7 Day Healthy Meal Plan (Nov 30-Dec 6)
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
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 (11/30)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Chicken Brown Rice Bowl* (7B 10G 4P)
D: Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 19B 26G 16P, Calories 991**
TUESDAY (12/1)
B: Banana Bread Muffin in a Mug (2B 2G 2P) and an apple (0B 0G 0P)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Barbacoa Beef (3B 3G 3P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P) and Corn Salsa with Lime (0B 2G 0P)
Totals: WW Points 19B 23G 19P, Calories 913**
WEDNESDAY (12/2)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2 ounces multigrain baguette (3B 3G 3P)
D: LEFTOVER Barbacoa Beef (3B 3G 3P) with 2 corn tortillas (3B 3G 3P), 2 tablespoons Jack cheese (2B 2G 2P) and ¼ cup shredded Romaine lettuce (0B 0G 0P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)
Totals: WW Points 21B 27G 21P, Calories 971**
THURSDAY (12/3)
B: Banana Bread Muffin in a Mug (2B 2G 2P) and an apple (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Sheet Pan Turkey Meatloaf and Broccoli (9B 10G 8P) with Skinny Garlic Mashed Potatoes (5B 5G 1P)
Totals: WW Points 19B 25G 14P, Calories 945**
FRIDAY (12/4)
B: 1 slice whole grain bread (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ a medium banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Spicy Shrimp Fried Rice (6B 7G 1P)
Totals: WW Points 15B 21G 10P, Calories 808**
SATURDAY (12/5)
B: Crustless Broccoli Cheddar Quiche (4B 6G 4P) and an orange (0B 0G 0P)
L: Chicken Parmesan Rolls***(5B 8G 5P)
D: ORDER IN!
Totals: WW Points 9B 14G 9P, Calories 369**
SUNDAY (12/6)
B: Breakfast Pizza (5B 8G 5P)
L: Tuna Salad Endive Wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Chicken Noodle Soup (4B 4G 4P) and ½ a grilled cheese # (8B 8G 8P)
Totals: WW Points 18B 22G 18P, Calories 1,003**
*Prep 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.
***Double dough for breakfast Sunday.
# Grilled cheese includes 1 slice whole grain bread and 1 ounce cheddar cheese.
Shopping List
Produce
- 6 medium apples (any variety)
- 4 medium oranges
- 3 medium limes
- 1 (very ripe) banana and 1 yellow banana
- 1 medium (6-ounce) Hass avocado
- 2 medium heads garlic
- 1 medium jalapeño
- 1 small red bell pepper
- 1 small cucumber
- 3 ears of corn (can sub a small bag of frozen corn kernels in Corn Salsa, if desired)
- 2 ½ pound broccoli florets
- 2 pounds (4 medium) Yukon gold potatoes
- 1 medium bunch celery
- 4 medium carrots
- 1 large bunch scallions
- 1 head endive
- 1 small bunch baby arugula
- 1 small bunch baby spinach (can sub a handful of arugula in Breakfast Pizza, if desired)
- 1 small head Romaine lettuce
- 1 small container/bunch fresh thyme
- 1 small bunch/container fresh basil
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 2 small vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 medium red onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 3 pounds beef eye of round or bottom round roast
- 1 1/3 pounds 93% ground turkey
- 1 pound large peeled and deveined shrimp
- 1 package center-cut bacon
- 1 pound (4) boneless, skinless chicken thighs
- 12 ounces rotisserie chicken breast (or you can buy 1 pound boneless, skinless breasts and cook yourself)
Grains*
- 1 loaf sliced whole grain bread
- 1 (5-pound) package unbleached all-purpose flour
- 1 small package dry brown rice (or 3 ½ cups pre-cooked)
- 1 small package extra long grain or basmati rice (can sub 1 cup dry brown rice in Cilantro Lime Rice, if desired)
- 1 small package corn tortillas (you need 8)
- 1 (12-ounce) multigrain baguette
- 1 small package quick oats
- 1 small package egg noodles
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)
- Sriracha sauce
- Bay leaves
- Vanilla extract
- Cumin
- Oregano
- Ground cloves
- Red wine vinegar
- Unfiltered apple cider vinegar (I like Bragg’s)
- Ketchup
- Worcestershire sauce
- Chili powder
- Paprika
- Garlic powder
- Cayenne pepper
- Sesame oil
- Sesame seeds
- Crushed red pepper flakes
- Soy sauce*
- Asian fish sauce (can sub extra soy sauce in Fried Rice, if desired)
- Nutmeg
- Light mayonnaise
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 small wedge Gruyere cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small tub light sour cream
- 1 (17.5-ounce) tub plain nonfat Greek yogurt (I like Stonyfield)
- 1 (6-ounce) container plain whole milk Greek yogurt
- 1 quart 2% milk
- 1 (8-ounce) container skim milk (can sub ¼ cup 2% milk in Mashed Potatoes, if desired)
- 1 small wedge Pecorino Romano cheese
- 1 small box unsalted butter
- 1 small tub whipped butter (can sub 1 tablespoon unsalted butter in Mashed Potatoes, if desired)
- 1 pint half and half
Canned and Jarred
- 1 (5-ounce) can light tuna in water
- 1 small can/jar chipotle peppers in adobo
- 1 small jar peanut butter
- (28-ounce) can whole plum tomatoes
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton reduced sodium chicken (or vegetable) broth
- 1 small jar marinara sauce
Misc. Dry Goods
- 1 small package granulated sugar (optional, for Banana Bread Muffins)
- Baking powder
- Optional Banana Bread Muffin add-ins: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, or hemp seeds
*You can buy gluten free, if desired
Just wanted you to know I was so excited when I accidentally stumbled onto your website. We have been on a weight loss plan that involved a lot of “their” food and left it because we want to eat real food. We’re 75 & 80 yrs old, need to lose about 40 pounds each, like to cook and prefer fresh over packaged, prepared foods. I printed the menu and grocery list and then downloaded the week’s recipes into my Paprika Recipe Manager plan under a category called Skinny Taste Recipes. I think your website might be the “weight loss/management” plan we’ve been looking for. Thanks so much and please do keep going!
Welcome Janet! Hope you enjoy!
Love these meal plans! It sure takes the hassle out of planning making me that much more likely to stick to my healthy eating goals. I love the variety day to day and week to week. Thank you for publishing!
Love the meal plan! I mix up the days sometimes, but always follow the shopping list. I did the banana bread muffin in your air fryer….. YUM!
love it have your cookbooks. First Time trying the meal plan. Thanks for preparing
I just went grocery shopping and felt really overwhelmed by the quantities and how expensive it was. I tried to double the recipes for my boyfriend and myself.
I feel like I probably shouldn’t have been buying double of everything to feed two people. Is there an easier way to make the meal plan for two people instead of just one?
Thank you for these meal plans, they are a life saver!
Thank you for doing this every week. You are a life saver!
Thank you so much for doing these!
I made your pumpkin roll dessert and it was fantastic!
Hi! I used many of your tips throughout the Thanksgiving meal. But specifically, I served your Detox Soup (I called it cream of broccoli and left out the lentils), Mashed Cauliflower, and the Pumpkin Cheesecake Shooters instead of pumpkin pie. Thank you so much for your recipes and tips. This website has become my go-to for everything food.