A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Meal Plan (November 10-16)
The leaves are falling and the air is crisp. This means one thing. Now it’s time to gather around the table! Whether you’re hosting a cozy friendship gathering with your favorite people or planning a big feast, there’s something special about sharing food, laughter, and love this time of year.
Friendsgiving is about relaxed vibes, mismatched plates, and dishes that celebrate comfort and creativity. Connection is more important than perfection. Do you go to or host a potluck? Who doesn’t love Deviled Eggs? Or try my favorite puff pastry apple and bacon bites!
After you’ve had some fun for your friends, it’s time to change your mind and start preparing for Thanksgiving. From menu planning to table setting, the days leading up to Thanksgiving are filled with delicious anticipation. Whether you’re hosting for the whole family or contributing a signature side, a little preparation can go a long way in keeping things stress-free and enjoyable.
No matter what celebration you’re hosting, remember that it’s not just about the food, it’s about the love and gratitude that fills the room. Full plates, hearts full, and memorable moments around the table!
If you’re new to my meal plans, I’m sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all and it depends on your goals, age, weight, etc.
We also have accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Lastly, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan.
Monday (11/10)
B: English Muffin Breakfast Sandwich (recipe x 2) and 1 cup grapes
L: Italian Sub Salad (½ recipe) and ¼ cup raw almonds
D: Kung Pao Tofu with ½ cup of brown rice
Total Calories: 1,181*
Tuesday (11/11)
B: English muffin breakfast sandwich and pear
L: Italian sub salad and ¼ cup raw almonds
D: Türkiye Taco Spaghetti Squash Boats with 2 ounces of Avocado and Instant Pot Refried Beans
Total Calories: 1,128*
Wednesday (11/12)
B: English muffin breakfast sandwich and 1 cup grapes
L: Leftover Türkiye Tacos Spaghetti Squash Boats, 2 ounces Avocado and Instant Pot Refried Beans
D: Beef Stew with Whole Grain Rolls
Total Calories: 1,239*
Thursday (11/13)
B: English muffin breakfast sandwich and pear
L: Leftover Beef Stew with Whole Grain Rolls
D: Instant Pot Spaghetti with Meat Sauce and Massaged Raw Kale Salad
Total Calories: 1,430*
Friday (11/14)
B: Green smoothie
L: Leftover Beef Stew with Whole Grain Rolls
D: Air Fryer Salmon with Maple Soy Sauce over ½ cup brown rice and roasted broccoli
Total Calories: 1,361*
Saturday (11/15)
B: Easy Bagel with 2 tablespoons whipped cream cheese, 2 ounces lox, 3 red onion rings and ½ grapefruit**
L: Asian Chicken Salad
D: dinner
Total Calories: 719*
Sunday (11/16)
B: Fluffy pumpkin pancakes with 1 tablespoon maple syrup, 1 tablespoon chopped pecans, and ½ banana (chopped)
L: Pizza sausage roll, 8 baby carrots
D: Slow Cooker Turkey Breast with Gravy, Buttermilk Mashed Potatoes # and Brussels Sprouts Gratin with Cranberry Pear Sauce
Total Calories: 1,149*
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
**Use this double bagel recipe to make Sunday lunch.
#Adjust the recipe serving size to serve more people.
