A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
If this year has taught me anything- it is to be thankful for the simple things that we normally take for granted- like spending time and breaking bread with our family. I hope you all have a happy and healthy Thanksgiving and take time to appreciate all the little things! I have included lots of Thanksgiving recipes this week (including leftovers!) but a few others you might like are Leftover Turkey Pot Pie Empanadas and for dessert, a Pumpkin Roll, Lightened Up!
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!
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
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 (11/23) B: Huevos Pericos (½ recipe) (2B 8G 2P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P) D: Mushroom Stroganoff (9B 10G 9P) with 1 ½ cups romaine lettuce (0B 0G 0P), 1 tablespoon Skinny Caesar Dressing (1B 1G 1P) and 1 tablespoon parmesan cheese (1B 1G 1P)
Totals: WW Points 17B 24G 17P, Calories 943*
TUESDAY (11/24) B: ⅓ cup quick oats** (3B 3G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and a pear (0B 0G 0P) D: Shrimp Scampi Tacos with Caesar Salad Slaw (6B 10G 6P)
Totals: WW Points 16B 20G 13P, Calories 865*
WEDNESDAY (11/25) B: Huevos Pericos (½ recipe) (2B 8G 2P) L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P) D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)
Totals: WW Points 14B 20G 10P, Calories 938*
THURSDAY (11/26) B: ⅓ cup quick oats** (3B 3G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (0B 0G 0P), 1 tablespoon 1% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt L: Skinny Baked Brie Phyllo Cups with Craisins and Walnuts (2B 2G 2P), Stuffed Mushrooms with Broccoli Rabe and Sausage (3B 3G 3P), and Slow Cooker Butternut Pear Soup (2B 2G 2P) D: Herb and Salt-Rubbed Dry Brine Turkey (0B 2G 0P) with Cranberry Pear Sauce (2B 3G 2P), Chicken Sausage and Herb Stuffing (4B 4G 4P), and Mashed Sweet Potatoes Brulee (5B 5G 2P) Totals: WW Points 24B 27G 18P, Calories 1,080*
FRIDAY (11/27) B: 2 scrambled eggs (0B 4G 0P) with whole grain toast (3B 3G 3P) and ½ grapefruit (0B 0G 0P) L: Leftover Turkey Harvest Cobb (11B 12G 11P) D: Turkey Pot Pie Soup (3B 4G 2P) with 1 whole grain roll (3B 3G 3P)
SUNDAY (11/29) B: Leftover Turkey & Sweet Potato Frittata (3B 5G 1P) with an orange (0B 0G 0P) L: Italian Chopped Salad (recipe x 2) (8B 8G 8P) D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) (4B 6G 4P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 20B 24G 13P, Calories 995*
*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.
**Cook oats with water according to package instructions then add toppings.
2 small and 3 medium Bartlett pears
3 medium apples (any variety)
4 medium oranges
3 medium lemons
1 medium grapefruit
2 medium red bell peppers
1 package mini rainbow peppers
1 medium (6-ounce) Hass avocado
1 (12-ounce) package cranberries (can buy frozen, if desired)
1 small package alfalfa sprouts
1 medium head garlic
3 large shallots
1 (3-inch) piece fresh ginger
1 large cucumber
1 medium English cucumber
1 pound broccoli florets
1 large bunch broccoli rabe
6 ¼ pounds sweet potatoes
2 ¼ pounds Russet potatoes
3 pounds butternut squash
1 medium bunch celery
2 medium carrots
1 pound sliced Cremini mushrooms
24 whole Baby Bella mushrooms
5 ounces sliced white mushrooms
3 ½ ounces Shiitake mushrooms
1 large bunch scallions
2 large head Romaine lettuce
1 (5-ounce) bag/clamshell mixed greens with spinach
1 medium bunch fresh Italian parsley
1 small bunch/container fresh oregano
1 small bunch/container fresh rosemary
1 small bunch/container fresh thyme
1 small bunch/container fresh sage
5 vine-ripened tomatoes
1 dry pint cherry or grape tomatoes
1 small red onion
2 small, 2 medium and 1 large yellow onions
Meat, Poultry and Fish
2 pounds plus 13 ounces Italian chicken sausage
1 pound peeled and deveined jumbo shrimp
1 pound (4) wild salmon fillets
1 package center-cut bacon
2 ounces genoa salami
1 frozen or fresh 16-lb turkey (can adjust size according to servings needed, if desired)**
1 small package quick oats
1 small package corn tortillas (you need 8)
1 loaf whole grain sliced bread (I like Dave’s Killer Thin Sliced)
1 package unbleached all-purpose flour
1 package No-Yolk egg white pasta
1 small package whole grain rolls
1 small package dry brown rice (or 3 cups pre-cooked)
1 small package plain breadcrumbs
1 (14-ounce) loaf whole wheat French bread or baguette