This meal plan offers a structured yet adaptable guide for healthy eating over the holiday week (December 22nd to 28th). It includes breakfast, lunch, and dinner ideas with approximate calorie counts, designed to assist with weight management while accommodating individual preferences. The plan emphasizes flexibility, allowing for substitutions and additions based on personal dietary needs and goals.
Plan Overview
The meal plan spans seven days, with Monday through Friday featuring recipes scaled for single servings for breakfast and lunch, while dinners (and all meals on Saturday and Sunday) are portioned for a family of four. Leftovers are strategically incorporated to minimize food waste and streamline cooking. A comprehensive grocery list is provided to simplify shopping and ensure all necessary ingredients are on hand.
The plan does not assume strict adherence; users are encouraged to adjust portion sizes, add snacks, beverages, or desserts, or swap recipes based on their preferences. Calorie targets are estimated at around 1500 per day for women, though individual needs may vary.
Daily Meal Breakdown
Monday (Dec. 22):
– Breakfast: Mushroom Spinach Scrambled Eggs with whole-grain toast (approx. 376 calories)
– Lunch: Buffalo Chicken Salad with light blue cheese dressing (approx. 400 calories)
– Dinner: Lentil Tacos and Avocado Salad (approx. 500 calories)
– Total Calories: 1,276
Tuesday (Dec. 23):
– Breakfast: Mushroom Spinach Scrambled Eggs with whole-grain toast (approx. 376 calories)
– Lunch: Buffalo Chicken Salad with light blue cheese dressing (approx. 400 calories)
– Dinner: Beef Chili with cheese and sour cream (approx. 421 calories)
– Total Calories: 1,197
Wednesday (Dec. 24):
– Breakfast: Baked Oatmeal with Blueberries and Bananas, Scrambled Eggs (approx. 450 calories)
– Lunch: Mussels Fra Diavolo, White Bean Crostini, Buffalo Chicken Meatballs (approx. 417 calories)
– Dinner: Spinach Manicotti and Cacio e Pepe Brussels Sprouts (approx. 433 calories)
– Total Calories: 1,300
Thursday (Dec. 25):
– Breakfast: Breakfast Casserole with Sausage, Cheese and Veggies, Grapes (approx. 400 calories)
– Lunch: Jalapeno Popper Dip, Shrimp Ceviche Cocktail, Stuffed Mushrooms (approx. 400 calories)
– Dinner: Spiral Ham with Butternut Squash Bake and Roasted Green Beans (approx. 380 calories)
– Total Calories: 1,180
Friday (Dec. 26):
– Breakfast: Peanut Butter Breakfast Oatmeal Bowl (approx. 417 calories)
– Lunch: Turkey Cuban Sandwich (approx. 380 calories)
– Dinner: Baked Salmon with Mediterranean Quinoa Salad (approx. 400 calories)
– Total Calories: 1,197
Saturday (Dec. 27):
– Breakfast: Lemon Blueberry Buttermilk Sheet Pan Pancakes (approx. 360 calories)
– Lunch: Classic Split Pea Soup with Ham (approx. 360 calories)
– Dinner: Dining Out (calories vary)
– Total Calories: 720
Sunday (Dec. 28):
– Breakfast: Leftover Pancakes (approx. 360 calories)
– Lunch: White Bean Salad (approx. 163 calories)
– Dinner: Sheet Pan Chicken Scarpariello (approx. 790 calories)
– Total Calories: 1,313
Grocery List and Community Support
A comprehensive grocery list is available separately to streamline shopping. The author also encourages readers to join a Facebook community for recipe sharing and support. The meal plan is designed as a starting point, with flexibility built in to accommodate individual needs and preferences.
This plan provides a practical framework for healthy eating during the holiday season, prioritizing convenience and adaptability. Adjustments based on personal goals and dietary requirements are encouraged to ensure long-term sustainability.
