Healthy Meal Plan for Dec 16-22

Welcome to 5 Minute Fridays, my weekly newsletter where I share last-minute tips to relieve holiday stress, help you get lean, boost energy, and live longer. Plus, get access to our free 7-day flexible weight loss meal plan and some end-of-year thoughts to help you embrace a guilt-free, happy life.

What’s in store for today:

Make Your Last-Minute Homemade Holiday Gifts
7-Day Healthy Meal Plan (Dec 16-22)
Biohacking Your Well-being for a BETTER YOU in 2025

Make Your Last-Minute Homemade Holiday Gifts

With the holidays fast approaching, the pressure to get all your gifts in order can be overwhelming. From parents and siblings to teachers, coaches, and coworkers—there’s a lot of people to shop for! If you’re like me and tend to leave gift-buying until the last minute, here’s a great idea to ease the stress: homemade gifts. A Mix-and-Match Food Basket is a thoughtful and easy option. Fill it with treats like gingerbread Christmas trees, gingerbread cookies, chocolate truffles, and holiday drinks like hot chocolate or mulled cider. It’s the perfect personalized gift! And if you’re looking for a fun gift under $100, consider the user-friendly Fujifilm Instax Mini 12 camera—ideal for capturing memories effortlessly.

Free 7-Day Healthy Meal Plan (Dec 16-22)

Welcome to my guiding principle, “Smart & Joyful Eating”! With grocery prices soaring, many of us are adjusting our budgets and getting creative with meals. One of the best ways to stay within budget and lose weight healthily is by meal planning. If you’re new to it, I’m excited to share these free, 7-day flexible healthy meal plans designed to be a guide—not a strict rulebook. These plans allow plenty of room for personalization: add more food, coffee, beverages, fruits, snacks, dessert, wine, or swap recipes for meals you prefer. You can explore recipes by course in the index or filter them by your dietary preferences.

– MEAL PLAN

All meals are designed to serve 2 Monday-Friday while 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. If you have any extra portion you can freeze for a busy day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

—MONDAY (12/16)
B: Healthy Banana Pudding with Greek Yogurt (recipe x 2) with only 3 ingredients – Calories:252kcal | Fat:12.7g | Carbohydrates:31g | Protein:8.1g | 5minutes
L: Tuna Nicoise Egg Salad (Make 1/3 recipe i.e. 2 portions). over 2 cups of potatoes & mixed greens – Calories:358.05kcal | Fat:21.43g | Carbohydrates:17.17g | Protein:23.54g | 25minutes
D: Easy Black Bean Vegetarian Chili With Mango Chutney **. (Optional add-ons: Greek Yogurt with Paprika, Chilli Powder and Garlic Powder, 2 ounces multigrain baguette or Spicy Cheddar Scones with Mustard) – Calories:434.1kcal | Fat:9.82g |Carbohydrates:96.74g | Protein:30.22g | 55minutes

** The portion is for 6 people and leftovers can be enjoyed for Tuesday and Wednesday lunch.

Total Calories: 1,044*

—TUESDAY (12/17)
B: Turkish Scrambled Eggs (Optional add-ons: Brown Bread and Feta Cheese) – Calories:226.98kcal | Fat:15.98g | Carbohydrates:8.54g | Protein:12.29g | 25 minutes
L: LEFTOVER Easy Black Bean Vegetarian Chili With Mango Chutney **. (Optional add-ons: Greek Yogurt with Paprika, Chilli Powder and Garlic Powder, 2 ounces multigrain baguette or Spicy Cheddar Scones with Mustard) – Calories:434.1kcal | Fat:9.82g | Carbohydrates:96.74g | Protein:30.22g | 55 minutes
D: Bang Bang Chicken Bowl (½ recipe) – Calories:677.2kcal | Fat:17.9g | Carbohydrates:68.5g | Protein:57.9g | 35 minutes
Total Calories: 1,338*

—WEDNESDAY (12/18)

Total Calories: 1,673*

Total Calories: 1,697*

Total Calories: 1,034*

Total Calories: 1612*

D: Red Lentil Dahl With Coconut Milk – Calories:410.44kcal | Fat:5.23g | Carbohydrates:70.2g | Protein:23.44g | 35minutes

Total Calories: 1,288*

*** Footnote

Print the Shopping List at the bottom. Each meal plan comes with a detailed, organized grocery list to make shopping easier and less stressful. It saves you money, reduces food waste, and ensures you always have what you need on hand. This way, you’ll dine out less often and stay on track effortlessly.
Calorie Totals: Daily calorie totals provided in this plan are illustrative and based on core meals only. For a balanced diet, ensure your intake aligns with recommended calorie needs (e.g., 1,500–2,000 kcal per day for most adults). Adjust portion sizes or incorporate snacks as needed to meet personal requirements.
Optional Add-ons: Calorie totals exclude optional add-ons unless explicitly stated. Be mindful when incorporating extras, as they will affect the overall calorie count.
Lastly, join the conversation! If you’re on Facebook, check out my group “Easy Wholesome Meals – Wellbeing Barista Community” for more tips, ideas, and community support.

