7-Day Healthy Meal Plan (Nov 28 – Dec 4)

Posted November 26, 2022 through gina

This post may contain affiliate links. Read my disclosure policy.

A free 7 day flexible weight loss meal plan with ideas for breakfast, lunch and dinner and a grocery list. All recipes contain macros and links to the WW recipe builder to get your personal points.

7 day healthy meal plan

I hope everyone enjoyed their holiday weekend! I always cherish the time I spend with my family – I’m so thankful for them! If you’ve strayed from plan this weekend, don’t stress! It’s okay to treat yourself every now and then, just recalibrate and move on!

With food 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 on a budget and maintain healthy eating habits is with the MEAL PLAN. You can get more 5-day budget-friendly meal plans by subscribing to Relish+ (get a 14-day free trial here!)

Ultimate Meal Planner by Skinnytaste

I’m also excited to announce that the Skinnytaste Ultimate Meal Planner is now available! The spiral-bound 52-week meal planner includes weekly meal-planning grids that you can tear out and keep on your fridge if you like, a 12-week meal plan, 30 (15 new) recipes, and pull-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 meal planner here:

A note on WW Personal Points:

I no longer provide points as they vary with the new Weight Watchers plans, but I provide links to them WW Personal points Recipe maker for all recipes. search for orange button My personal WW points are in the recipe card. Click on this and you will be taken to the Weight Watchers website where you can see the WW points and add them to your tag (US only, you must be logged into your account). All cookbook recipes in the cookbook directory will also be updated!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy eating plans (you can see my past meal plans here) intended as a guide a lot of leeway for you to add more food, Coffee, Beverages, Fruits, Snacks, Dessert, Wine, etc. or swap out recipes for dishes of your choice, you can search the index for recipes by course. Depending on your goals, you should aim for at least 1500 calories* per day. There is no one size fits all, it depends on your goals, age, weight etc.

There’s also a concise, organized grocery list that makes shopping so much easier and less stressful. Save money and time. You’ll eat out less often, waste less food, and have everything you need to stay on track at your fingertips.

Lastly, if you’re at it Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they make. You can join here. I love all the ideas everyone is sharing! If you’d like to be added to the email list, you can sign up here so you don’t miss a meal plan!

meal plan:

Breakfast and lunch from Monday to Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes yield enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals on the plan.

MONDAY (28.11.)
B: Peanut Butter Protein Oatmeal*
L: Chicken salad with lemon and dill *in ½ whole wheat pita and 8 baby carrots
D: 2 cups of kale and brussels sprouts salad with Parmesan and pecans with Dad’s Creamy Cauliflower Soup

Total Calories: 1,024**

TUESDAY (29.11.)
B: REMAINDER Peanut Butter Protein Oatmeal Cookies
L: LEFT Lemon and Dill Chicken Salad in ½ whole wheat pita and 8 baby carrots
D: Madison’s Favorite Beef Tacos with Instant Pot Black Beans
Total Calories: 1,107**

WEDNESDAY (30.11.)
B: REMAINDER Peanut Butter Protein Oatmeal Cookies
L: LEFT Lemon and Dill Chicken Salad in ½ whole wheat pita and 8 baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos with LEFTOVER Instant Pot Black Beans

Total Calories: 1,107**

THURSDAY (12/1)
B: Pumpkin Pie Overnight Oats
L: Protein Egg and Quinoa Salad Jars
D: Garlic Ginger Chicken Skillet with ½ cup brown rice

Total Calories: 1,190**

FRIDAY (12/2)
B: Pumpkin Pie Overnight Oats
L: LEFT protein egg and quinoa salad jars
GB: Parmesan Herb Baked Salmon with garlic mashed potatoes and runner beans with garlic and oil

Total Calories: 1151**

SATURDAY (12/3)
B: Sausage, cheese and vegetarian breakfast casserole
L: Tuna Poke Salad (Recipe x 2)
D: DINNER

Total Calories: 634**

SUNDAY (12/4)
B: Leftover breakfast casserole with sausage, cheese and vegetables
L: Loaded baked potato soup with 2 ounce multigrain baguette
D: Stuffed butternut squash with wild rice and sausage and green salad #
Total Calories: 982**

* Prepare breakfast Monday to Wednesday and Sunday evening lunch if desired.
**This is a guide only, women should aim for around 1500 calories per day. Here’s a helpful calculator for estimating
your calorie needs. I have left plenty of leeway for you to add more groceries such as coffee, drinks, fruit,
Snacks, dessert, wine etc.

# Green Salad contains 12 cups mixed leafy greens, 4 spring onions, and 1 cup each: tomatoes, cucumbers, carrots, and chickpeas
with ½ cup light vinaigrette. Set aside half of the salad with the dressing on the side for Tuesday dinner.

