plan
So no matter what you celebrate, I hope you celebrate surrounded by family and loved ones, as they are the true presents!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. Ive been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
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!
About The Meal Plan
If youre new to my meal plans, Ive been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal planshere) 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.
Theres also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. Youll dine out less often, waste less food and youll have everything you need on hand to help keep you on track.
Lastly, if youre on Facebook join mySkinnytaste Facebook Communitywhere everyones sharing photos of recipes they are making, you can joinhere. Im loving all the ideas everyones sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you dont have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but its perfect now! You can order it here!
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 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. Ive even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments youll 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. Theresplenty 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 youre using these plans, this will help me decide if I should continue sharing them!
MONDAY (12/23)
B: Cinnamon Apple Yogurt Bowls* (6B 9G 6P)
L: BLT with Avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: Dads Creamy Cauliflower Soup (2B 2G 2P) and Blood Orange Salad with Gorgonzola, Pecans and Baby Greens
(9B 8G 8P)
Totals: Freestyle SP 26B 28G 25P, Calories 1,173**
TUESDAY (12/24)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Baked Salmon Cakes (1B 2G 1P) with Zesty Avocado Cilantro Buttermilk Dressing (2B 2G 2P) and Mediterranean
Quinoa Salad (5B 5G 3P)
D: Homemade Spinach Manicotti (7B 7G 7P) with Italian Caprese Salad (3B 3G 3P) and Quick Mussels Fra Diavolo
(4B 4G 4P)
Totals: Freestyle SP 28B 32G 26P, Calories 1,157**
WEDNESDAY (12/25)
B: Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: Asparagus and Caramelized Onion Tartlets (2B 2G 2P) and Stuffed Mushrooms with Broccoli Rabe and Sausage
(3B 3G 3P)
D: Herb and Salt-Rubbed Dry Brine Turkey* (0B 2G 0P) with Instant Pot Mashed Potatoes (5B 5G 2P) and
Makeover Spinach Gratin (3B 3G 3P)
Totals: Freestyle SP 19B 25G 16P, Calories 943**
THURSDAY (12/26)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped Romaine lettuce (0B 0G 0P)
D: One Skillet Chicken with Bacon and Green Beans (2B 3G 2P) and cup brown rice (5B 5G 0P)
Totals: Freestyle SP7B 20G 2P, Calories 904**
FRIDAY (12/27)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped Romaine lettuce (0B 0G 0P)
D: Honey Teriyaki Salmon and Asparagus Veggie Rice Bowls (4B 6G 4P)
Totals: Freestyle SP 4B 18G 4P, Calories 853**
SATURDAY (12/28)
B: Easy Bagel # ( 3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P), 6 slices cucumber and 4 slices tomato
and 6 red onion rings (0B 0G 0P)
L: Asian Lettuce Wrap Chicken Chopped Salad (8B 8G 8P)
D: DINNER OUT!
Totals: Freestyle SP 14B 15G 14P, Calories 585**
SUNDAY (12/29)
B: Smoked Salmon Breakfast Flatbread (6B 7G 6P) and a grapefruit (0B 0G 0P)
L: Chickpea Tomato Soup (1B 4G 1P)
D: Braised Brisket with Potatoes and Carrots (9B 9G 6P) with Waffled Vegetable Latkes (3B 5G 1P)
Totals: Freestyle SP 19B 25G 14P, Calories 1,001**
*Freeze any leftover you/your family wont eat.
**This is just a guide, women should aim for around 1500 calories per day. Heres a helpful calculator to estimate
your calorie needs. Ive left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Make a double batch of bagel dough to use for breakfast Sunday.
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