Healthy

7 Day Healthy Meal Plan (November 15-21)




posted November 12, 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 links to WW recipe builder to get your personal points.

7-Day Healthy Meal Plan

Need an idea for a Thanksgiving party at school or at the office? Try my Pumpkin Pie! If you are looking to lighten or change some traditional dishes up check out Mom’s Stuffing, Lightened Up, Mashed Sweet Potato Brulee or my Cranberry Pear Sauce. Also don’t forget to plan ahead for your turkey (some say there may be a shortage?), here is a great recipe if you want to dry brine your turkey. Also click to read more about how I am updating my recipes for WW new Personal Points!

A note about WW Personal Points:

Lots of you are asking if I will be including the new WW Personal points on my recipes, and for now I am not sure how I can since everyone’s points are different. But for now I’m including links to my recipe builder, see the orange button to the print recipe button that says my personal points. Click on that and it takes you to the WW website where you can see the points and add it to your day (US only, you must be logged into your account). I am hoping to find a solution for adding points as I know many of you like to glance ahead at points before making something.

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 (11/15)
B: Overnight Oats with Figs and Honey
L: Chicken Salad with Lemon and Dill in ½ a whole wheat pita with sliced cucumbers
D: Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt and Autumn Salad with Pears and Gorgonzola

Total Calories: 970*

TUESDAY (11/16)
B: LEFTOVER Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt with an orange
L: Chicken Salad with Lemon and Dill over 2 cups arugula
D: Turkey Picadillo with ¾ cup brown rice and Quick Cabbage Slaw
Total Calories: 1,046*

WEDNESDAY (11/17)
B: Oatmeal Berry Smoothie Bowl topped with 2 tablespoons sliced almonds
L: Chicken Salad with Lemon and Dill in ½ a whole wheat pita with sliced cucumbers
D: Beef and Kabocha Squash Stew with 2 ounces multigrain baguette
Total Calories: 985*

THURSDAY (11/18)
B: Oatmeal Berry Smoothie Bowl topped with 2 tablespoons sliced almonds
L: LEFTOVER Beef and Kabocha Squash Stew with 2 ounces multigrain baguette
D: Chicken and Broccoli Noodle Casserole and 2 cups mixed greens with 2 teaspoons light vinaigrette

Total Calories: 1,051*

FRIDAY (11/19)
B: Overnight Oats with Figs and Honey
L: LEFTOVER Chicken and Broccoli Noodle Casserole
D: Salmon Fried Rice (recipe x 4)

Total Calories: 966*

SATURDAY (11/20)
B: Easy Bagel Recipe** with 2 tablespoons whipped cream cheese, sliced tomatoes and red onion
L: 1 cup Broccoli Cheese and Potato Soup with ½ turkey sandwich**
D: DINNER OUT!

Total Calories: 596*

SUNDAY (11/21)
B: Spanakopita Baked Eggs with ½ a toasted whole wheat pita
L: LEFTOVER 1 cup Broccoli Cheese and Potato Soup with Chickpea Avocado Salad (recipe x 2)
D: Turkey Meatball Tortellini Soup with Spinach and Easy Garlic Knots
Total Calories: 1,057*

*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.
**Double recipe to use for Garlic Knots for Sunday dinner. Turkey sandwich includes 1 slice whole grain bread, 2 ounces turkey breast, mustard and lettuce.

*Google doc

Shopping List

Produce

  • 2 medium fresh figs
  • 1 medium orange
  • 3 medium lemons
  • 2 small pears
  • 1 medium banana (peel and put in freezer for Smoothie Bowls)
  • Optional Smoothie Bowl toppings: banana, blueberries, raspberries, strawberries
  • 1 medium red bell pepper
  • 2 medium cucumbers
  • 1 small (5-ounce) Hass avocado
  • 2 medium heads garlic
  • 1 medium shallot
  • 2 pounds broccoli florets
  • 1 small head cauliflower
  • 1 (1-pound) Kabocha squash
  • 2 medium Russet potatoes
  • 1 small bunch celery
  • 1 medium PLUS 1 large carrots
  • 1 (5-ounce) bag/clamshell fresh baby arugula
  • 1 (10-ounce) bag/clamshell baby spinach
  • 1 (1-pound) bag/clamshell mixed baby greens
  • ½ small head white cabbage
  • 1 medium head Romaine lettuce
  • 2 medium bunches scallions
  • 1 small bunch/container fresh dill
  • 1 small bunch fresh Italian parsley
  • 1 small bunch fresh cilantro (optional, for Turkey Picadillo)
  • 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Beef Stew, if desired)
  • 1 small bunch/container fresh thyme (can sub 1 teaspoon dry in Beef Stew, if desired)
  • 1 dry pint cherry or grape tomatoes
  • 3 medium vine-ripened tomatoes
  • 1 small red onion
  • 2 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

  • 1 rotisserie chicken
  • 1 pound boneless, skinless chicken breasts (can sub ¾ pound pre-cooked, if desired)
  • 2 pounds 93% lean ground turkey
  • 2 pounds stew beef
  • 1 pound wild salmon
  • ½ pound sliced deli turkey breast (I like Boar’s Head)

Grains*

  • 1 package quick oats
  • 1 package whole wheat seasoned breadcrumbs
  • 1 package whole wheat pita
  • 1 loaf sliced whole grain bread
  • 1 (10-ounce) multigrain baguette
  • 1 medium package unbleached all-purpose flour
  • 1 small bag dry brown rice (or 5 cups pre-cooked)
  • 1 small package egg or No Yolks noodles

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)
  • Raw honey
  • Red wine vinegar
  • Unfiltered apple cider vinegar (Bragg’s)
  • Dijon mustard
  • Yellow mustard
  • Cumin
  • Bay leaves
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Soy sauce*
  • Sriracha or Chile Garlic sauce (optional, for serving with Salmon Fried Rice)
  • Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
  • Sesame oil

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 small box butter
  • 1 small tub whipped cream cheese
  • 1 small package feta cheese
  • 1 small package gorgonzola cheese (can sub ¼ cup feta in Autumn Salad, if desired)
  • 1 (9-ounce) package fresh spinach cheese tortellini
  • 1 medium wedge Parmigiano Reggiano
  • 1 (17.5-ounce) container whole milk plain Greek yogurt
  • 1 (17.5-ounce) container nonfat plain Greek yogurt
  • 1 (16-ounce) bag reduced fat shredded sharp cheddar cheese (I like Sargento)
  • 1 small package 2% American cheese (can sub extra cheddar in Broccoli Cheese Potato Soup, if desired)
  • 1 pint skim or 1% milk
  • 1 (12-ounce) container unsweetened soy, oat or nut milk (can sub skim milk in Overnight Oats and/or Smoothie Bowl, if desired)

Canned and Jarred

  • 1 (32-ounce) carton beef broth
  • 2 (48-ounce) cartons reduced sodium chicken broth
  • 2 (15-ounce) cans chickpeas
  • 1 small jar sun-dried tomatoes
  • 1 small jar pitted green Spanish olives
  • 1 (8-ounce) can tomato sauce

Frozen

  • 1 small bag mixed berries
  • 1 ½ pounds frozen chopped spinach

Misc. Dry Goods

  • 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package pecan halves (if buying from bulk bin, you need about ½ cup)
  • 1 small bag sliced almonds (if buying from bulk bin, you need ¼ cup)
  • 1 small bottle Marsala wine
  • Baking powder

*You can buy gluten free, if desired

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