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 18-24)
With Thanksgiving just around the corner, many of you may be planning the perfect friend feast. Whether you’re looking for an easy appetizer like this beautiful fall whipped ricotta dip, a simple side like roasted sweet potatoes, or one of my favorite (and easy!) desserts, pumpkin pie dip (served in mini pumpkins) Are you looking for something that looks really cool to eat!)? These dishes will put smiles on your friends’ faces. .
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 (11/18)
B: Mini quiches and oranges
L: Chicken Waldorf Salad with 1 slice of whole grain bread
D: Instant Pot Baked Ziti and Massaged Raw Kale Salad
Total Calories: 1,208*
Tuesday (11/19)
B: Mini quiches and pears
L: Chicken Waldorf Salad with 1 slice of whole grain bread
D: Ground Turkey Taco Skillet
Total Calories: 1,212*
Wednesday (11/20)
B: Mini quiches and oranges
L: Chicken Waldorf Salad with 1 slice of whole grain bread
D: Slow Cooker Ramen with Beef* and Shrimp Egg Roll
Total Calories: 1,129*
Thursday (11/21)
B: Mini quiches and pears
L: 1 cup leftover beef ramen and steamed peas
D: Instant Pot Garlic Cuban Pork with Arroz Congri and 1 ounce of Avocado.
Total Calories: 1,080*
Friday (11/22)
B: Pumpkin Overnight Oats
L: 1 cup leftover beef ramen and steamed peas
D: Blackened Shrimp and Grits with Sauteed Collard Greens with Bacon
Total Calories: 1,007*
Saturday (11/23)
B: Peanut Butter Breakfast Oatmeal Bowl (Recipe x 4)
L: Cuban Sandwich Quesadilla #(Recipe x 4)
D: dinner
Total Calories: 600*
Sunday (11/24)
B: Pumpkin Spice Pancakes with Pumpkin Butter
L: Sausage Tortellini Soup
D: Apple Cider Roasted Chicken and Cabbage with Parmesan Brussels Sprouts
Total Calories: 1,207*
*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, beverages, fruit, snacks, desserts, and wine.
**Save 2 servings of noodles for lunch on Thursday/Friday.
#Use leftover Cuban pork for quesadillas.
*Google Docs
shopping list
produce
- 2 medium oranges
- 2 medium sized pears
- 5 medium bananas
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 medium + 1 large Granny Smith apple
- ½ pound seedless red grapes
- 1 medium lemon
- 3 medium limes
- 1 medium grapefruit
- 1 small avocado (5 ounces) (optional plus 1 small avocado for topping the turkey skillet)
- 2 large garlic cloves
- 1 (2-inch) piece of fresh ginger
- 1 small jalapeño
- 1 small red bell pepper
- 1 small green bell pepper
- 1 pound Brussels sprouts
- 1 small bunch celery
- 2 medium carrots
- 4 bok choy
- 1 (8-ounce) package sliced mushrooms (shiitake, maitake, or shimegi)
- 1 medium bunch Lacinato Kale
- 1 large bunch collard greens
- ½ medium red cabbage
- ½ medium green cabbage
- 1 (5 ounce) bag/shell baby spinach
- 1 (5 ounce) bag/shell Baby Green
- 1 small bunch of chives
- 1 small bunch of coriander
- 1 small bunch/container of fresh oregano
- A small bunch/container of fresh thyme (you can add dried thyme to your apple cider chicken if you prefer).
- 1 small bunch/container of fresh rosemary
- 1 small, vine-ripened tomato
- 1 medium red onion
- 2 small + 1 medium yellow onion
meat, poultry and fish
- ½ pound thick-cut lean deli ham
- ½ pound sweet Italian chicken sausage
- 1 large boneless, skinless chicken breast (about 9 ounces)
- 4 bone-in chicken thighs (thighs and drumsticks)
- 1 pound 93% lean ground turkey
- 1 chuck roast (1 pound)
- 1 (3 pound) boneless pork shoulder blade roast
- ½ pound large shrimp, peeled and deveined
- 1 pound jumbo shrimp, peeled and deveined
- 1 small package of bacon
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)
- cinnamon
- pumpkin pie spice
- vanilla extract
- yellow mustard
- Dijon Mustard
- light mayonnaise
- red pepper powder
- smoked paprika
- paprika
- cumin
- pepper
- Regular soy sauce or low sodium soy sauce*
- roasted sesame oil
- sesame
- Unseasoned rice vinegar
- bay leaves
- hot sauce
- oregano
- garlic powder
- thyme
- apple cider vinegar
- italian seasoning
- Spring roll dipping sauce (optional): sweet chili sauce, duck sauce, or spicy mustard.
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 (9 ounce) package of 3 cheese tortellini (e.g. Buitoni)
- 1 egg roll wrapper
- 1 (6 ounce) container whole milk yogurt
- 1 (6-ounce) container nonfat Greek yogurt
- 1 small container sour cream (optional, for topping turkey skillet)
- 1 (15 ounce) part-skim ricotta cheese
- 1 (8 ounce) container 1% (low-fat) milk
- 1 pint of fat-free milk
- 1 block (8 ounces) sharp cheddar cheese
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 package (8 ounces) shredded low-fat Mexican cheese blend
- 1 (8-ounce) package thinly sliced low-fat Swiss cheese
- 1 medium piece of fresh Parmesan cheese
- 1 small piece of fresh Pecorino Romano cheese (you can add ¼ cup of Parmesan cheese to the baked ziti, if desired)
- 1 small box butter
- Whipped cream (regular or dairy-free, optional for topping pumpkin overnight oats)
gig*
- 1 small package of quick oats
- 1 small package of quick cooking grits (not instant)
- 1 small package dried long grain rice
- 1 (16-ounce) package whole wheat ziti or cavatappi pasta (I like Delallo)
- 1 (8 ounce) package ramen noodles
- 1 medium bag of tortilla chips
- 1 small package whole wheat flour
- 1 package (6 to 8 inches) whole wheat low-carb tortillas
- 1 sliced whole grain bread
Canned and Jarred
- 1 jar of pumpkin butter (or make your own)
- 1 small jar creamy peanut butter
- 1 box (32 ounces) unsalted chicken bone broth (such as Pacific Foods)
- 2 packs (32 ounces) low-sodium chicken broth
- 2 (32-ounce) boxes of low-sodium beef broth
- 1 bottle smaller than Bouillon Grilled Chicken Base
- 1 bottle of marinara (or ingredients to make your own)
- 1 large jar salsa
- 1 can (15 ounces) pinto beans
- 1 can (15 ounces) black beans
- 1 small jar sliced dill pickle
frozen
- 1 small package corn kernels
- 1 medium peas in pod (you will need 2 cups)
- 1 box of phyllo dough
other fabrics
- 1 small package chia seeds (if purchasing in bulk you will need about 2 tablespoons)
- 1 small package almonds (if purchasing in bulk you will need about ¼ cup)
- 1 small package pecan or walnut halves (if purchasing in bulk you will need about ¼ cup)
- baking powder
- 1 small package brown sugar
- 1 small package granulated sugar
- 1 small bottle apple cider (you will need 1 ¼ cups)
*You can also purchase gluten-free if you wish.
