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

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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 are 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.

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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, and 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)

B: Mini Egg White Muffins (2-3 muffins each) – Calories:96.2kcal | Fat:5.2g | Carbohydrates:3.2g | Protein:9.5g | 30minutes
L: LEFTOVER Easy Black Bean Vegetarian Chili With Mango Chutney (1/3 recipe). (Optional add-ons: Greek Yogurt with Paprika, Chilli Powder and Garlic Powder, 2 ounces multigrain baguette or Spicy Cheddar Scones with Mustard) – Calories:434.1 | Fat:9.82 | Carbohydrates:96.74 | Protein:30.22 | 55minutes
D: Sheperd’s Pie Dauphinoise with Minced Beef – Calories:1047.1 | Fat:74 | Carbohydrates:38.9 | Protein:37.8 | 2hours 20

Total Calories: 1,673*

—THURSDAY (12/19)
B: Cinnamon Apple Overnight Oat Bowls – Calories:320kcal | Fat:13.84g | Carbohydrates:41.74g | Protein:10.43g | 6hours 15
L: Chicken Avocado Salad – Calories:330.1kcal | Fat:22.3g | Carbohydrates:8.7g | Protein:25.5g | 25minutes mins
D: LEFTOVER Sheperd’s Pie Dauphinoise with Minced Beef – Calories:1047.1 | Fat:74 | Carbohydrates:38.9 | Protein:37.8 | 2hours 20

Total Calories: 1,697*

—FRIDAY (12/20)
B: Cinnamon Apple Overnight Oat Bowls – Calories:320kcal | Fat:13.84g | Carbohydrates:41.74g | Protein:10.43g | 6 hours15
L: LEFTOVER Chicken Avocado Salad – Calories:330.1kcal | Fat:22.3g | Carbohydrates:8.7g | Protein:25.5g.| 25minutes
D: Nandos Spicy Fried Rice (½ recipe) with 200g Grilled Shrimp – Calories:384.11kcal| Fat:5g | Carbohydrates:53.73g | Protein30.26g | 25minutes

Total Calories: 1,034*

—SATURDAY (12/22)
B: Smoked Salmon Quiche with Asparagus – Calories:332kcal | Fat:22.23g | Carbohydrates:17.84g | Protein:16.42g | 1hour 5
L: Asian Chicken Satay Noodle Salad With Peanut Sauce -Calories: 680.5kcal | Fat:30.3g | Carbohydrates:75.7g | Protein:25.9g | 20minutes
D: Sausage Hotpot with Red Peppers (Optional add-ons: 2 ounces multigrain baguette) -Calories:599.1kcal | Fat:45.5g | Carbohydrates:19.5g | Protein:28.7g |

Total Calories: 1612*

—SUNDAY (12/22)
B: LEFTOVER Smoked Salmon Quiche with Asparagus – Calories:332kcal | Fat:22.23g | Carbohydrates:17.84g | Protein:16.42g | 1hour 5
L: Thai Inspired Chicken Noodle Soup – Calories:546.6kcal | Fat:32.2g | Carbohydrates:42.6g | Protein:22.1g | 30minutes

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

1. 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.
2. 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.
3. 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.
4. 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.

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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.

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*** PRINT GROCERY 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

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