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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
I can’t believe it is November! The weather seems to be pretty crazy lately too, I have friends who are already getting snow! There is nothing like a warm bowl of soup on a chilly fall day or after coming in from playing in the snow! Some of my favorite soups are my Beef, Tomato and Acini di Pepe Soup, my Dad’s Creamy Cauliflower Soup andof course my Chicken Noodle Soup!
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!
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 co*cktails, 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 (11/9)
B: Pumpkin Cream Cheese Muffins* (7B 7G 7P) with an apple (0B 0G 0P)
L: Greek Chickpea Salad (½ recipe) (6B 6G 6P)
D: Spaghetti with Butternut Leek Parmesan Sauce (10B 10G 8P) and a green salad # (1B 1G 1P)
Totals: WW Points 24B 24G 22P, Calories 916**
TUESDAY (11/10)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) with an apple (0B 0G 0P)
L: Greek Chickpea Salad (6B 6G 6P)
D: Spiralized Mexican Sweet Potato and Chicken Casserole (5B 9G 4P)
Totals: WW Points 18B 22G 17P, Calories 891**
WEDNESDAY (11/11)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) with an apple (0B 0G 0P)
L: LEFTOVER Spiralized Mexican Sweet Potato and Chicken Casserole (5B 9G 4P)
D: Air Fryer Chicken Tenders (3B 7G 3P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 19B 27G 18P, Calories 1,049**
THURSDAY (11/12)
B: Overnight Oats in a Jar(5B 5G 3P)
L: 2 slices thin whole grain bread (4B 4G 4P), 2 ounces deli turkey (0B 1G 0P), 1 tablespoon light mayonnaise (1B
1G 1P), handful mixed greens (0B 0G 0P)
D: Carne Guisada (7B 7G 6P) with ½ cup brown rice (3B 3G 0P) and 1 tablespoon Aji Columbian Picante (0B 0G 0P)
Totals: WW Points 20B 21G 14P, Calories 823**
FRIDAY (11/13)
B: Overnight Oats in a Jar(5B 5G 3P)
L: LEFTOVER Carne Guisada (7B 7G 6P) with ½ cup brown rice (3B 3G 0P) and 1 tablespoon Aji Columbian Picante
(0B 0G 0P)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2B 7G 2P) and ¾ cup whole wheat orzo (4B 4G 0P)
Totals: WW Points 21B 26G 11P, Calories 995**
SATURDAY (11/14)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P) and a clementine
(0B 0G 0P)
L: Turkey Meatball Spinach Tortellini Soup* (6B 6G 6P)
D: ORDER IN!
Totals: WW Points 15B 15G 15P, Calories 617**
SUNDAY (11/15)
B: LEFTOVER Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 1 tablespoon maple syrup (3B 3G 3P) and a
clementine (0B 0G 0P)
L: Creamy Shrimp and Celery Salad (2B 3G 2P)
D: Turkey Meatloaf (3B 5G 3P)with Baked Cauliflower “Mac” and Cheese (8B 8G 8P)
Totals: WW Points 22B 25G 22P, Calories 998**
*Freeze any leftovers you/your family won’t eat. Make muffins Sunday night, if desired.
**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 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
Shopping List
Produce
- 3 medium apples (any variety)
- 1 (1-pound) container fresh blueberries
- 1 small banana
- 8 medium clementines
- 5 medium limes
- 3 medium lemons
- 3 Persian cucumbers (can sub 1 small English cucumber, if desired)
- 1 small and 2 medium cucumbers
- 1 medium green bell pepper
- 2 medium heads garlic
- 1 small jalapeño
- ¾ pound (2) sweet potatoes
- 10 ounces baby red potatoes
- 1 (1-pound) butternut squash
- 2 medium heads cauliflower
- ¾ pound broccoli florets
- 2 large carrots
- 1 small bunch celery
- 2 large bunches of scallions
- 1 large leek
- 1 small bunch/container fresh oregano (can sub 1 teaspoon parsley in Greek Chickpea Salad, if desired)
- 1 small bunch/container fresh sage
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh dill (optional garnish for Shrimp Salad)
- 1 (5-ounce) bag/clamshell mixed baby greens
- 1 (10-ounce) bag/clamshell baby spinach
- 1 dry pint grape or cherry tomatoes
- 2 small and 5 medium vine-ripened tomatoes
- 1 small red onion
- 2 small and 2 medium yellow onions
Meat, Poultry and Fish
- 1 pound boneless, skinless chicken breasts
- 1 ¼ pounds boneless, skinless chicken tenders
- 1 ½ pounds beef stew meat
- 2 pounds peeled and deveined large shrimp
- 2 ounces sliced deli turkey
- 10 ounces 93% lean ground turkey
- 1 1/3 pounds 99% lean ground turkey
Grains*
- 1 package whole white wheat flour
- 1 package unbleached, all-purpose flour
- 1 package whole wheat or white seasoned breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 package spaghetti
- 1 package whole wheat orzo
- 1 small loaf sliced whole grain bread (can sub a small roll for turkey sandwich, if desired)
- 1 package dry brown rice (or 2 ½ cups pre-cooked)
- 1 small package quick oats
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Coconut oil
- Baking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Pumpkin pie spice
- Nutmeg
- Cinnamon
- Vanilla extract
- Cumin
- NuNaturals liquid vanilla stevia or your favorite sweetener
- Light mayonnaise
- Adobo seasoning
- Anchiote or sazon
- Bay leaves
- Marjoram
- White vinegar
- Balsamic vinegar
- Light vinaigrette dressing (or make your own with ingredients in list)
- Ketchup
- Worcestershire sauce
- Old Bay seasoning
- Pure maple syrup
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 box unsalted butter
- 1 container light butter (can sub 1 tablespoon regular butter in Spaghetti with Butternut Sauce, if desired)
- 1 (9-ounce) package spinach and cheese tortellini
- 1 medium wedge fresh Parmigiano-Reggiano
- 1 pint 1% buttermilk
- 1 chunk fresh feta cheese
- 1 small package reduced fat feta cheese (can sub 1 ½ ounces regular feta in Tuscan Shrimp, if desired)
- 1 package reduced fat cream cheese
- 1 (8-ounce) bag shredded or block pepper jack cheese
- 1 (8-ounce) bag shredded sharp cheddar cheese
- 1 quart skim milk
- 1 small tub light sour cream
Canned and Jarred
- 1 (15-ounce) can pumpkin puree
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can black beans
- 1 (15-ounce) can no salt added cannellini beans
- 1 small jar Kalamata or Gaeta olives
- 2 (32-ounce) cartons reduced sodium chicken broth
Frozen
- 1 small bag corn kernels
Misc. Dry Goods
- 1 small package raw sugar
- 1 small package granulated sugar
- Baking soda
- Baking powder
- 4 dried guajillo chili peppers
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 bottle/can light beer
- 1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons)
*You can buy gluten free, if desired