*Google Docs
shopping list
produce
- ¼ pound seedless red or green grapes
- 4 medium sized pears
- 1 small + 2 large bananas
- 2 large grapefruits
- 3 small mandarin or clementine oranges
- 2 medium limes
- 1 medium lemon
- 3/4 pound cranberries (can be purchased frozen if desired)
- 2 medium (6 ounce) Hass avocados
- 2 medium garlic cloves
- 1 medium shallot
- 1 (4-inch) piece of fresh ginger
- 1 medium jalapeño
- 1 small + 2 medium red bell peppers
- 2 medium pumpkins
- 1 small cucumber
- ¼ pound white mushrooms
- 1 small bunch celery
- 1 medium carrot (you will need 5 medium carrots)
- 1 small bag of baby carrots
- 1 ½ pound broccoli florets
- 1 pound Brussels sprouts
- 3 small spaghetti squash (1 ½ pounds each)
- 2 ¼ pounds Yukon Gold potatoes
- 1 medium bunch Lacinato Kale
- 1 small cabbage
- 1 small head of iceberg or romaine lettuce
- 1 shell/bag baby spinach (5 ounces)
- 1 large bunch of chives (you will need about 10)
- 1 small bunch of fresh cilantro
- 1 small bunch/container of fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch/container of fresh chives
- 1 dried cherry or grape tomato
- 1 medium red onion
- 1 small and 3 medium yellow onions
meat, poultry and fish
- 1 pack turkey bacon (I like Applegate)
- 1 small package turkey pepperoni
- 1 (8-ounce) package sliced lox (smoked salmon)
- 1 small package sliced deli turkey (if purchasing at the deli counter, you will need 3 ounces)
- 1 genoa salami, thinly sliced (if purchasing at the deli counter, you will need 1 ounce)
- 1 capicola, sliced (if purchasing at the deli counter, you will need 1 ounce)
- 2 raw Italian chicken sausages
- 1 rotisserie chicken (purchased on the weekend, for Saturday lunch)
- 2 pounds 93% lean ground turkey
- 2 ½ pounds boneless chuck roast
- 1 ½ pounds (4) wild salmon fillets
- 1 bone-in turkey breast (5 pounds)
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Bagel toppings (optional): bagel seasoning, poppy seeds, dried onion flakes, all
- cinnamon powder
- pumpkin pie spice
- vanilla extract
- pure maple syrup
- red wine vinegar
- italian seasoning
- crushed red pepper powder
- dried minced garlic
- roasted sesame oil
- sesame
- Unseasoned rice vinegar
- Reduced sodium soy sauce*
- Sambal Olek (red pepper paste)
- garlic powder
- cumin
- red pepper powder
- paprika
- oregano
- Cayenne pepper (optional, for refried beans)
- bay leaf
- Sriracha Sauce
- honey or agave
Dairy Products and Other Refrigerated Items
- 1 (14-ounce) package extra-firm tofu
- 1 small wonton wrapper (you can sub-wrap the wonton strips if you wish)
- ½ dozen large eggs
- 1 pint liquid egg whites
- 1 small box butter
- 1 can whipped butter (you can add regular butter to your mashed potatoes if you prefer)
- 1 can of whipped cream cheese
- 1 package sliced cheddar or American cheese
- 1 package thinly sliced provolone or mozzarella cheese
- 1 package (8 ounces) low-fat Mexican blend cheese
- 1 small piece of fresh Parmesan cheese
- 1 or bag shredded Gruyere cheese
- 1 pint low-fat buttermilk
- 1 pint of fat-free milk
- 1 (8-ounce) container unsweetened vanilla almond milk (if you prefer, you can purchase a larger container of fat-free milk and use it in your green smoothie)
- 1 (32-ounce) container nonfat plain Greek yogurt
gig*
- 1 pack light whole wheat English muffins
- 1 medium package unbleached all-purpose flour
- 1 pack whole grain rolls
- 1 small bag dry brown rice (or 6 cups pre-cooked)
- 1 pack of dry spaghetti
Canned and Jarred
- 2 jars (24 ounces) marinara sauce (or make your own)
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 can (8 ounces) tomato sauce
- 1 can (15 ounces) pumpkin puree
- 1 small jar peanut butter or powdered peanut butter
- 1 small jar pickled pepperoncini or banana peppers
- 1 (2.25 ounces) thinly sliced black olive
- 1 (32 ounce) low-sodium beef broth
- 1 carton (32 ounces) low-sodium chicken broth
frozen
other fabrics
- 1 individual packet of unflavored protein powder (optional for green smoothies)
- baking powder
- cornstarch
- 1 small package brown sugar or brown sugar monkfruit sweetener
- 1 small package pecan halves (if purchasing in bulk you will need ¼ cup)
- Almonds, chopped into 1 small package (if purchasing in bulk you will need ¼ cup)
- 1 small package raw almonds (if purchasing in bulk box you will need ½ cup)
- 1 small package lightly salted peanuts (if purchasing in bulk you will need 2 tablespoons)
- 1 small bottle dry sherry
- 1 bottle of dry white wine (individual)
- 1 small package dried pinto beans
*You can also purchase gluten-free if you wish.
