Healthy & Quick December Meal Plan: Stay Fit & Sane with Easy Recipes (Week of 12/19/22)
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Embrace a Healthy December with This Meal Plan
December often feels like a whirlwind, a blur of festive events, gift shopping, and an endless to-do list. It’s easy to let healthy eating slide when life gets this crazy. Many of us find ourselves reaching for quick, often less-healthy options simply because there isn’t enough time in the day. Last year, we understood the struggle and even took a break from meal plans during the busiest weeks of December. This year, however, we’re taking a different approach!
We believe that even in the midst of holiday chaos, maintaining a healthy routine is not only possible but crucial for your well-being and sanity. That’s why we’ve crafted a special healthy meal plan for the week of December 19, 2022, designed to simplify your evenings and keep you on track without adding to your stress. This plan focuses on quick, delicious, and nutrient-packed dinners that require minimal effort, plus a convenient breakfast option. Our goal is to empower you to feel more in control of your meals, even if you just pick one or two recipes for inspiration.
Beyond dinners, we’ve got your lunch ideas covered too! For a super simple yet satisfying mid-day meal, consider a taco salad or bowl featuring our Hidden Cauliflower Taco Meat or Salsa Lime Chicken as your protein base. Alternatively, a “bento box” style lunch is fantastic for balanced nutrition with virtually no prep. Think rolled-up deli meat, cheese or hummus, an assortment of sliced veggies, a few crackers, and your favorite fruit. These ideas are all about conserving your precious time and energy, which we know are in high demand this week!
Just a heads-up for your planning: there won’t be a weekly meal plan next week as we all gear up for the holidays. However, we’ll be back with a brand new, *full* healthy meal plan for the first week of January, along with many exciting new healthy and yummy recipes to kick off the New Year right! Get ready to embrace healthier habits with delicious food in the coming year! 🙌
About This Week’s Healthy Meal Plan
Welcome to our weekly meal plan guide! If you’re new here, you’ll find that each plan is carefully curated to include five unique, healthy dinners and a convenient breakfast option for the week, alongside our helpful lunch suggestions. Our philosophy centers on making healthy eating accessible, enjoyable, and sustainable, especially during demanding times like the holiday season. This particular plan for December 19th-25th is designed with maximum efficiency and nutrition in mind.
This meal plan is specifically tailored to align with the principles of the 21 Day Fix container system and includes Weight Watchers Personal Points for every recipe. This makes it incredibly easy for followers of these popular programs to track their intake and stay within their nutritional goals. However, you absolutely don’t need to be on a specific program to benefit from this plan! It’s an ideal resource for anyone who is committed to healthy eating, mindful portion control, prioritizing whole and unprocessed foods, and cultivating an overall healthy lifestyle. Each recipe is selected not only for its health benefits but also for its delicious flavor and ease of preparation.
We believe that eating well shouldn’t be complicated or time-consuming. Our meal plans aim to remove the guesswork from your daily meals, allowing you to enjoy wholesome food without the stress of last-minute meal decisions. By planning ahead, you’ll save time, reduce food waste, and make healthier choices consistently throughout your busy week.
Grocery List & Essential Prep Tips for a Smooth Week
Successful healthy eating, especially during a busy week, hinges on two key components: a well-organized grocery list and efficient meal prep. To make your week as smooth as possible, we’ve put together an itemized grocery list and step-by-step prep tips specifically for this meal plan. These valuable resources are exclusively available to our dedicated email subscribers. If you haven’t joined our community yet, it’s the perfect time to do so!
Becoming an email subscriber unlocks instant access to a comprehensive grocery list, ensuring you have every ingredient you need for the week’s healthy meals. No more forgotten items or multiple trips to the store! Additionally, our weekly email also includes detailed prep tips that walk you through exactly what you can do ahead of time to make your week’s cooking a breeze. These tips might include chopping vegetables, pre-cooking grains, preparing sauces, or even batch-cooking some of your proteins. Implementing these prep strategies will drastically cut down on your daily cooking time and ensure that healthy meals are always within reach, even on your busiest evenings.
Don’t miss out on these essential tools that will help you save time, reduce stress, and maintain your healthy eating habits during the bustling holiday season. It’s not too late to start reaping the benefits of organized meal planning. Click here to join our email list and get your hands on these invaluable resources today!
