7 Day Healthy Meal Plan (Nov 2-8)

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 (Nov 2-8)

7-Day Healthy Meal Plan

As the weather starts to turn cold I love pulling out comfy sweaters and recipes for comfort food. There is nothing quite like warming up with your favorite food that also brings back happy memories! Chicken Enchiladas and Meatloaf and Brown Gravy are two of my favorites, what are some of yours?

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 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 (11/2)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: Turkey Club (7B 8G 7P)
D: Vegetarian Mushroom Kale Lasagna Rolls (6B 7G 6P) with a green salad* (1B 1G 1P)
Totals: WW Points 21B 23G 18P, Calories 932**

TUESDAY (11/3)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Turkey Club (7B 8G 7P)
D: LEFTOVER Vegetarian Mushroom Kale Lasagna Rolls (6B 7G 6P) with a green salad* (1B 1G 1P)

Totals: WW Points 14B 20G 14P, Calories 943**

WEDNESDAY (11/4)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: Buffalo Shrimp Lettuce Wraps (½ recipe) (4B 5G 4P)
D: Turmeric Roasted Chicken and Sweet Potatoes (11B 11G 8P)

Totals: WW Points 22B 23G 16P, Calories 987**

THURSDAY (11/5)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Buffalo Shrimp Lettuce Wraps (½ recipe) (4B 5G 4P)
D: Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)

Totals: WW Points 7B 16G 11P, Calories 810**

FRIDAY (11/6)
B: 1 slice whole grain bread (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0P 0G)
L: LEFTOVER Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
D: Skillet Cajun Spiced Flounder with Tomatoes (0B 2G 0P) with 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 12B 18G 16P, Calories 922**

SATURDAY (11/7)
B: Crustless Quiche Lorraine # (5B 7G 5P) and an orange (0B 0G 0P)
L: Open Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 9B 12G 9P, Calories 592**

SUNDAY (11/8)
B: Whole Wheat Pumpkin Pancakes (8B 8G 8P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Avocado and Lump Crab Salad (recipe x 2) (5B 5G 5P)
D: Salisbury Steak Meatballs (5B 6G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 28B 29G 24P, Calories 994**

*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup light vinaigrette. Freeze any leftover lasagna you/your family won’t eat.

**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.
# Freeze any leftover you/your family won’t eat.

7 Day Healthy Meal Plan (Nov 2-8)

*Google doc

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24 comments

  1. You are a Godsend. Thank you! A friend of mine has been following your meal plans for a few years with great results. I just started this week. I am terrible in the kitchen, and I struggle to find things that are both healthy and that my children will eat. Your plan is the perfect balance of both and in a few days I am already building up my confidence in the kitchen. Thank you for making it so easy and tasty to feed my family well!!!! Please keep sharing your gift and talent with all of us who need help!

  2. Unfortunately you do not accept my email address. Why??

  3. Your meal plans are great! I use them in full at least once per month, and rely on them for ideas throughout the rest of the month. Please keep publishing them!

  4. I love your meal plans! I stop by every weekend (& throughout the week!) and use your plans to jump start my own for the week — making tweaks to suit my family’s needs. Please, don’t ever stop! I’m not sure what I would do! xo

  5. AMAZING!!! Can’t believe I never stumbled upon this before – thank you for these amazing meal plans – so comprehensive, easy, and delicious! Thank you! Thank you! Recommending to everyone I know 🙂

  6. I love seeing this meal plan in my inbox each week! I am sure it is lots of work, but you are making a difference in my life. Thank you!

  7. Love these meal plans too, especially since they allow some wiggle room. I’m only 4’10” and in my early 60’s with an under-active thyroid so most meal plans are far too many calories for my tiny frame. I’ve been too busy to follow them but I’m hoping to start soon. It will be much easier since we won’t be dining indoors, at least not until COVID is eradicated or a vaccine becomes available. I’m making Carne Asada Salad for the main meal today. My husband was not a guacamole fan until we tried your recipe. Now he can’t have enough! He thinks this is the best tasting steak he has ever had. Who would have thought just 4 seasoning ingredients could take steak from ordinary to wow?

  8. Thank you. I love these menus!

  9. Thank you for this week’s menu and all the others. So much fun to see what we’ll be trying each week. Been doing the menus for 2 years now <3

  10. I’ve been a HUGE fan for close to five years. My family and I enjoy your most of your recipes and try to make them for dinner. There are exceptions here and there.. I have a cinnamon allergy and there are some food either myself, my husband, or my oldest child refuse to eat. Plus, we like some variety of course. We don’t follow your meal plans to the letter, but I do read through them every week. This week I was severely disappointed. I feel the love and dedication you put into your recipes and plans. This week I didn’t. I feel like overall this week was very lackluster. None of the recipes were anything I’d want to try and there were two nights of leftovers.

    Please keep making your meal plans though. My family thoroughly enjoys them.

  11. Been following these menus for over a month now! Please don’t stop! I can’t find another meal plan that fits my tastes!

  12. I love these menus! Please keep them coming! It makes my life so much easier having a full menu to start my menu planning from! And pumpkin pancakes…hello fall!!