*Google Doc

Print shopping list

Shopping List

To produce

• 3 medium to very ripe bananas
• 2 medium lemons
• 1 medium (6 ounces) PLUS 1 large (7 ounces) Hass avocados
• 5 Persian cucumbers (can substitute 2 medium English cucumbers if desired)
• ½ pound Brussels sprouts (or 4 cups pre-shredded)
• 1 small PLUS 1 medium cauliflower
• ½ pound broccoli florets
• 2 pounds Yukon Gold potatoes
• 2 medium russet potatoes
• 10 ounces sliced ​​shiitake mushrooms
• 1 small red pepper
• 1 small poblano pepper
• 1 pound green beans
• 1 large (2 pounds) butternut squash
• 1 pound baby bok choy
• 2 large cloves of garlic
• 1 (1-inch) piece of fresh ginger
• 1 medium shallot
• 1 medium bag of baby carrots
• 1 (5-ounce) bag/clamshell baby cabbage
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 1 small romaine lettuce
• 1 small bunch of lacinato kale
• 2 medium bunches of spring onions
• 1 small container/bunch of chives
• 1 small container/bunch of fresh dill
• 1 small container/bunch of fresh basil
• 1 small container/bunch fresh thyme (can add 1 teaspoon dried thyme to stuffed butternut squash if desired)
• 1 medium container/bunch fresh Thai basil (may include ½ cup traditional basil ginger chicken stir fry if desired)
• 1 small bunch of fresh Italian parsley
• 1 dry pint cherry or grape tomatoes
• 2 medium plum tomatoes
• 1 medium red onion
• 1 small white onion
• 2 small yellow onions

meat, poultry and fish

• 1 fried chicken
• 1 ½ pounds thinly sliced, boneless, skinless chicken breast chops
• 1 pound sweet Italian chicken sausage
• 1 packet of bacon in the middle
• 2 pounds of 93% lean ground beef
• 1 (2 lb) salmon fillet with skin
• 1 pound sushi-grade tuna

grains*

• 1 packet of oatmeal
• 1 large package crispy corn taco shells (you will need 16)
• 1 small packet of whole wheat pita
• 1 (8 ounce) multi-grain baguette
• 1 packet unbleached all-purpose flour
• 1 small package dry quinoa (or ½ cup pre-cooked)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 packet of dry wild rice

spices and condiments

• Extra virgin olive oil
• rapeseed oil
• cooking spray
• Olive oil spray (or get a Misto oil sprayer)
• Kosher Salt (I like Diamond Crystal)
• pepper grinder (or fresh peppercorns)
• Cinammon
• vanilla extract
• Pumpkin Pie Spice
• Apple Cider Vinegar
• Dijon mustard
• Pure maple syrup
• cumin
• chilli powder
• paprika
• Smoked Peppers
• coriander
• oregano
• bay leaves
• Green Tabasco
• sriracha sauce
• Low Sodium Soy Sauce*
• chili paste
• Toasted Sesame Oil
• Light mayonnaise
• rice vinegar
• rice wine
• Wasabi Paste
• Furikake (I like Eden Shake)
• Light vinaigrette dressing (or make your own using ingredients on list)

Milk & Other Chilled Items

• 1 (18-pack) large eggs
• 1 small box of salted butter or a tub of whipped butter
• 1 packet of pre-cooked lentils (can be bought dry [green or brown] and cook for yourself if you wish)
• 1 large piece of fresh parmesan cheese
• 1 liter skimmed milk
• 1 pint 1% reduced-fat milk
• 1 small cup of light sour cream
• 1 (8-ounce) bag of low-fat, sharp cheese
• 1 (8-ounce) bag shredded cheddar cheese (can add 1 cup reduced-fat cheddar to tacos if desired)
• 1 (8-ounce) bag of shredded semi-skimmed mozzarella
• 1 small container heavy cream or non-dairy whipping cream (optional, for topping overnight oats)

Preserved and Preserved

• 1 small jar of pumpkin butter (or ingredients to make your own)
• 1 small jar of peanut butter
• 1 (32-ounce) carton of low-sodium chicken broth
• 1 (32-ounce) carton of low-sodium chicken broth
• 1 (32 ounce) carton of chicken broth
• 1 (15 ounce) can chickpeas
• 1 (12 ounce) jar roasted peppers
• 1 (8-ounce) can tomato sauce

Frozen

• 1 small packet of shelled edamame

Miscellaneous dry goods

• cornstarch
• 1 small packet of vanilla protein powder (I like Orgain)
• 1 package sugar-free chocolate chips (e.g. Lily’s)
• 1 small pack of chia seeds (if you buy them from the collection bin, you will need 2 teaspoons)
• 1 packet of granulated sugar (or sugar substitute like Monk Fruit)
• 1 (1-pound) packet of dry black beans
• 1 small packet of juice-sweetened dried cranberries (use ¼ cup if buying in bulk)
• 1 medium packet of pecan or walnut halves (you’ll need about ¾ cup if buying from the bulk container)
• 1 small package dry roasted peanuts (use 1/3 cup if buying in bulk)

* You can buy gluten-free if you wish

Print shopping list