For 21 Day FIX | Portion Fix Meal Plan Followers
For those dedicated to the 21 Day Fix and Portion Fix programs, this meal plan is designed to seamlessly integrate into your tracking and goals. We understand the importance of precise portion control and container counts, especially when striving for optimal results. To simplify your planning, all five delicious dinners and the featured breakfast recipe are already pre-loaded into a convenient meal planning spreadsheet, ready for you to utilize!
This interactive spreadsheet is a game-changer for 21 Day Fix users. Once you access it, simply make a copy and save it to your computer (please note: it works best on a computer rather than a phone for full functionality). From there, you can easily add in your planned lunches and snacks to complete your daily container counts. The spreadsheet allows for easy adjustments, so you can tailor the plan to your specific calorie bracket and preferences while ensuring you stay compliant with your program.
If you prefer a more traditional method for planning, we’ve got you covered too! You can download our 21 Day Fix Meal Planner PDF for a printable, paper-and-pencil approach. Additionally, for those following the 2B Mindset program, we offer a dedicated 2B Mindset spreadsheet tracking tool to help you stay on top of your water intake and “veggies first” philosophy. Our goal is to provide flexible tools that cater to various planning styles, ensuring that managing your nutrition during this busy season is as stress-free as possible.
Weight Watchers Meal Plan Followers
For our wonderful Weight Watchers community, we’ve meticulously integrated Personal Points into every recipe within this meal plan, ensuring that tracking your daily intake is straightforward and accurate. We understand that adhering to your Personal Points is key to your success on the Weight Watchers program, and our goal is to make that process as seamless as possible, even during the hectic holiday season.
To find the Personal Points for each recipe, simply navigate to the individual recipe card on its corresponding blog post. Within the “notes” section of each recipe card, you’ll discover a direct link. Clicking this link will take you directly to the Weight Watchers website, where you can instantly view the Personal Points value for that specific dish. For the most accurate tracking and to add the recipe to your daily log, please ensure you are logged into your Weight Watchers account on their platform. This direct integration eliminates the need for manual calculations or searching, freeing up your time and mental energy for other holiday activities.
This thoughtful approach means you can enjoy delicious, healthy meals without compromising your Weight Watchers goals. Our recipes are crafted to be both satisfying and point-friendly, allowing you to indulge in flavorful food while maintaining your progress. We’re here to support your journey to a healthier you, providing the tools and delicious options you need every step of the way.
Frequently Asked Questions (FAQs)
To get a comprehensive overview of how the entire week’s meal plan fits together, we highly recommend utilizing our 12.19.22 Meal Plan at a Glance Spreadsheet. This spreadsheet provides a clear, concise visual of all planned meals, making it easy to see your week’s nutrition layout. For the best user experience and full functionality, please click the spreadsheet link, make a copy when prompted, and save it directly to your computer. While it might open on a phone, its optimal performance and editing capabilities are best accessed on a desktop or laptop device.
Keeping lunch simple and healthy is key, especially during a busy December. For quick and satisfying lunch ideas, we suggest two excellent options. First, consider a refreshing taco salad or bowl. You can easily prepare this with either our flavorful Hidden Cauliflower Taco Meat or our versatile Salsa Lime Chicken as your protein base. Pair it with crisp lettuce, fresh salsa, and your favorite veggies for a balanced meal. Second, a “bento box” style lunch is another fantastic choice. This involves assembling a variety of small, healthy components, such as rolled-up deli meat, a serving of cheese or hummus, an assortment of sliced vegetables (like cucumber, carrots, or bell peppers), a few whole-grain crackers, and a piece of fruit. Both options require minimal preparation time and offer a well-rounded nutritional profile to keep you energized through your day.
When it comes to meal planning, our strategy is always to prioritize dinners first, then move on to breakfast, and then lunch. Once these primary meals are accounted for, we fill in snacks for the day. This allows us to strategically use our remaining macros, Weight Watchers points, or 21 Day Fix containers to create satisfying and healthy snack options that complement our main meals. Snacks are an excellent opportunity to bridge nutritional gaps and prevent overeating at subsequent meals. For a wealth of creative and healthy snack ideas that align with 21 Day Fix containers, Weight Watchers points, or general macro goals, our Healthy Snack Ideas | 21 Day Fix Snacks post is an invaluable resource. It’s packed with inspiration to help you choose the perfect snacks to keep you fueled and satisfied throughout the week!
