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 24-30)
As we approach Thanksgiving, I hope each of you has a wonderful holiday filled with love, laughter, and people who fill your heart. This year, as always, I am deeply grateful to my family, friends, health, and the Skinnytaste community. Thank you for hugging me, supporting me on this journey, and allowing me to do what I love every day. Happy Thanksgiving!
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 (11/24)
B: 4-Ingredient Flourless Banana Nut Oatmeal Pancakes
L: ⅔ cup classic egg salad with pears on 1 slice of sourdough bread
D: Easy Black Bean Vegetarian Chili with 2 tablespoons shredded cheese, 1 ounce of avocado and spicy yogurt with cornbread muffins.
Total Calories: 1,287*
Tuesday (11/25)
B: ⅔ cup classic egg salad with pears on 1 slice of sourdough bread
L: Leftovers Easy Black Bean Vegetarian Chili and Cornbread Muffins with 2 tablespoons shredded cheese, 1 ounce avocado and spicy yogurt
D: Fish Taco Bowl
Total Calories: 1,233*
Wednesday (11/26)
B: ⅔ cup classic egg salad with pears on 1 slice of sourdough bread
L: Leftovers Easy Black Bean Vegetarian Chili and Cornbread Muffins with 2 tablespoons shredded cheese, 1 ounce avocado and spicy yogurt
D: Chicken Shawarma Sheet Pan Dinner with ½ cup brown rice
Total Calories: 1,449*
Thursday (11/27)
B: Baked Oatmeal Recipe with Blueberries and Bananas
L: Puff Pastry Apple Bacon Bites, Fall Whipped Ricotta Dip with 2-ounce Baguette, and Stuffed Mushroom Spinach Dip.
D: Dry Brine Turkey, Turkey Gravy, Sausage Stuffing, 3-Ingredient Cranberry Sauce, Green Beans with Mushrooms
Total Calories: 1,219*
Friday (11/28)
B: 4-Ingredient Flourless Banana Nut Oatmeal Pancakes
L: Turkish Cuban Sandwich
D: Roasted Butternut Squash with Grilled Salmon, Onions, Bacon, and Parmesan Cheese
Total Calories: 1,138*
Saturday (11/29)
B: Apple scones with spicy glaze
L: Leftover Turkey Harvest Cobb (Recipe x 2)
D: dinner
Total Calories: 650*
Sunday (11/30)
B: Leftover turkey and sweet potato frittata, 1 cup grapes
L: Tuna melt (recipe x 2), includes 8 baby carrots
D: Crock pot roast pork with mushrooms and polenta, fall Brussels sprout salad, apples, pecans and blue cheese.
Total Calories: 1,096*
*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.
*Google Docs
shopping list
produce
- 5 medium sized pears
- 2 medium Granny Smith apples
- 1 small + 2 medium Honey Crisp apples
- 4 medium ripe bananas
- 1 (6 ounce) blueberry (can be purchased frozen if desired)
- 1 ½ pounds seedless grapes
- 2 medium limes
- 2 medium lemons
- 1 bag cranberries (can be purchased frozen if desired)
- 1 large (6 ounce) Hass avocado
- 1 small head of garlic
- 1 small + 1 large shallot
- 1 medium jalapeño
- 2 medium red bell peppers
- 3/4 pound Brussels sprouts (you can buy them pre-chopped if you prefer)
- 1¼ pounds sweet potatoes
- 3 pounds butternut squash (or 2 ½ pounds pre-cut)
- 1 small bunch celery
- 3 medium carrots
- 1 small bag of baby carrots
- 2 lbs baby bella mushrooms
- 1 ½ pounds green beans
- 1 (5 ounce) container baby spinach
- 1 (5 ounce) container spring mix
- 1 pack tri-color slaw (requires 5 cups)
- 1 small bunch of chives
- 1 small bunch fresh Italian parsley
- 1 medium bunch/container fresh thyme
- 1 medium bunch/container fresh sage
- 1 small bunch/container of fresh rosemary
- 1 small bunch/container fresh dill
- 1 small bunch/container of fresh chives
- 1 medium tomato
- Vegetables of choice for crudites: endive, golden beets, rainbow carrots, orange cauliflower, etc.
