7 Day Healthy Meal Plan (Dec 20-26)

Weight Loss Meals

posted December 17, 2021 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Hope everyone had a great week! It’s been an exciting week for me with the Skinnytaste Air Fryer Dinner Cookbook that hit shelves this week! If you are getting an air fryer for Christmas, I also have tons of Air Fryer Recipes here! And don’t forget to check out Relish +, where you have the ability to adjust serving sizes for these meal plans for larger or smaller groups.

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes. I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account).

About The Meal Plan

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!


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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (12/20)
B: Stuffed Bagel Balls* and a grapefruit
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Pumpkin Mac and Cheese with Roasted Veggies

Total Calories: 981**

TUESDAY (12/21)
B: Stuffed Bagel Balls and a grapefruit
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies
D: Pressure Cooker Pozole

Total Calories: 978**

B: Stuffed Bagel Balls and a grapefruit
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies
D: Skillet Chicken Cordon Bleu with ¾ cup brown rice # and Roasted Broccoli with Smashed Garlic

Total Calories: 1,161**

THURSDAY (12/23)
B: 2 scrambled eggs, 1 ounce avocado and a banana
L: LEFTOVER Pressure Cooker Pozole
D: House Special Fried Rice and Shrimp Egg Rolls

Total Calories: 1,228**

FRIDAY (12/24)
B: 2 scrambled eggs, 1 ounce avocado and a banana
L: LEFTOVER Pressure Cooker Pozole
D: Chilled Calamari Salad with Lemon and Parsley, Homemade Spinach Manicotti and Sheet Pan Shrimp Oreganata

Total Calories: 1,391**

SATURDAY (12/25)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Slow Cooker Butternut Pear Soup
D: Apricot-Rum Glazed Spiral Ham with Scalloped Potato Gratin and Roasted Green Beans with Caramelized

Total Calories: 802**

SUNDAY (12/26)
B: Breakfast Egg Rolls and an orange
L: Split Pea Soup with Ham

Total Calories: 627**

*Make Sunday night, if desired.
**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.
# Make an extra 3 cups rice to use for dinner Thursday.

*Google doc

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