A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Nov 20-26)
It’s almost go time! Get that turkey brined and ready! Don’t forget to check out some of my new Thanksgiving recipes like these Cornbread Muffins or this Turkey Gravy. Don’t forget those recipes that are tried and true- Mashed Sweet Potatoes Brulee, my mom’s Stuffing Recipe and my Green Bean Casserole. End the night with these perfectly portioned Pumpkin Cheesecake Shooters.
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and 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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (11/20)
B: Broccoli and Cheese Egg Muffins and a pear
L: Italian Chopped Salad (½ recipe) with a whole grain roll
D: 1 â…“ cup Butternut Squash Mac and Cheese and 2 cups arugula, with 1 teaspoon olive oil, a squeeze of lemon and pinch of salt
Total Calories: 1,003*
TUESDAY (11/21)
B: Broccoli and Cheese Egg Muffins and an orange
L: 1 â…“ cup LEFTOVER Butternut Squash Mac and Cheese and 2 cups arugula, with 1 teaspoon olive oil, a squeeze of lemon and pinch of salt
D: Crock Pot Chicken Taco Chili with 2 tablespoons light sour cream, 1 ounce avocado and Cornbread Muffins
Total Calories: 1,112*
WEDNESDAY (11/22)
B: Broccoli and Cheese Egg Muffins and an orange
L: 1 â…“ cup LEFTOVER Butternut Squash Mac and Cheese and 2 cups arugula, with 1 teaspoon olive oil, a squeeze of lemon and pinch of salt
D: LEFTOVER Crock Pot Chicken Taco Chili with 2 tablespoons light sour cream, 1 ounce avocado and Cornbread Muffins
Total Calories: 1,112*
THURSDAY (11/23)
B: Broccoli and Cheese Egg Muffins and a pear
L: Baked Brie Phyllo Tarts with Craisins and Walnuts and Spinach Dip Stuffed Mushrooms
D: Herb and Salt-Rubbed Dry Brine Turkey with Low-Carb Turkey Gravy, Sausage Stuffing, Roasted Green Beans with Caramelized Onions and Garlic Mashed Potatoes
Total Calories: 1,127*
FRIDAY (11/24)
B: Banana Nut Protein Oats
L: Italian Chopped Salad (½ recipe)
D: Shrimp Scampi Tacos with Caesar Salad Slaw with Roasted Cauliflower Rice with Garlic and Lemon (recipe x 2)
Total Calories: 1,090*
SATURDAY (11/25)
B: Instant Pot Steel Cut Oats
L: Leftover Turkey Noodle Soup with a whole grain roll
D: DINNER OUT
Total Calories: 456*
SUNDAY (11/26)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Italian Sub Broccoli Salad
D: Turkey Pot Pie with Sweet Potato Topping with Shredded Brussels Sprouts with Lemon and Oil
Total Calories: 1,025*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
Shopping List
Produce
- 2 medium oranges
- 4 medium PLUS 1 large lemon
- 2 small pears (any variety)
- 5 medium bananas
- 2 medium ears of corn (can buy a larger bag of frozen kernels and use 1 cup in Corn Muffins, if desired)
- 1 small English cucumber
- 1 ½ pounds baby bella mushrooms
- 1 ½ pounds broccoli florets
- 1 small head cauliflower
- 2 pounds riced cauliflower
- 1 medium butternut squash (or 1 pound pre-cubed)
- 1 medium bunch celery
- 2 medium carrots
- ½ pound Brussels sprouts
- 1 pound sweet potatoes
- 2 pounds Yukon Gold potatoes
- 2 pounds green beans
- 1 medium PLUS 1 large heads garlic
- 1 medium PLUS 1 large shallot
- 2 small (5-ounce) Hass avocados
- 1 small bunch scallions
- 1 small bunch fresh cilantro
- 1 large bunch fresh Italian parsley
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh rosemary
- 1 (1-pound) bag/clamshell baby arugula
- 1 medium head Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 2 large Vidalia onions
- 1 small PLUS 2 medium yellow onions
- 1 small red onion
Meat, Poultry and Fish
- 1 16-pound whole turkey (buy a big enough turkey so you have at least 4 ½ cups leftover turkey)
- 1 ½ pounds boneless, skinless chicken breasts
- 13 ounces sweet Italian chicken or turkey sausage
- 1 pound peeled and deveined jumbo shrimp
- 1 small package genoa salami
- 3 ounces lean deli ham
- 3 ounces lean deli turkey breast
Grains*
- 1 package whole grain rolls
- 1 (14-ounce) whole wheat French loaf or baguette
- 1 small package unbleached all-purpose flour
- 1 small package coarse yellow cornmeal
- 1 small package quick oats
- 1 small package steel cut oats
- 1 small package egg noodles (I use No Yolk)
- 1 (16-ounce) package whole wheat elbow macaroni pasta
- 1 small package corn tortillas (you need 8)
- 1 package plain panko breadcrumbs (can sub ¼ cup Italian breadcrumbs on Butternut Mac & Cheese, if desired)
- 1 package Italian seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Onion powder
- Garlic powder
- Red wine vinegar
- Cumin
- Chili powder
- Oregano
- Paprika
- Marjoram
- Poultry seasoning (I like Bells)
- Pure maple syrup
- Crushed red pepper flakes
- Dijon mustard
- Honey
- Cinnamon sticks
- Ground cinnamon
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 quart skim milk
- 1 quart unsweetened almond milk (or milk of your choice. Can buy a larger skim milk and use 1 cup each in Corn Muffins and Steel Cut Oats, if desired)
- 1 (16-ounce) container light sour cream
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small tub whipped butter
- 1 small box unsalted butter
- 1 (8-ounce) block cream cheese
- 1 small block Grueyere cheese
- 1 (4-ounce) chunk fresh mozzarella cheese
- 1 small block or package sliced reduced-fat provolone cheese
- 1 (7-ounce) wheel light brie cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 large wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Broccoli and Cheese Muffins, if desired)
Canned and Jarred
- 1 small jar roasted red peppers
- 1 small jar pepperoncini
- 1 small jar/can anchovy filets
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (15-ounce) can chickpeas
- 1 (8-ounce) can tomato sauce
- 2 (10-ounce) cans diced tomatoes with chilies
- 1 (4-ounce) can chopped green chilies
- 3 (32-ounce) cartons low sodium turkey stock (or ingredients to make your own)
- 1 (32-ounce) carton low sodium vegetable broth
- 1 (32-ounce) carton reduced sodium chicken broth
Frozen
- 1 package mini phyllo shells (I use Athens)
- 1 small bag blueberries
- 1 (10-ounce) package corn kernels
- 1 (10-ounce) chopped spinach
- 1 small package peas and carrots
Misc. Dry Goods
- 1 (11-ounce) container liquid Orgain vanilla protein shake
- 1 small bag walnut halves (if buying from bulk bin, you need about 6 tablespoons)
- 1 small package craisins (if buying from bulk bin, you need ¼ cup)
- 1 small package granulated sugar
- Cornstarch
- Baking powder
*You can buy gluten free, if desired