- 4 small red onions
- 2 small and 2 medium yellow onions
meat, poultry and fish
- 1 pack of center cut bacon
- 1 small package deli ham
- 13 oz Sweet Italian Chicken or Turkey Sausage
- 1½ pounds boneless, skinless chicken thighs
- 1 turkey (16 pounds)*
- 2 pounds boneless pork loin roast
- 1 (2 pounds) wild salmon fillet, skin on
- 1 ½ pounds (4 pieces) skinless fish fillet, such as blackfish, cod, or mahi mahi
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)
- Regular mayonnaise or light mayonnaise
- paprika
- smoked paprika
- honey
- maple syrup
- vanilla extract
- cinnamon
- nutmeg
- garlic powder
- balsamic vinegar
- yellow mustard
- Dijon Mustard
- red wine vinegar
- cumin
- red pepper powder
- onion powder
- Cajun Seasoning
- Sriracha Sauce
- Crushed red pepper flakes (optional, for chicken shawarma)
- oregano
- marjoram
- Belle’s Seasoning
- Reduced sodium soy sauce*
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 can whipped butter (you can substitute regular butter for the sausage filling, if desired)
- 1 small box butter
- 1 small box of unsalted butter
- 1 block cream cheese (8 ounces)
- 1 light sour cream for small bathtub
- 1 quart of fat-free milk
- 1 pint buttermilk
- 1 whole milk plain yogurt (I like Stonyfield)
- 1 (15 ounce) part-skim ricotta cheese
- 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
- 1 small block Gruyere cheese
- 1 small chunk of Gouda cheese
- 1 pack of sliced Swiss cheese
- 1 package thinly sliced low-fat cheddar or American cheese
- 1 small package feta cheese
- 1 small package blue cheese or Gorgonzola cheese
- 1 package (8 ounces) shredded Mexican cheese blend
- 1 package (8 ounces) shredded part-skim mozzarella cheese
- 1 small piece of fresh Parmesan cheese
- 1 small container of Tzatziki (or you can make your own; optional, for chicken shawarma)
gig*
- 1 pack stone ground polenta (e.g. Bob’s Red Mill)
- 1 pack course yellow corn powder
- 1 small package unbleached all-purpose flour
- 1 small package of white whole wheat flour
- 1 small package of quick oats
- 2 loaves (14 ounces) whole wheat French bread or baguettes
- 1 loaf of sliced whole wheat bread (you can also top your tuna melt with sourdough if you prefer)
- 1 small loaf of sourdough bread
- 1 small package dried brown rice (or 2 cups pre-cooked)
- 1 pack seasoned bread crumbs
Canned and Jarred
- 1 small bottle of unsweetened applesauce
- 1 small jar sliced dill pickle
- 2 cans (4.5 ounces) submerged tuna
- 2 cans (15 ounces) black beans
- 1 can (15 ounces) chickpeas
- 1 (10-ounce) can RoTel Tomatoes with Green Peppers
- 1 can (8 ounces) tomato sauce
- 1 can (14 ounces) reduced sodium vegetable broth
- 1 carton (8.25 ounces) low-sodium chicken broth
- 1 (32 ounces) reduced sodium chicken broth
- 2 boxes (32 ounces) turkey broth
frozen
- 1 pack puff pastry
- 1 (16 ounce) package corn kernels
- 1 package (10 ounces) chopped spinach
other fabrics
- baking powder
- 1 small package granulated sugar
- 1 small package brown sugar
- 1 small package powdered sugar
- 1 small package dried cranberries (if purchasing in bulk you will need a generous ½ cup)
- 1 medium pecan half (if purchasing in bulk you will need 1 ¼ cups)
- 1 small package shelled pumpkin seeds (if purchasing in bulk you will need ¼ cup)
*Your meal plan calls for 21 ounces of leftover cooked turkey. Adjust the turkey and all Thanksgiving ingredients and recipes depending on the number of people you are serving.
**You can buy it gluten free if you want
