7 Day Healthy Meal Plan (Dec 13-19)

sent December 10, 2021 through Gina

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A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. The recipes contain macros and links to the WW recipe builder to get your personal points.

It's my favorite time of year! Christmas parties, friends and family reunions, traditional holiday meals, oh my! Whether you're hosting or bringing something to share, it's important to have some allergy-friendly meals in your back pocket. Good news! When you visit Relish.com and sign up for Relish +, you get access to special . gluten-free / dairy-free weekly meal plans, complete with appropriate shopping lists AND the ability to adjust portion sizes for larger or smaller groups.

Ultimate . meal planner

I'm also excited to announce that the . Ultimate Meal Planner is now available! The 52 Week Spiral Bound Meal Planner includes weekly meal planning grids that you can tear up and put in your fridge at will, a 12 week meal plan, 30 (15 new) recipes, and tear-out shopping lists. I love starting my week with gratitude, affirmations, and intent, so I've made a space for that too. Hope you will love this as much as I do!

Buy here:

A note on personal WW points:

Many of you are asking if I'll be adding the new WW Personal items to my recipes, and right now I'm not sure how to do that as each item is different. But right now I'm adding links to my recipe builder, see the orange button on the print recipes button that shows my personal points. Click on that and it will take you to the WW website where you can see the dots and add them to your tag (US only, you need to be logged into your account). I hope to find a solution to adding points as I know many of you would like to take a look at the points before doing anything.

Why should everyone plan a meal?

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 will help you achieve your goals! Check out my new . Meal Planner which is available for pre-order now!

About the menu

If you're new to my meal plans, I've shared these free, flexible, 7-day healthy meal plans (you can see my previous meal plans here) intended as a guide with you a lot of leeway for you to add more food, Coffee, drinks, fruit, snacks, dessert, wine etc. or exchange recipes for dishes that you prefer, you can search for courses in the index for recipes. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my . Facebook community where everyone who shares photos of the recipes they make can join here. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, subscribe here so you don't miss a meal!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. With some recipes, leftovers for two nights or lunch the next day are sufficient. The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan.

NOTE: THIS POST INCLUDES AFFILIATE LINKS.

MONDAY (12/13)
B: 2 hard-boiled eggs and a pear
L: Hearts of Palm Noodle Peanut Stir-Fry (1)
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons of cheddar cheese and 1 ounce of avocado

Total Calories: 1,020 (2)

TUESDAY (12/14)
B: ⅓ cup of oat flakes with 1 teaspoon honey, ½ apple, 1 tablespoon 1% milk, 1 tablespoon chopped pecans, pinch of salt
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spicy Yogurt with 2 Tbsp Cheddar Cheese and 1 Ounce Avocado
D: One-Pot Chicken Fajita Pasta

Total Calories: 978 (2)

WEDNESDAY (12/15)
B: 2 hard-boiled eggs and a pear
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spicy Yogurt with 2 Tbsp Cheddar Cheese and 1 Ounce Avocado
D: Quick stir-fry with onions and mushrooms, paprika-smashed potatoes and easy garlic broccolini

Total Calories: 879 (2)

THURSDAY (16.12.)
B: ⅓ cup of oatmeal (3) with 1 teaspoon honey, ½ apple, 1 tablespoon 1% milk, 1 tablespoon chopped pecans, pinch of salt
L: Chickpea and avocado salad and ¼ cup of raw almonds
D: Spaghetti Pumpkin Sausage Lasagna Boats and a Green Salad (4)
Total Calories: 979 (2)

FRIDAY (12/17)
B: 2 hard-boiled eggs and a pear
L: LEFTOVER chickpea and avocado salad and ¼ cup of raw almonds
D: Garlic prawns with spring onion and coriander rice with habaneros and lime and southwestern black bean salad (½ recipe)

Total Calories: 1,082 (2)

SATURDAY (18.12.)
B: 2 scrambled eggs with hash browns and an orange
L: Cheeseburger soup
D: DINNER!

Total Calories: 589 (2)

SUNDAY (19.12.)
B: Maple Pecan Banana Muffins with 1 cup plain low fat Greek yogurt and ½ cup pineapple
L: Tuna Melt Sandwich (Recipe x 2)
D: Braised chicken legs with mushrooms and leeks and cauliflower puree
Total Calories: 1,081 (2)

(1) If you wish, prepare Sunday evening.

