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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 (Nov 13-19)
The holiday season is almost here! I love to focus on Thanksgiving and the family time it brings. Looking for the perfect side dish for the day or to bring to a Friendsgiving? Check out my Roasted Sweet Potatoes or these Stuffed Mushrooms with Broccoli Rabe and Sausage. Want to fix the perfect turkey? Look no further than this Herb and Salt-Rubbed Dry Brine Turkey or this Sheet Pan Thanksgiving Dinner if you have a smaller crowd. End your meal with this delightful Pumpkin Roll Lightened Up or my super easy Pumpkin Pie Dip.
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!
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:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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. 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!
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 (11/13)
B: Cinnamon-Raisin Overnight Oats
L: Autumn Kale Salad with Chicken (½ recipe)
D:Cheesy Baked Pumpkin Pasta with a green salad*
Total Calories: 1,297**
TUESDAY (11/14)
B: Cinnamon-Raisin Overnight Oats
L: Autumn Kale Salad with Chicken
D: Enchilada Turkey Meatloaf with Cilantro Lime Cauliflower Rice and 1 ounce avocado
Total Calories: 1,256**
WEDNESDAY (11/15)
B: High-Protein Enchilada Scrambled Eggs with a thin slice of whole grain toast
L: LEFTOVER Enchilada Turkey Meatloaf with Cilantro Lime Cauliflower Rice and 1 ounce avocado
D: Healing Turmeric Chicken Noodle Soup
Total Calories: 1,200**
THURSDAY (11/16)
B: High-Protein Enchilada Scrambled Eggs with a thin slice of whole grain toast
L: LEFTOVER Healing Turmeric Chicken Noodle Soup
D: Stuffed Butternut Squash with Wild Rice and Sausage #
Total Calories: 1,040**
FRIDAY (11/17)
B: ¾ cup nonfat Greek yogurt with 1 small chopped apple, 1 teaspoon honey and 1 tablespoon walnuts
L: LEFTOVER Healing Turmeric Chicken Noodle Soup
D: Blackened Fish with Key Lime Tartar with Roasted Broccoli with Smashed Garlic
Total Calories: 1,122**
SATURDAY (11/18)
B: Bacon, Spinach Breakfast Casserole with Gruyere Cheese and an orange
L: Meximelt with Black Bean, Avocado, Cucumber and Tomato Salad
D: DINNER OUT
Total Calories: 656**
SUNDAY (11/19)
B: LEFTOVER Bacon, Spinach Breakfast Casserole with Gruyere Cheese and an orange
L: LEFTOVER Meximelt with Black Bean, Avocado, Cucumber and Tomato Salad
D: Garlic Lover’s Roast Beef with Roasted Delicata Squash and Brussels Sprouts
Total Calories: 1,012**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette
**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.
#Make an extra 3 cups rice for dinner Friday, if desired.
Shopping List
Produce
- 2 small bananas
- 1 small PLUS 1 medium apple
- 6 medium limes
- 1 medium key lime
- 1 medium lemon (optional, for Chicken Soup)
- 8 medium oranges
- 1 small PLUS 5 medium Hass avocados
- 2 medium heads garlic
- 2 medium shallot
- 1 (2-inch) piece fresh ginger
- 2 small jalapenos
- 1 small English cucumber
- 1 small cucumber
- 1 pound Brussels sprouts
- 1 small PLUS 1 large butternut squash
- 2 medium Delicata squash
- 1 medium zucchini
- 3 medium carrots
- 1 small bunch celery
- 1 medium head cauliflower
- 2 ½ pounds broccoli florets
- 5 ounces button, shiitake or baby bella mushrooms
- 1 small red bell pepper
- 4 large bunches scallions (you need about 20 scallions)
- 1 large bunch fresh cilantro
- 1 small bunch/container fresh rosemary (can sub a pinch of dry in Pumpkin Pasta, if desired)
- 1 small bunch/container fresh thyme (can sub 1 teaspoon dry in Stuffed Butternut, if desired)
- 1 small bunch/container fresh dill
- 1 large bunch Lacinato kale
- 1 (1-pound) bag/clamshell baby spinach
- 1 (10-ounce) bag/clamshell mixed greens
- 1 dry pint grape or cherry tomatoes
- 4 medium vine-ripened tomatoes
- 1 large red onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 (2 to 3-pound) beef roast or eye of round
- 1 rotisserie chicken breast
- 1 package center-cut bacon
- ½ pound sweet Italian chicken or turkey sausage
- 2 ½ pounds 93% lean ground turkey
- 4 boneless, skinless chicken thighs or breasts
- 1 ½ pounds (4) skinless white fish fillets (such as mahi mahi, grouper, red snapper or tilapia)
Grains*
- 1 package quick oats
- 1 (16-ounce) package whole wheat short pasta (I like Delallo)
- 1 (12-ounce) package vermicelli rice noodles
- 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 medium package dry wild rice
- 1 package low-carb taco size flour tortillas (I like La Banderita Carb Counter)
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
- Apple cider vinegar
- Pure maple syrup
- Dijon mustard
- Light vinaigrette dressing (or make your own with ingredients in list)
- Cumin
- Onion powder
- Turmeric
- Adobo seasoning
- Honey
- Cayenne pepper
- Garlic powder
- Thyme
- Oregano
- Light mayonnaise
- Taco seasoning (or make your own with ingredients in list)
- Paprika
- Rosemary
- Balsamic glaze
- Hot chili powder
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 quart unsweetened almond milk or milk of your choice
- 1 (8-ounce) container skim milk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container reduced fat sour cream
- 1 small log goat cheese
- 1 small wedge fresh Pecorino Romano cheese
- 1 small wedge fresh Parmesan (optional for topping Roasted Broccoli)
- 1 (8-ounce) block Grueyere cheese (I like Finlandia)
- 1 (8-ounce) block Monterey Jack or Colby Jack cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub Monterey Jack or Colby in Enchilada Scrambled Eggs, if desired)
Canned and Jarred
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can reduced sodium black beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can pumpkin puree (or ingredients to make your own)
- 2 (15-ounce) cans tomato sauce
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (32-ounce) carton chicken bone broth or chicken broth
- 1 (8-ounce) can PLUS 2 (15-ounce) cans tomato sauce
- 1 (4-ounce) can mild chopped green chiles
- 1 small can/jar chipotle peppers in adobo
- 1 small jar dill pickles
Frozen
Misc. Dry Goods
- 1 small package ground flax seeds
- 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package walnut halves (if buying from bulk bin, you need about 3 tablespoons)
- 1 small package pecan halves (if buying from bulk bin, you need about 3 tablespoons)
- 1 small package raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 small package unsweetened or juice sweetened cranberries
- 1 package bouillon cubes
- Monk fruit sweetener (or sweetener of your choice)
*You can buy gluten free, if desired
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