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®.
The holidays are always so crazy, so I hope these meal plans can help simplify your life!
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 (12/17)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)*
D: Three Cheese Tortellini and Mushroom Soup (4) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)**
Totals: Freestyle™ SP 13, Calories 1,036***
TUESDAY (12/18)
B: Loaded Baked Omelet Muffins (2) with a pear (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)
D: LEFTOVER Three Cheese Tortellini and Mushroom Soup (4) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 13, Calories 1,071***
WEDNESDAY (12/19)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)
D: Filipino Adobo Chicken (5) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw (1)
Totals: Freestyle™ SP 18, Calories 1,149***
THURSDAY (12/20)
B: Loaded Baked Omelet Muffins (2) with a pear (0)
L: Slow Cooker Salsa Chicken with Black Beans and Corn (3) with Cilantro Lime Cauliflower “Rice” (1) and 1 ounce avocado (1)
D: 1 ¼ cup No Bean Turkey and Sweet Potato Chili (6) with 2 tablespoons light sour cream (1)
Totals: Freestyle™ SP 13, Calories 1,108***
FRIDAY (12/21)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) with a small multigrain roll (3)
D: Tequila Lime Shrimp (2) with Chipotle’s Cilantro Lime Rice (6) and 1 ounce avocado (1)
Totals: Freestyle™ SP 21, Calories 990***
SATURDAY (12/22)
B: Banana Cranberry Bread (3) and a hard-boiled egg (0)
L: Chicken, Shiitake Mushroom and Wild Rice Soup (7)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 366**
SUNDAY (12/23)
B: LEFTOVER Banana Cranberry Bread (3) and a hard-boiled egg (0)
L: LEFTOVER Chicken, Shiitake Mushroom and Wild Rice Soup (7)
D: Salisbury Steak Meatballs (5) with Skinny Garlic Mashed Potatoes (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 20, Calories 828***
**Prep lunch for the week Sunday night.
**Green salad makes enough for leftovers Tuesday. It includes 12 cups mixed greens, 4 scallions, 1 can drained chickpeas and 1 cup each: carrots, tomato, and cucumber.
***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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