7 Day Wholesome Meal Plan (Dec 21-27)


Posted December 18, 2020 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 day healthy meal plan

Ready for the holidays? I think I am! Remember that under normal circumstances, the holidays can be stressful and this year is anything but normal. So please take the time to take care of YOU. Self-care is so important and can be so simple that all you need to do is take a few minutes – go for a walk, listen to great music, finish a book, meditate. Simple, easy and inexpensive. Remember you are worth it! And if you need last minute ideas check out my Christmas recipes, and those who don't make meat on Christmas Eve (like many of my Italian friends and family) check out my seafood ideas! I wish you all a great holiday and a happy, HEALTHY New Year !!

Why should everyone have a 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 will help you stick to your goals!

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) which are meant as a guide and leave plenty of wiggle room for you to add more foods, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

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

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

If you don't have the deephealing meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The shopping list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot of Room for cocktails, healthy snacks, desserts and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide whether to keep sharing them.

MONDAY (21.12.)
B: ½ cup oatmeal * (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (1B 2B 2G 2P), a pinch of salt
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Margherita Pizza (6B 7G 6P) with green salad * (1B 1G 1P)

Total: WW points 15B 19G 11P, calories 835 **

TUESDAY (22.12.)
B: 2 scrambled eggs (0B 4G 0P) with 1 thin wholemeal toast (2B 2G 2P) and a pear (0B 0G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed greens (0B 0G 0P)
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes (8B 10G 3P)
Total: WW points 11B 20G 6P, calories 955 **

WEDNESDAY (23.12.)
B: ½ cup of oats * (4B 4G 0P) with 1 teaspoon of honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon
1% milk (0B 0G 0P), 1 tablespoon of chopped pecans (2B 2G 2P), a pinch of salt
L: Chicken salad with lemon and dill (1B 4G 1P) on 1 thin slice of wholemeal bread (2B 2G 2P) and an orange (0B 0G 0P)
D: Stuffed pepper soup (5B 5G 2P) with 2 tablespoons of grated cheddar cheese (2B 2G 2P)
Total: WW points 17B 20G 10P, calories 956 **

THURSDAY (December 24th)
B: 2 scrambled eggs (0B 4G 0P) with 1 thin wholemeal toast (2B 2G 2P) and a pear (0B 0G 0P)
L: 2 baked salmon cakes (4B 5G 3P) 8 baby carrots (0B 0G 0P) with zesty avocado coriander buttermilk dressing (2B 2G 2P)
D: Quick mussels Fra Diavolo (4B 4G 4P) with 2 ounce multigrain baguette (3B 3G 3P) and flounder milanese with rocket and tomatoes (3B 4G 3P)

Total: WW points 18B 24G 17P, calories 1,126 **

FRIDAY (25/12)
B: yogurt leaf pancakes with mixed berries (6B 7G 6P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Lorraine crustless quiche (5B 7G 5P) with an orange (0B 0G 0P)
D: Shrimp Ceviche Cocktail (1B 2G 1P), homemade spinach manicotti (7B 7G 7P) and apricot rum glazed spiral
Ham (4B 4G 4P)

Total: WW points 26B 30G 26P, calories 1,054 **

SATURDAY (26.12.)
B: Breakfast casserole with vegetarian ham and cheese (2B 4G 3P) with an orange (0B 0G 0P)
L: Split pea soup (1B 8G 1P) with 2 ounce multigrain baguette (3B 3G 3P)
D: French rack of lamb (4B 4G 4P) with chopped feta salad (5B 5G 5P)
Total: WW points 15B 24G 16P, calories 870 **

SUNDAY (27.12.)
B: LEFTOVER Vegetable Ham and Cheese Breakfast Casserole (2B 4G 3P) with 1 cup of grapes (0B 0G 0P)
L: Open-faced tuna melt sandwich (recipe x 2) (4B 5G 4P) with an apple (0B 0G 0P)

Total: WW points 6B 9G 7P, calories 541 **

* Prepare oats with water according to the instructions in the package. Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: halved cherry tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

** 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 so that you can add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

* Google Doc

Print shopping list

Print shopping list

Posted December 18, 2020 by Gina


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