Biohacking Your Well-being for a BETTER YOU in 2025

Sleep: Invest in a smart mattress or sleep tracker to optimize rest and recovery.
Nutrition: Explore continuous glucose monitors (CGMs) to understand how food impacts your energy levels.
Exercise: Try VR fitness games or apps that gamify workouts for added fun and consistency.

*** PRINT SHOPPING LIST

Baking

All-purpose flour: 1 cup
Brown sugar: 2 tsp
Chia seeds: 2 tbsp
Sugar: 2 tsp
Vanilla extract: 1 tsp
Wholemeal flour: 2 cups

Beer, Wine, and Spirits

Red wine: 600 ml (20 fl oz)

Bread and Bakery

Wholemeal wrap: 1

Breakfast Foods

Honey: 1 tsp
Maple syrup: 3 tbsp
Rolled oats: 1 cup

Canned Foods

Anchovy fillets: 12
Chopped tomatoes: 1.2 kg (3 tins)
Coconut milk: 350 g
Sweetcorn: 594 g
Tuna in oil: 400 g

Condiments

Almond butter: 4 tbsp
Coconut oil: 1 tbsp
Dijon mustard: 2 tsp
Mango chutney: 3 tbsp
Mayonnaise: 1 tbsp
Garlic, minced: 2 tsp
Olive oil: 260 ml
Passata: 1.5 kg
Pitted black olives: 100 g (3.5 oz)
Sesame oil: 1 tbsp
Peanut butter: ¼ cup
Soy sauce: 2 tbsp
Sriracha: 26 g
Sun-dried tomato purée: 2 tbsp
Sunflower oil: 1 tbsp
Sweet soy sauce: 2 tsp
Thai sweet chili sauce: 1 tbsp
Tomato purée: 5 tbsp
Vegetable oil: 2 tbsp
White wine vinegar: 2 tbsp
Grainy mustard: 2 tbsp
Worcestershire sauce: 2 tbsp
Mild hot sauce: 1 tbsp

Dairy and Eggs

Butter: 5 oz
Coconut milk: 6 tbsp
Cream: 1 cup
Egg whites: 2 cups
Parmesan cheese, grated: ½ cup
Greek yogurt: 100 g
Heavy cream: 5.5 cups
Mature cheddar cheese: 150 g (5.3 oz)
Unsweetened soy milk: 1.5 cups

Deli

Rotisserie chicken (or cooked chicken): 2 cups (450 g)

Diets and Sports Nutrition

Protein powder: 2 scoops (optional)

Drinks

Lemon juice: 8 tbsp
Lime juice: 2 tbsp
Water: 668 ml

Fruits and Vegetables

Asparagus: 1 cup
Avocado: 5
Baby gem lettuces: 3
Baby new potatoes: 475 g (17 oz)
Baby spinach: 325 g
Banana: 2
Broccoli: (quantity not specified)
Carrots: 9
Red cherry tomatoes: 10
Fresh cilantro: 34 g
Corn: 1 cup
Cucumber: 1
Fresh dill: 2 tbsp
Juice of lemon: 1
Garlic cloves: 1.39
Ginger root: 2 tsp
Green beans: 699 g
Green cabbage: 2 cups
Green pepper: 1
Onions: 8.5
Peas: 120 g
Red cabbage: 4 cups
Red peppers: 5.5
Red onions: 457 g
Rocket leaves: 4 cups
Spring onions: 6
Sweet apple: 1.5 cups
Fresh thyme sprigs: 2
Tomatoes: 1.78 kg
Tomatoes (Roma tomatoes): 4
Yukon gold potatoes: 1.8 kg

Herbs and Spices

Black pepper
Freshly ground black pepper:
Dried chili flakes
Cumin
Garam masala
Garlic powder
Ground allspice
Cayenne pepper
Ground cinnamon
Coriander
Ground cumin
Ground ginger
Ground nutmeg
Hot chili powder
Paprika: 1.5 tsp
Pepper: (quantity not specified)
Freshly ground pepper: ¼ tsp
Salt
Sesame seeds
Sweet paprika
Turmeric
White pepper
Oregano

Meats and Seafood

Chicken breast (Boneless skinless ): 2.5 kg
Spicy pork sausages: 8
Ground beef: 1.8 kg
Shrimp: 200 g
Smoked bacon: 4 rashers
Smoked salmon: 510 g (18 oz)

Other

Beef stock
Chicken stock
Gravy browning
Vegetable stock

Pasta, Rice, and Beans

Mixed beans: 2.4 kg (6 tins)
Ramen noodles: 2 packages
Red lentils: 500 g
Rice noodles: 300 g (10 oz)
Rice: 1.02 kg

Snacks

Peanuts: 3 tbsp
Walnuts: 16