posted October 29, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
Chilly and rainy–and it is November!!! How is this year already almost over!!?? If you are like me, you enjoy comfort food on those nights with a chill in the air! Check out some of my favorite casseroles like my Tuna Noodle Casserole, Sicilian Rice Ball Casserole or have breakfast for dinner with my Veggie Ham and Cheese Breakfast Egg Casserole.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals! Check out my new Skinnytaste Meal Planner which is now out for pre-order!
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. You should aim for around 1500 calories* per day.
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!
THE DETAILS:
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (11/1)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open-Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)
Totals: WW Points 18B 18G 11P, Calories 1,014*
TUESDAY (11/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Open-Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)
Totals: WW Points 18B 25G 18P, Calories 1,088*
WEDNESDAY (11/3)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open-Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Beef and Kabocha Squash Stew (6B 6G 6P)
Totals: WW Points 13B 13G 13P, Calories 909*
THURSDAY (11/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Beef and Kabocha Squash Stew (6B 6G 6P)
D: Stuffed Delicata Squash with Sausage-Mushroom Stuffing (5B 5G 5P) with a green salad* (1B 1G 1P)
Totals: WW Points 17B 20G 17P, Calories 945*
FRIDAY (11/5)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: LEFTOVER Stuffed Delicata Squash with Sausage-Mushroom Stuffing (5B 5G 5P) with a green salad (1B 1G 1P)
D: Blackened Scallops with Horseradish Sauce (3B 4G 3P) and Wilted Baby Spinach with Garlic (1B 1G 1P) over ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 18B 19G 13P, Calories 987*
SATURDAY (11/6)
B: Whole Wheat Pumpkin Pecan Pancakes (8B 8G 8P) with 2 tablespoons maple syrup (3B 3G 3P)
L: BLT Salad with Avocado (5B 5G 5P)
D: DINNER OUT OR ORDER IN!
Totals: WW Points 16B 16G 16P, Calories 483*
SUNDAY (11/7)
B: Spinach Ricotta Quiche (5B 7G 5P) and an orange (0B 0G 0P)
L: Prosciutto, Arugula and Balsamic Sandwich (recipe x 4) (9B 9G 9P) and a pear (0B 0G 0P)
D: Turkey Cutlets with Parmesan Crust (3B 4G 3P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Parmesan Green Beans (1B 1G 1P)
Totals: WW Points 23B 26G 19P, Calories 1,089*
*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.
**Green salad includes 7 1/2 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette. Save 1 serving for leftover lunch on Friday.
Shopping List
Produce
- 3 medium apples (any variety)
- 4 medium pears (any variety)
- 4 medium oranges
- 1 medium lemon
- 2 (6-ounce) containers fresh berries (your choice)
- 2 small (5-ounce) Hass avocados
- 2 small heads garlic
- 1 small jalapeno (optional, for Enchilada Skillet)
- 5 Persian cucumbers (or 1 large English cucumber)
- 2 medium red bell peppers
- 2 pounds (4 medium) Yukon Gold potatoes
- 1 small bunch celery
- 1 small PLUS 1 medium carrot
- ¾ pound string beans
- ¼ pound shitake mushrooms
- 1 small package alfalfa sprouts
- 1 (1-pound) Kobocha squash
- 3 small Delicata squash
- 1 (5-ounce) PLUS (1-pound) bag/clamshell fresh baby spinach
- 1 (10-ounce) bag/clamshell mixed greens
- 1 (5-ounce) bag/clamshell baby arugula
- 1 large head Romaine lettuce
- 1 small bunch fresh Italian parsley
- 1 small bunch cilantro (optional, for Enchilada Skillet)
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Beef Stew, if desired)
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh basil
- 1 small bunch scallions
- 4 Roma tomatoes
- 1 large vine-ripened tomato
- 2 dry pints cherry or grape tomatoes
- 1 small red onion
- 1 small PLUS 1 large yellow onion
Meat, Poultry and Fish
- 2 pounds stew beef
- 1 pound (4) turkey breast cutlets
- 1 rotisserie chicken
- 3 ounces sliced prosciutto
- 1 package center-cut bacon
- 14 ounces raw sweet Italian chicken sausage
- 1 1/4 pounds (16) large sea scallops
Grains*
- 1 loaf sliced whole grain bread
- 1 (12-ounce) loaf French bread or baguette
- 1 small package (6-inch) corn tortillas
- 1 small package whole wheat short pasta (such as ziti or cavatappi, I like Delallo)
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package seasoned breadcrumbs
Condiments and Spices
- Extra virgin olive oil
- Vegetable oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- Red wine vinegar
- Balsamic vinegar
- Honey
- Light vinaigrette (or make your own with ingredients in list)
- Cinnamon
- Pumpkin pie spice
- Vanilla extract
- Pure maple syrup
- Garlic powder
- Paprika
- Cayenne
- Thyme (can sub ½ teaspoon fresh in Scallops, if desired)
- Oregano
- Dijon mustard
- Cumin
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 large wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano (can sub ¼ cup Parmesan in Baked Ziti, if desired)
- 1 (15-ounce) carton part-skim ricotta cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (9-inch) refrigerated deep dish pie dough or crust
- 1 small box butter
- 1 pint buttermilk
- 1 pint nonfat milk
- 1 small tub light sour cream
- 1 (17.5-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield Farm)
Canned and Jarred
- 1 (15-ounce) can pumpkin
- 1 (32-ounce) carton beef broth
- 1 (16-ounce) jar enchilada sauce (or ingredients to make your own)
- 1 (14.5-ounce) can chicken or vegetable broth
- 1 small jar sun dried tomatoes
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 1 small jar prepared horseradish
- 1 (5-ounce) can albacore tuna in water
- 1 jar marinara (or ingredients to make your own)
Misc. Dry Goods
- 1 small package shelled pistachios (if buying from bulk bin, you need 3 tablespoons)
- 1 small package chopped pecans (if buying from bulk bin, you need 5 tablespoons. Sub for walnuts in Greek Yogurt with Berries)
- 1 small bottle Marsala wine
- Baking powder
*You can buy gluten free, if desired