(2) This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I've left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
(3) Boil the oatmeal with water according to the package instructions and then add the toppings.
(4) Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Document

Print shopping list

Shopping List

To produce

• 3 medium-sized pears
• 1 medium apple
• 4 medium oranges
• 4 medium-sized limes
• 3 medium-sized bananas
• 1 large pineapple
• 2 medium heads of garlic
• 2 medium-sized jalapenos
• 1 small habanero
• 1 (2 inch) piece of fresh ginger
• 1 small (5-ounce) PLUS 2 large (6-ounce) Hass avocados
• 1 medium PLUS 1 large red pepper
• 1 large yellow pepper
• 1 large cucumber
• 1 pound whole white mushrooms
• 3 medium spaghetti squash
• 1 large head of cauliflower
• 2 medium bunches of broccolini
• 1 pound (2) russet potatoes
• 1 pound of baby gold potatoes
• 10 ounce (2) Yukon Gold potatoes
• 1 small bunch of celery
• 1 small bunch of carrots
• 2 large leeks
• 2 medium bunches of spring onions
• 1 large romaine lettuce
• 1 (5 oz) clamshell / bag of baby spinach
• 1 medium bunch of fresh coriander
• 1 small bunch of fresh Italian parsley
• 1 small bunch / container of fresh basil
• 1 dry pint of cherry or grape tomatoes
• 3 medium-sized vine tomatoes
• 1 small red onion
• 1 large white onion
• 3 medium-sized yellow onions

Meat, poultry and fish

• 1 pound boneless and skinless chicken breast
• 2 ½ pounds (8) bone-in chicken thighs
• ½ pound of 93% lean ground turkey
• 14 ounces Italian chicken sausage
• 1 ¼ pound peeled and deveined large shrimp
• ½ pound beef round or sirloin steak

Grain*

• 1 small packet of quick oatmeal
• 1 packet of unbleached all-purpose flour
• 1 small pack of white wholemeal flour
• 1 small loaf of sliced ​​whole wheat bread
• 1 packet of dry long grain rice
• 1 pack of short pasta (such as Cellentani, Fusilli, etc.)

Spices and spices

• Extra virgin olive oil
• Rapeseed oil
• Cooking spray
• Olive Oil Spray (Or Get A Misto Oil Mister)
• Kosher salt (I like Diamond Crystal)
• Pepper mill (or fresh peppercorns)
• sesame oil
• Reduced Sodium Soy Sauce *
• Sriracha
• Sesame seeds
• cumin
• Chili powder
• Garlic powder
• Onion powder
• Smoked peppers
• paprika
• Darling
• Maple syrup
• Vanilla extract
• Unfiltered apple cider vinegar (I like Bragg's)
• Bay leaves
• Light vinaigrette dressing (or make yourself using the ingredients in the list)
• Crushed paprika flakes
• Light mayonnaise
• Red wine vinegar
• sherry

Milk & other chilled items

• 1 pack of 18 large eggs
• 1 small box of plain or unsalted butter
• 1 small can of light sour cream
• 1 (6-ounce) container of whole milk yogurt
• 1 (32 ounce) container of plain low fat Greek yogurt
• 1 small tub of partially skimmed ricotta cheese
• 1 small slice of fresh Parmesan cheese
• 1 (8-ounce) sachet of crushed whole milk mozzarella
• 1 (8-ounce) bag of shredded cheddar cheese
• 1 (8-ounce) bag of shredded, reduced-fat, hot cheddar cheese
• 1 (8-ounce) packet of cut reduced-fat cheddar or American cheese
• 1 pint of 1% buttermilk
• 1 (8-ounce) container of 1% milk

Canned food and jarred

• 1 small jar of peanut butter
• 1 (15-ounce) can of chickpeas
• 3 (15-ounce) cans of black beans
• 2 (10-ounce) cans of RoTel Mild Diced Tomato and Green Chilies
• 1 (8-ounce) can of tomato sauce
• 1 (14.5-ounce) can reduced-sodium vegetable broth
• 1 (32 ounce) carton of reduced sodium chicken stock
• 1 (32 ounce) carton of low sodium chicken broth
• 2 (4.5-ounce) cans of tuna in water
• 1 small glass of unsweetened applesauce

Frozen

• 1 (1 pound) bag of corn kernels

Other dry goods

• baking powder
• 1 small packet of brown (or maple) sugar
• 1 small packet of chopped pecans (if you buy from the bulk container, you will need ½ cup)
• 1 small packet of raw almonds (if you buy from the large container, you will need ½ cup)
• 1 (12-ounce) pack of Palmini (palm hearts) linguini

Non-food items

* You can buy gluten-free if you wish

Print shopping list