Maintaining your healthy eating habits on Saturdays and Sundays is just as important as during the week for achieving optimal results with the 21 Day Fix plan or any healthy lifestyle goal. After following this healthy weekly meal plan, you’ll likely have some leftover meals, ingredients, or even prepared components. To minimize food waste and keep your healthy habits going, we recommend taking a quick inventory of your fridge and pantry at the end of the week. Based on what you have, you can easily create a flexible plan for your weekend meals. Many people enjoy the flexibility of healthy takeout one night – perhaps a delicious salad with grilled protein, or a slice of veggie pizza packed with nutrients. For even more inspiration and guidance on how to make your weekend meals both healthy and enjoyable, be sure to check out our helpful Healthy Weekend Meals post!
You’re in luck! We understand that sometimes you need a complete, all-inclusive plan to make healthy eating truly effortless. That’s why we’ve created 14 FREE and FULL 21 Day Fix Meal Plans that cover every meal – breakfast, lunch, dinner, and snacks – for an entire week. These comprehensive plans are available for all calorie brackets, so you can easily find one that perfectly matches your nutritional needs and goals. They are designed to take all the guesswork out of your meal preparation, providing you with a structured yet delicious path to healthy eating. Simply choose your calorie bracket, download the plan, and you’ll be set for a week of perfectly portioned and balanced meals. Explore our full meal plan library and make your healthy eating journey simpler than ever!
This Week’s Delicious & Healthy Lineup
Get ready for a week of flavorful and efficient meals designed to nourish your body and save you time. Here’s a closer look at what’s on the menu:
Groceries:
- 4 cups Bob’s Red Mill Gluten Free Rolled Oats
- 4 teaspoons baking powder
- 6 tablespoons arrowroot flour
- 4 tablespoons raw sugar
- 1/4 teaspoon salt
- 3 eggs
- 2 cups vanilla almond milk
- 1 1/2 teaspoons vanilla
- 4 tablespoons butter, vegan butter, or coconut oil melted; (we love it with vegan butter best)
- Coconut or avocado oil cooking spray
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Groceries:
- Olive oil cooking spray
- 1 lb chicken tenderloins, chicken breast, or chicken thighs (I used a combination bc I love the richness that the thighs add to the broth)
- 1 cup chopped celery
- 2 cups chopped carrots
- 1 cup onion diced (about 1 small onion)
- 3 cloves garlic minced
- 4 cups low sodium chicken stock or broth
- 1 small head cauliflower washed and bottom leaves trimmed but still intact
- 1/4 cup unsweetened almond or cashew milk
- ½ teaspoon salt + pepper to taste
- 2 teaspoons butter
- Fresh parsley and/or thyme for garnish
For the Gluten Free Dumplings
- 1 cup gluten free baking flour be sure it has xantham gum in it or you will need to add – I love Bob’s Red Mill 1-1 Baking Flour. You can sub whole wheat or whole wheat pastry flour if you don’t need gluten free.
- 2 teaspoons baking powder
- ½ teaspoon salt
- 2 ½ tablespoons butter or vegan butter
- 3/4 cup of almond or cashew milk
- 1 tablespoon chopped fresh chives optional
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Groceries:
1-2 T of homemade salt-free taco seasoning OR the following spices:
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon oregano
- Sprinkle salt
- 1 lb ground meat I used 95% lean ground beef
- 1 lb mini peppers halved and seeded
- 2/3 cups shredded Cheddar cheese
- 2 cups prepared fresh salsa
- Fresh cilantro
- Lime
- Additional toppings – avocado, plain Greek yogurt, olives, etc
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Groceries:
- 2 cups cauliflower rice thawed if frozen (although I have done it from frozen in a pinch!)
- 2 cups broccoli florets
- 1 lb chicken tenderloins cut into bite sized pieces
- 4 teaspoons rice flour or gf flour blend
- 4 teaspoons vegan butter, butter, or ghee
- 1 cup unsweetened original almond milk
- 1 1/3 cups shredded cheddar cheese use Daiya for dairy free!
