A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Nov. 24-30)
As we head into Thanksgiving, I want to wish each of you a wonderful holiday—one filled with love, laughter, and the people who make your heart feel full. This year, as always, I am deeply thankful for my family, my friends, my health, and for all of you- the Skinnytaste community. Thank you for embracing me, supporting this journey, and allowing me to do what I love every single day. Happy Thanksgiving!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (11/24)
B: 4-Ingredient Flourless Banana-Nut Oatmeal Pancakes
L: ⅔ cup Classic Egg Salad on 1 slice sourdough bread with a pear
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheese and 1 ounce avocado and Cornbread Muffins
Total Calories: 1,287*
TUESDAY (11/25)
B: ⅔ cup Classic Egg Salad on 1 slice sourdough bread with a pear
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheese and 1 ounce avocado and Cornbread Muffins
D: Fish Taco Bowl
Total Calories: 1,233*
WEDNESDAY (11/26)
B: ⅔ cup Classic Egg Salad on 1 slice sourdough bread with a pear
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheese and 1 ounce avocado and Cornbread Muffins
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 and Bacon Bites, Autumn Whipped Ricotta Dip with 2 ounces baguette and Spinach Dip Stuffed Mushrooms
D: Dry Brine Turkey, Turkey Gravy, Sausage Stuffing, 3-Ingredient Cranberry Sauce and Green Beans with Mushrooms
Total Calories: 1,219*
FRIDAY (11/28)
B: 4-Ingredient Flourless Banana-Nut Oatmeal Pancakes
L: Turkey Cuban Sandwich
D: Baked Salmon and Roasted Butternut Squash with Onions, Bacon and Parmesan
Total Calories: 1,138*
SATURDAY (11/29)
B: Apple Scones with Spiced Glaze
L: Leftover Turkey Harvest Cobb (recipe x 2)
D: DINNER OUT
Total Calories: 650*
SUNDAY (11/30)
B: Leftover Turkey and Sweet Potato Frittata with 1 cup grapes
L: Tuna Melt (recipe x 2) with 8 baby carrots
D: Crock Pot Pork Roast with Mushrooms and Polenta with Fall Brussels Sprouts Salad with Apples, Pecans and Blue Cheese
Total Calories: 1,096*
*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
Shopping list
Produce
- 5 medium pears
- 2 medium Granny Smith apples
- 1 small PLUS 2 medium Honey Crisp apples
- 4 medium ripe bananas
- 1 (6-ounce) container blueberries (can buy frozen, if desired)
- 1 ½ pounds seedless grapes
- 2 medium limes
- 2 medium lemons
- 1 (12-ounce) bag cranberries (can buy frozen, if desired)
- 1 large (6-ounce) Hass avocado
- 1 small head garlic
- 1 small PLUS 1 large shallot
- 1 medium jalapeno
- 2 medium red bell peppers
- ¾ pound Brussels sprouts (can buy pre-shredded, if desired)
- 1 ¼ pound sweet potatoes
- 3 pounds butternut squash (or 2 ½ pounds pre-cut)
- 1 small bunch celery
- 3 medium carrots
- 1 small bag baby carrots
- 2 pounds Baby Bella mushrooms
- 1 ½ pounds green beans
- 1 (5-ounce) container baby spinach
- 1 (5-ounce) container spring mix
- 1 package tri-color slaw (you need 5 cups)
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 medium bunch/container fresh thyme
- 1 medium bunch/container fresh sage
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives
- 1 medium tomato
- Optional veggies for crudite: such as endive, golden beets, rainbow carrots, orange cauliflower
- 4 small red onions
- 2 small plus 2 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 small package deli ham
- 13 ounces sweet Italian chicken or turkey sausage
- 1 ½ pounds boneless, skinless chicken thighs
- 1 whole (16-pound) turkey*
- 2 pounds lean boneless pork sirloin roast
- 1 (2-pound) whole skin-on wild salmon fillet
- 1 ½ pounds (4) skinless fish fillets, such as blackfish, cod, or mahi mahi
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)
- Regular 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
- Chili powder
- Onion powder
- Cajun seasoning
- Sriracha sauce
- Crushed red pepper flakes (optional, for Chicken Shawarma)
- Oregano
- Marjoram
- Bell’s seasoning
- Reduced sodium soy sauce*
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 tub whipped butter (can sub regular butter in Sausage Stuffing, if desired)
- 1 small box butter
- 1 small box unsalted butter
- 1 (8-ounce) block cream cheese
- 1 small tub light sour cream
- 1 quart nonfat milk
- 1 pint buttermilk
- 1 individual container whole milk plain yogurt (I like Stonyfield)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small block Gruyere cheese
- 1 small chunk Gouda cheese
- 1 package sliced Swiss cheese
- 1 package sliced reduced fat cheddar or American cheese
- 1 small package feta cheese
- 1 small package blue cheese or gorgonzola cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge fresh Parmesan cheese
- 1 small container Tzatziki (or ingredients to make your own. Optional, for Chicken Shawarma)
Grains*
- 1 package stone-ground polenta (such as Bob’s Red Mill)
- 1 package course yellow cornmeal
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 small package quick oats
- 2 (14-ounce) loaves whole wheat French bread or baguette
- 1 loaf sliced whole wheat bread (can sub sourdough in Tuna Melt, if desired)
- 1 small loaf sourdough bread
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 package seasoned breadcrumbs
Canned and Jarred
- 1 small jar unsweetened apple sauce
- 1 small jar sliced dill pickles
- 2 (4.5-ounce) cans tuna in water
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can chickpeas
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (14-ounce) can reduced sodium vegetable broth
- 1 (8.25-ounce) carton low sodium chicken stock
- 1 (32-ounce) carton reduced sodium chicken broth
- 2 (32-ounce) cartons turkey stock
Frozen
- 1 package puff pastry
- 1 (16-ounce) package corn kernels
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- Baking powder
- 1 small package granulated sugar
- 1 small package dark brown sugar
- 1 small package powdered sugar
- 1 small package dried cranberries (if buying from bulk bin, you need a generous ½ cup)
- 1 medium package pecan halves (if buying from bulk bin, you need 1 ¼ cup)
- 1 small package shelled pumpkin seeds (if buying from bulk in, you need ¼ cup)
*You need 21 ounces cooked turkey for leftovers on meal plan. Please adjust turkey and all Thanksgiving ingredients and recipes based on number of people you are serving.
**You can buy gluten free, if desired
