A free, flexible 7-day weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers Points.

7-day free healthy eating plan (December 30 to January 5)

I hope everyone had a great holiday! I can’t believe 2024 is almost over! I am so grateful for all the blessings that have been given to me this year.

Foods believed by many cultures to bring good luck and prosperity in the coming year – Black-eyed peas, a Southern favorite, are a symbol of good luck and prosperity, and eating them with green vegetables often symbolizes money and success in the coming year. In many Latin American countries, eating 12 grapes at the stroke of midnight is a tradition meant to bring good luck. Each grape represents a month of the coming year and it is believed that eating them will bring prosperity, happiness and good luck. Eating lentils is believed to bring wealth and good luck. This tradition is often accompanied by the eating of pork, and pigs are considered a symbol of progress and prosperity because of their forward roots while foraging. Eating long noodles symbolizes longevity. The longer the noodles, the longer the life, and it is believed that it will bring good health in the coming year.

Whatever traditions your family follows, I wish you a healthy, happy, and prosperous New Year! Thank you all for being part of the Skinnytaste family!

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 to serve as a guide, There is enough room for maneuver for you Add more foodcoffee, drinks, fruits, snacks, desserts, wine, etc. Or change the recipe to your favorite meal, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories per day*. There is no one size fits all approach, it depends on your goals, age, weight, etc.

There’s also a precise, organized grocery list that makes grocery shopping easier and less stressful. Save you money and time. You’ll eat out less, waste less food, and you’ll have everything you need to help you stay on track.

Finally, if you join my Skinnytaste Facebook community on Facebook, where everyone is sharing photos of the recipes they are making, you can join here. I love all the ideas everyone shared! If you’d like to join the email list, you can subscribe here so you never miss a meal plan!

Shop Skinnytaste meal plans here:

Meal Plan:

Breakfast and lunch from Monday to Friday are intended to feed 1 person, while dinner and all meals on Saturday and Sunday are intended to feed a family of 4. Used for lunch. The shopping list is comprehensive and includes everything you need to make all the meals on your plan.

Monday(12/30)
B: Apple Pie Overnight Oats
L: Chickpea and Tuna Salad 2 cups mixed vegetables
D: Lentil Bolognese with Arugula Salad

Total calories: 1,109*

Tuesday(12/31)
B: Apple Pie Overnight Oats
L: Chickpea and Tuna Salad 2 cups mixed vegetables
D: Beef Tenderloin with Parmesan Brussels Sprouts and Sweet Potato Salad
Total calories: 1,319*

Wednesday(1/1)
B: Easy Bagels (Recipe x 2) with Smoked Salmon Platter
L: Black-eyed pea dip with 12 tortilla chips and shrimp salad
D: Crock Pot Sesame Chicken with 3/4 cup Brown Rice and Roasted Broccoli with Crushed Garlic (recipe x 2)

Total calories: 1,406*

Thursday(1/2)
B: Leftover Easy Bagel with 2 eggs, 1 slice of cheddar cheese, and 2 strips of bacon
L: 2 cups Fall Brussels Sprouts Salad with Apples, Pecans and Blue Cheese
D: Leftover Crock Pot Sesame Chicken with 3/4 cup brown rice and roasted broccoli with crushed garlic

Total calories: 1,360*

Friday(1/3)
B: Leftover Easy Bagel with 2 eggs, 1 slice of cheddar cheese, and 2 strips of bacon
L: 2 cups Fall Brussels Sprouts Salad with Apples, Pecans and Blue Cheese
D: Grilled Salmon and Mediterranean Quinoa Salad** and Green Beans with Garlic and Oil

Total calories: 1,317*

Saturday(1/4)
B: Spinach ricotta buttermilk quiche and an orange
L: turkey club (recipe x 4) and 8 baby carrots
D: Go out for dinner

Total Calories: 666*

Sunday (1/5)
B: Leftover spinach ricotta buttermilk quiche and a pear
L: Rainbow Quinoa Salad with Lemon Dressing
D: 2 ¼ cups pasta with chicken sausage, escargot and beans
Total calories: 1,212*

*This is just a guideline, women should consume around 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I left plenty of wiggle room for you to add more food items such as coffee, drinks, fruit, snacks, desserts, wine, etc.
**Make 4 extra cups of cooked quinoa for Sunday lunch.

*Google Docs