posted November 18, 2022 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
Thanksgiving! If you have been watching my Instagram stories you know I have been planning and prepping for the big day! Check out some of my favorite recipes for this holiday like my Dry Brine Turkey that I will start this Sunday (it’s a 4-day brine), Chicken Sausage and
Herb Stuffing, and for dessert my and for dessert my No Bake Pumpkin Cheesecake! I hope you all have a day filled with love, family, friends and good food!
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!)
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
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!
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 (11/21)
B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit
L: Asian Chicken Chopped Salad
D: Creamy Roasted Acorn Squash Soup with Kale Salad with Quinoa and Cranberries
Total Calories: 984*
TUESDAY (11/22)
B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit
L: LEFTOVER Asian Chicken Chopped Salad
D: Cheesy Rotisserie Enchilada Skillet
Total Calories: 1,075*
WEDNESDAY (11/23)
B: High-Protein Enchilada Scrambled Eggs
L: LEFTOVER Asian Chicken Chopped Salad
D: One-Pot Spaghetti and Meat Sauce with 2 cups arugula, ½ ounce shaved parmesan and 1 tablespoon light
balsamic vinaigrette
Total Calories: 1,067*
THURSDAY (11/24)
B: Savory Cottage Cheese Bowl
L: Mini Greek Spinach Pies and Stuffed Mushrooms with Broccoli Rabe and Sausage
D: Herb and Salt-Rubbed Dry Brine Turkey, Roasted Green Beans with Caramelized Onions, Chicken Sausage and
Herb Stuffing, Instant Pot Mashed Potatoes, Cranberry Pear Sauce and Vanilla Sweet Potato Casserole with Praline
Topping
Total Calories: 1,325*
FRIDAY (11/25)
B: Savory Cottage Cheese Bowl
L: Leftover Turkey Harvest Cobb Salad (recipe x 2)
D: Turkey Pot Pie Soup with a whole grain roll
Total Calories: 969*
SATURDAY (11/26)
B: Leftover Turkey and Sweet Potato Frittata
L: Navel Orange Salad with Avocado with 3 ounces cooked shrimp
D: DINNER OUT
Total Calories: 533*
SUNDAY (11/27)
B: Instant Pot Steel Cut Oats
L: Open Faced Turkey Melts with 8 baby carrots
D: Seattle Asian Salmon Bowls
Total Calories: 921*
*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.
Shopping List
Produce
- 1 medium grapefruit
- 4 medium bananas
- 1 dry pint blueberries (can buy frozen, if desired)
- 2 medium pears
- 1 (12-ounce) package cranberries (can buy frozen, if desired)
- 5 medium navel oranges
- 1 medium lemon
- 2 large (7-ounce) Hass avocados
- 1 large head garlic
- 1 (3-inch) piece fresh ginger
- 1 small PLUS 1 large shallot
- 1 medium English cucumber
- 2 medium Persian cucumbers (can sub another small English cucumber, if desired)
- 1 medium red bell pepper
- 1 small jalapeno (optional, for serving with Chicken Enchilada Skillet)
- 1 1/2 pounds baby bella mushrooms
- 2 pounds fresh green beans
- 2 ¾ pounds Russet potatoes
- 3 ¼ pounds sweet potatoes
- 1 (1 ½-pound) butternut squash (or 4 cups pre-cut)
- 1 (2 ½-pound) acorn squash
- 2 medium carrots
- 1 medium bag baby carrots
- 1 medium bunch celery
- 1 small container sprouts (such as daikon radish)
- 4 large bunches scallions (you need about 30)
- 1 small bunch/container fresh dill (can sub 1 tablespoon oregano in Mini Spinach Pies, if desired)
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh oregano1 small bunch/container fresh rosemary
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 medium head Boston/Bibb lettuce
- 1 small head Romaine lettuce
- 1 medium bunch Lacinato kale
- 1 medium bunch/bag broccoli rabe (rapini)
- 1 (1-pound) bag/clamshell baby arugula
- 1 (1-pound) bag/clamshell mixed greens
- 1 (5-ounce) bag/clamshell baby spinach
- 1 dry pint grape or cherry tomatoes
- 2 medium plum tomatoes
- 3 medium red onions
- 2 large Vidalia onions
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- ¾ pound cooked peeled, deveined shrimp (can buy 1 pound raw and cook yourself, if desired)
- 1 pound (4) wild salmon filets
- 1 (16-pound) turkey (adjust size/weight of turkey based on how many you are serving. You will need about 2 ¾ pounds leftover cooked turkey to make everything in this meal plan.)
- 1 3/4 pounds raw sweet Italian chicken sausage
- 1 pound ground chicken
- 1 (2 ½-pound) rotisserie chicken
- 1 package center-cut bacon
- 1 pound 90{a5ceed037b574a4d8c6b44a0a7290437cee40655417128da3b56d864fe64414f} lean ground beef
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package whole grain rolls
- 1 (1-pound) whole wheat French bread or baguette
- 1 small package (6-inch) corn tortillas
- 1 small package dry quinoa (or 1 cup pre-cooked)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 package spaghetti
- 1 package plain breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package quick cooking oats
- 1 small package steel cut oats
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)
- Rice vinegar
- Sesame oil
- Honey
- Pure maple syrup
- Hoisin sauce
- Sriracha sauce
- Mirin
- Wasabi paste
- Reduced sodium soy sauce*
- Sesame seeds
- Turmeric
- Cayenne pepper
- Crushed red pepper flakes
- Cumin
- Adobo seasoning
- Marjoram
- Oregano (can sub 1 tablespoon fresh in Turkey, if desired)
- Vanilla extract
- Ground cinnamon
- Cinnamon sticks
- Dijon mustard
- Light balsamic vinaigrette dressing
- Light mayonnaise
- Red wine vinegar
- Garlic powder
- Paprika
Dairy & Misc. Refrigerated Items
- 1 quart liquid egg whites
- 1 dozen large eggs
- 1 (1/2-gallon) skim milk
- 1 pint 1{a5ceed037b574a4d8c6b44a0a7290437cee40655417128da3b56d864fe64414f} buttermilk
- 1 tub whipped butter
- 1 small box butter (can sub whipped butter in Sweet Potato Casserole, if desired)
- 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
- 1 small tub regular or light sour cream
- 1 medium wedge fresh Parmesan cheese
- 1 small package regular or reduced fat feta cheese
- 1 small block Gruyere cheese (can sub another cheese in Frittata, if desired)
- 1 package light Havarti cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
Canned and Jarred
- 1 (8-ounce) can water chestnuts
- 1 (32-ounce) carton turkey stock
- 1 (32-ounce) carton reduced sodium chicken broth
- 2 (32-ounce) cartons vegetable broth
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 2 jars/cans enchiladas sauce (or recommended: ingredients to make your own)
- 1 (15-ounce) can low sodium black beans
Frozen
- 1 (8-ounce) package peas and carrots
- 2 packaged mini phyllo shells (such as Athens)
- 1 (15-ounce) package chopped spinach
Misc. Dry Goods
- 1 small package sliced almonds (if buying from bulk bin, you need ¼ cup)
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package dried cranberries (if buying from bulk bin, you need about ¾ cup)
- 1 small package unsalted cashews (if buying from bulk bin, you need about ½ cup)
- 1 medium package pecan halves (if buying from bulk bin, you need about 1 ½ cups)
- 1 small package nori (roasted seaweed)
- 1 small bottle dry white wine
- 1 container Better than Bouillon Turkey Base
- 1 package brown monk fruit sweetener (or sweetener of your choice)
*You can buy gluten free, if desired
