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 (November 18-24)
With Thanksgiving just around the corner many of you may be planning the perfect Friendsgiving feast. Whether you are looking for an easy appetizer like this beautiful Autumn Whipped Ricotta Dip, a simple side like Roasted Sweet Potatoes or one of my favorite (and easy!) desserts, Pumpkin Pie Dip (looks awesome served in a small pumpkin!), any of these dishes are sure to bring a smile to your friends’ faces. .
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!
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:
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!)
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 (11/18)
B: Mini Quiche and an orange
L: Chicken Waldorf Salad on 1 slice whole grain bread
D: Instant Pot Baked Ziti with Massaged Raw Kale Salad
Total Calories: 1,208*
TUESDAY (11/19)
B: Mini Quiche and a pear
L: Chicken Waldorf Salad on 1 slice whole grain bread
D: Ground Turkey Taco Skillet
Total Calories: 1,212*
WEDNESDAY (11/20)
B: Mini Quiche and an orange
L: Chicken Waldorf Salad on 1 slice whole grain bread
D: Slow Cooker Ramen with Beef* and Shrimp Egg Rolls
Total Calories: 1,129*
THURSDAY (11/21)
B: Mini Quiche and a pear
L: LEFTOVER Slow Cooker Ramen with Beef with 1 cup steamed edamame
D: Instant Pot Garlicky Cuban Pork with Arroz Congri and 1 ounce avocado
Total Calories: 1,080*
FRIDAY (11/22)
B: Pumpkin Overnight Oats
L: LEFTOVER Slow Cooker Ramen with Beef with 1 cup steamed edamame
D: Blackened Shrimp and Grits with Sautéed Collard Greens with Bacon
Total Calories: 1,007*
SATURDAY (11/23)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Cuban Sandwich Quesadilla # (recipe x 4)
D: DINNER OUT
Total Calories: 600*
SUNDAY (11/24)
B: Pumpkin Spice Pancakes with Pumpkin Butter
L: Sausage Tortellini Soup
D: Apple Cider Baked Chicken and Cabbage with Parmesan Brussels Sprouts
Total Calories: 1,207*
*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.
**Set aside 2 servings of noodles for lunch Thurs/Fri.
#Use leftover Cuban Pork for quesadilla.
Shopping list
Produce
- 2 medium oranges
- 2 medium pears
- 5 medium bananas
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 medium PLUS 1 large Granny Smith apples
- ½ pound seedless red grapes
- 1 medium lemon
- 3 medium limes
- 1 medium grapefruit
- 1 small (5-ounce) avocado (plus 1 small (optional) for topping Turkey Skillet)
- 2 large heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small jalapeno
- 1 small red bell pepper
- 1 small green bell pepper
- 1 pound Brussels sprouts
- 1 small bunch celery
- 2 medium carrots
- 4 baby bok choy
- 1 (8-ounce) package sliced mushrooms (shiitake, maitake or shimegi)
- 1 medium bunch Lacinato kale
- 1 large bunch collard greens
- ½ medium head red cabbage
- ½ medium head green cabbage
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby greens
- 1 small bunch scallions
- 1 small bunch cilantro
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh thyme (can sub dry thyme in Apple Cider Chicken, if desired)
- 1 small bunch/container fresh rosemary
- 1 small vine-ripened tomato
- 1 medium red onion
- 2 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- ½ pound thick sliced lean deli ham
- ½ pound sweet Italian chicken sausage
- 1 large (about 9 ounces) boneless, skinless chicken breast
- 4 bone-in chicken legs (thighs and drumsticks)
- 1 pound 93% lean ground turkey
- 1 (1-pound) chuck roast
- 1 (3-pound) boneless pork shoulder blade roast
- ½ pound peeled and deveined large shrimp
- 1 pound peeled and deveined jumbo shrimp
- 1 small package bacon
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)
- Cinnamon
- Pumpkin pie spice
- Vanilla extract
- Yellow mustard
- Dijon mustard
- Light mayonnaise
- Chili powder
- Smoked paprika
- Paprika
- Cumin
- Cayenne
- Regular or reduced sodium soy sauce*
- Toasted sesame oil
- Sesame seeds
- Unseasoned rice vinegar
- Bay leaves
- Hot sauce
- Oregano
- Garlic powder
- Thyme
- Apple cider vinegar
- Italian seasoning
- Optional dipping sauce for Spring Rolls: Sweet chili sauce, duck sauce or spicy mustard
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (9-ounce) package three cheese tortellini (such as Buitoni)
- 1 package egg roll wrappers
- 1 (6-ounce) container whole milk yogurt
- 1 (6-ounce) container nonfat Greek yogurt
- 1 small container sour cream (optional, for topping Turkey Skillet)
- 1 (15-ounce) carton part-skim ricotta cheese
- 1 (8-ounce) container 1% (low fat) milk
- 1 pint nonfat milk
- 1 (8-ounce) block sharp cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) package sliced reduced fat Swiss cheese
- 1 medium wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baked Ziti, if desired)
- 1 small box butter
- Whipped cream (regular or dairy free, optional for topping Pumpkin Overnight Oats)
Grains*
- 1 small package quick oats
- 1 small package quick cooking grits (not instant)
- 1 small package dry long grain rice
- 1 (16-ounce) package whole wheat ziti or cavatappi pasta (I like Delallo)
- 1 (8-ounce) package ramen noodles
- 1 medium bag tortilla chips
- 1 small package whole wheat flour
- 1 package (6 to 8-inch) whole wheat low carb tortillas
- 1 small loaf sliced whole grain bread
Canned and Jarred
- 1 jar pumpkin butter (or ingredients to make your own)
- 1 small jar creamy peanut butter
- 1 (32-ounce) carton unsalted chicken bone broth (such as Pacific Foods)
- 2 (32-ounce) cartons low sodium chicken broth
- 2 (32-ounce) cartons low sodium beef broth
- 1 small jar Better than Bouillon Roasted Chicken Base
- 1 jar marinara (or ingredients to make your own)
- 1 large jar salsa
- 1 (15-ounce) can pinto beans
- 1 (15-ounce) can black beans
- 1 small jar sliced dill pickles
Frozen
- 1 small package corn kernels
- 1 medium package in-pod edamame (you need 2 cups)
- 1 box phyllo dough
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need about 2 tablespoons)
- 1 small package almonds (if buying from bulk bin, you need about ¼ cup)
- 1 small package pecan or walnut halves (if buying from bulk bin, you need about ¼ cup)
- Baking powder
- 1 small package brown sugar
- 1 small package granulated sugar
- 1 small bottle apple cider (you need 1 ¼ cups)
*You can buy gluten free, if desired