7 Day Healthy Meal Plan (Nov 16-22)

posted November 13, 2020 by Gina

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

If you didn’t get a chance to watch the Today Show this past week, I shared a Turkey Breast recipe from Skinnytaste Meal Prep Cookbook! Here’s the episode if you missed it.

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 (11/16)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon* (7B 9G 7P)
D: Creamy Pumpkin Ginger Soup (3B 4G 3P) and ½ a grilled cheese* (8B 8G 8P)
Totals: WW Points 23B 26G 21P, Calories 1,003**

TUESDAY (11/17)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7B 9G 7P)
D: Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with 1 ounce avocado (1B 1G 1P) and Instant Pot Refried Beans
(0B 3G 0P)

Totals: WW Points 18B 26G 18P, Calories 965**

WEDNESDAY (11/18)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with Instant Pot Refried Beans (0B 3G 0P)
D: Baked Chicken Parmesan (4B 6G 4P) with 1 cup whole wheat spaghetti (5B 5G 5P) and Roasted Broccoli with Smashed Garlic (2B 2G 2P)

Totals: WW Points 21B 29G 21P, Calories 1,103**

THURSDAY (11/19)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups arugula (0B 0G 0P), ½ an ounce shaved parmesan cheese (2B 2G 2P) and 1 tablespoon light balsamic vinaigrette (1B 1G 1P)
Totals: WW Points 16B 19G 14P, Calories 900**

FRIDAY (11/20)
B: 2 hard-boiled eggs (0B 4G 0P) a pear (0B 0G 0P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Salmon Avocado Salad (5B 8G 5P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 12B 20G 12P, Calories 1,024**

SATURDAY (11/21)
B: Pumpkin Pecan Banana Bread (4B 4G 4P) with an orange (0B 0G 0P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons shredded reduced fat Mexican blend cheese (1B 1G 1P) and 1 tablespoon light sour cream (1B 1G 1P)
D: ORDER IN!

Totals: WW Points 10B 12G 10P, Calories 582**

SUNDAY (11/22)
B: LEFTOVER Pumpkin Pecan Banana Bread (4B 4G 4P) with an apple (0B 0G 0P)
L: Kale Salad with Quinoa and Cranberries (7B 7G 5P)
D: Slow Cooker Turkey Breast with Gravy (1B 3G 1P) with Stuffing Muffins (3B 3G 3P) and String Beans with Garlic and Oil # (2B 2G 2P)

Totals: WW Points 17B 19G 15P, Calories 847**

*Prep salad Sunday night, if desired. Grilled cheese includes 1 slice whole grain bread and 1ounce cheddar cheese.

**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.
# Adjust green bean serving size accordingly if serving a crowd.

*Google Doc

Shopping List

Produce

1 small and 3 medium bananas
7 medium apples (any variety)
1 medium pear (any variety)
1 (6-ounce) container fresh blueberries
4 medium oranges
3 medium limes
1 medium lemon
2 small (5-ounce) and 1 large (7-ounce) Hass avocados
2 medium heads garlic
1 small, 3 medium and 2 large shallots
1 (2-inch) piece ginger
1 (3-pound) sugar pumpkin3 small (24-ounce) spaghetti squashes
1 small ear of corn (can sub frozen if fresh isn’t available)
1 small jalapeno
1 large red bell pepper
1 ½ pounds broccoli florets
1 pound fresh string beans
1 small bunch celery
1 small and 1 medium carrot
1 small head Romaine lettuce
1 head butter lettuce
1 (10-ounce) clamshell/bag arugula
1 medium bunch Lacinato kale
½ head small purple cabbage (or 1 small bag pre-shredded)
1 small bunch fresh Italian parsley
1 small bunch fresh cilantro
1 small bunch/container fresh thyme
1 medium bunch/container fresh sage
1 small bunch/container fresh chives (can sub scallion greens for garnish on Pumpkin Soup, if desired)
1 small bunch scallions
1 dry pint cherry or grape tomatoes
2 medium vine-ripened tomatoes
1 small red onion
1 small and 2 medium yellow onions

Meat, Poultry and Fish

1 package center-cut bacon
3 ounces diced pancetta (can sub bacon in Stuffing Muffins, if desired)
1/2 pound peeled and deveined shrimp
1 pound 93% lean ground turkey
2 pounds (4) boneless, skinless chicken breasts
1 pound 93% lean ground beef
1 pound (4) wild salmon fillets
1 (5-pound) bone-in turkey breast

Grains*

1 small package quick oats
1 loaf sliced whole grain bread
1 package whole wheat spaghetti
1 package seasoned breadcrumbs
1 package unbleached all-purpose or white whole wheat flour
1 package dry quinoa (or 1 cup pre-cooked)
1 (8-ounce) multigrain baguette
1 (12-ounce) loaf whole wheat French bread

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)
NuNaturals liquid vanilla stevia or your favorite sweetener
Cinnamon
Nutmeg
Garlic powder
Cumin
Chili powder
Paprika
Oregano
Cayenne (optional, for Refried Beans)
Light mayonnaise
Red wine vinegar
Light balsamic vinaigrette dressing (or make your own with ingredients in list)
Dijon mustard
Apple cider vinegar (I like Bragg’s)
Pumpkin pie spice
Dried parsley
Vanilla extract
Pure maple syrup
Bay leaves
Bell’s Seasoning (or poultry seasoning)

Dairy & Misc. Refrigerated Items

1 dozen large eggs
1 small package blue cheese or gorgonzola
1 package sliced cheddar cheese
1 package reduced fat sliced cheddar cheese (can sub regular cheddar in Tuna Melt, if desired)
1 box unsalted butter
1 small tub light sour cream
1 medium wedge fresh Parmesan cheese
1 (8-ounce) bag shredded reduced fat Mexican cheese blend
1 (8-ounce) bag shredded reduced fat mozzarella cheese (I like Polly-O)
1 (6-ounce) container plain nonfat Greek yogurt
1 (32-ounce) container plain nonfat Stonyfield yogurt
1 (8-ounce) container unsweetened almond milk (or milk of your choice)

Canned and Jarred

1 (8-ounce) can tomato sauce
1 (10-ounce) can mild diced tomatoes with green chilies
1 (15-ounce) can pumpkin puree
1 small jar unsweetened apple sauce
1 (15-ounce) can reduced sodium black beans
1 (4.5-ounce) can tuna in water
1 small jar marinara (or ingredients to make your own)
1 (32-ounce) carton vegetable broth
1 (32-ounce) carton low sodium chicken broth
1 (15-ounce) can chicken broth (can sub low sodium broth in Stuffing Muffins, if desired)

Misc. Dry Goods

1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
1 small package pepitas (optional garnish for Pumpkin Soup)
1 bottle dry white wine
1 bottle light beer, such as Corona (can sub reduced sodium beef broth in Beef Chili, if desired)
1 package dry pinto beans
1 (6-ounce) package chopped pecans
1 (2.25-ounce) bag sliced almonds
1 small package raw sugar
1 small package brown sugar
1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
1 small package dried cranberries (if buying from bulk bin, you need ¼ cup)
Baking soda