- Himalayan salt
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Groceries:
- 1 1/2 lb flank steak trimmed of any fat and sliced thin – about 1/2 inch strips (on a budget? This is amazing with lean ground beef, too! Just brown your meat first!)
- 2 teaspoons coconut oil can sub olive or avocado oil
- 1/4 cup honey
- 1/3 cup coconut aminos
- 1 tablespoon tomato paste
- 1/2 teaspoon sea salt
- 2 cloves garlic minced
- 1 tablespoon finely chopped ginger
- 2 teaspoons gluten free flour sub arrowroot or tapioca for paleo
- Matchstick carrots and/or thinly sliced red cabbage
- Cilantro and/or green onions for garnish
- Boston or Bibb lettuce
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Groceries:
- 1 lb boneless skinless breast tenderloins or about 2 cups of shredded cooked chicken breast
- 1 cup chicken broth or water
- Salt
- black pepper
- garlic powder
- Olive oil spray
- ⅔ cup 2% plain Greek yogurt I love Fage brand
- ⅓ cup small curd cottage cheese I love Friendship whipped brand, drained of excess water (I use a small mesh strainer)
- 1/3 cup hot sauce
- 1/3 cup blue cheese
- 1/2 cup sharp cheddar cheese can double if desired – just increase the blue
- Garnish – green onion
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The Undeniable Benefits of Meal Planning, Especially During Holidays
In a month as demanding as December, the act of meal planning transforms from a simple organizational task into a powerful tool for maintaining your health, finances, and peace of mind. Here’s why embracing a structured meal plan, like the one we’ve provided, can be a game-changer:
- Reduces Stress & Decision Fatigue: One of the biggest drains on our energy during busy periods is the constant need to make decisions about what to cook. With a meal plan, dinner is decided, groceries are listed, and prep is outlined. This frees up mental space, allowing you to focus on other holiday tasks or simply enjoy moments of calm.
- Promotes Healthier Eating: When you plan your meals, you’re more likely to choose balanced, nutrient-dense options. This proactive approach helps prevent impulsive, unhealthy choices that often occur when you’re tired and hungry after a long day. It ensures you’re consistently feeding your body the good stuff, crucial for sustained energy during the festive season.
- Saves Time & Money: A detailed grocery list derived from your meal plan means fewer trips to the store and less impulse buying. You only purchase what you need, reducing food waste and saving money – a significant benefit during a month known for increased expenses. Plus, having ingredients ready and a clear cooking path dramatically cuts down on daily kitchen time, making healthy cooking accessible even on the busiest evenings.
- Supports Weight Management Goals: For those following programs like 21 Day Fix or Weight Watchers, meal planning is indispensable. It allows for precise tracking of containers or points, keeping you accountable and on track with your weight loss or maintenance goals, even amidst holiday treats and parties. It helps you make intentional choices rather than reactive ones.
- Encourages Variety & Culinary Exploration: Planning ahead can introduce you to new recipes and diverse ingredients, preventing mealtime boredom and ensuring a broader spectrum of nutrients in your diet. This plan, for instance, offers a mix of comforting casseroles, quick wraps, and fun dips, keeping your taste buds engaged.
This December, let meal planning be your secret weapon against holiday overwhelm. It’s an investment in your health, your wallet, and your peace of mind, allowing you to truly savor the magic of the season.
Looking Ahead to the New Year
As we wrap up this busy December, remember that healthy eating is a journey, not a destination. While we’re taking a short break from weekly meal plans next week to allow everyone to fully embrace the holiday festivities, we’re already buzzing with excitement for what’s to come in the New Year!
January will bring a fresh start with a brand-new, comprehensive meal plan, packed with delicious, wholesome recipes to help you kick off the year on a strong and healthy note. We’ll be introducing even more exciting healthy recipes throughout the year, continually striving to make nutritious eating both easy and incredibly tasty. Stay tuned, because 2023 is going to be a fantastic year for health and flavor!
Thank you for being part of our community. Wishing you a peaceful and joyous holiday season, filled with good food and great company!