A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW Points.

Meal Plan

I know that this upcoming week is a crazy one for many of us, so I tried to keep the beginning of the week pretty simple and then incorporated some of my Thankgsiving recipes so that we can all use up those leftovers! I have a long list of things to be thankful for, and all of you are on that list. I wish all of you a happy holiday!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have complete 2019 with the other two colors, and I am working my way down so please be patient.

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 2019! 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 (11/25)
B: Apple Spiced Scones with Spiced Glaze* (7B 7G 7P) and a banana (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Butternut Squash Mac and Cheese (8B 8G 5P) with a green salad* (2B 2G 2P)
Totals: Freestyle™ SP 21B 24G 19P, Calories 1,048**

TUESDAY (11/26)
B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a pear (0B 0G 0P)
L: LEFTOVER Butternut Squash Mac and Cheese (8B 8G 5P) with a green salad (2B 2G 2P)
D: Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoons cheddar cheese (2G 2B 2P) and 1 ounce avocado
(1B 1G 1P)

Totals: Freestyle™ SP 19B 23G 16P, Calories 984**

WEDNESDAY (11/27)
B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a banana (0B 0G 0P)
L: LEFTOVER Butternut Squash Mac and  Cheese (8B 8G 5P) with a green salad (2B 2G 2P)
D: LEFTOVER Instant Pot Chicken Taco Chili (0B 4G 0P) with 2 tablespoons cheddar cheese (2G 2B 2P) and 1 ounce
avocado (1B 1G 1P)

Totals: Freestyle™ SP 19B 23G 16P, Calories 993**

THURSDAY (11/28)
B: Apple Spiced Scones with Spiced Glaze (7B 7G 7P) and a pear (0B 0G 0P)
L: Kale Salad with Quinoa and Cranberries (7B 7G 5P) and Spinach and Bacon Stuffed Mushrooms (1B 1G 1P)
D: HAPPY THANKSGIVING!!

Totals: Freestyle™ SP  15B 15G 13P, Calories 541**

FRIDAY (11/29)
B: 2 hard-boiled eggs (0B 2G 0P) and a pear (0B 0G 0P)
L: Open Face Turkey Melts (6B 7G 6P) and an apple (0B 0G 0P) **Recipe coming!*
D: Tuna Noodle Casserole (7B 8G 4P)

Totals: Freestyle™ SP 13B 17G 10P, Calories 915**

SATURDAY (11/30)
B: Maple-Cinnamon Banana-Pear Baked Oatmeal with Walnuts (6B 6G 4P)
L: Leftover Turkey Harvest Cobb Salad (recipe x 2) (11B 12G 11P)
D: Cubed Steak with Peppers and Olives (2B 2G 2P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce avocado (1B 1G
1P)

Totals: Freestyle™ SP 25B 26G 18P, Calories 1,054**

SUNDAY (11/1)
B: ¼ Leftover Turkey and Sweet Potato Frittata (5B 8G 2P) with 1 cup grapes (0B 0G 0P)
L: BLT Salad with Avocado (5B 5G 5P)

D: LEFTOVER Cubed Steak with Peppers and Olives (2B 2G 2P) with ¾ cup brown rice (5B 5G 0P) and 1 ounce
avocado (1B 1G 1P)

Totals: Freestyle™ SP 18B 21G 10P, Calories 919**

*Make scones Sunday night, if desired. Green salad includes 6 cups romaine, 2 medium tomatoes, 1 small
cucumber, 1 cup chickpeas and ¾ cup light vinaigrette.  Set aside 2 servings of salad and dressing for Tues/Wed
lunch.

**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.

*Google doc