7 Day Healthy Meal Plan (Nov 14-20)

posted November 12, 2022 by Gina

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

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

Celebrating Friendsgiving? While obviously not an “official” holiday, it is a meal spent with friends and celebrated during the weeks leading up to Thanksgiving. Need a dish to go?  Check out some of my holiday sides like these Shredded Brussels Sprouts with Pancetta Green Bean Casserole or Sausage and Herb Stuffing. Hosting? Try my Dry Brine Turkey, Stuffed Turkey Breast with Cranberry Stuffing (see this weeks meal plan!) or my Turkey Pot Pie with Stuffing Crust. Don’t forget dessert! Make a statement with these Pumpkin Cheesecake Shooters!

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 . Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the . 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!

Skinnytaste Ultimate Meal Planner

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 . 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 (11/14)
B: Banana Nut Protein Oats
L: Beef Barley Soup*
D: Vegetarian Mushroom Kale Lasagna Rolls with a green salad*
Total Calories: 1,090**

TUESDAY (11/15)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Beef Barley Soup
D: LEFTOVER Vegetarian Mushroom Kale Lasagna Rolls  with LEFTOVER green salad

Total Calories: 1,020*

B: Banana Nut Protein Oats
L: LEFTOVER Beef Barley Soup
D: Kid-Friendly Crock Pot Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado

Total Calories: 1,052*

THURSDAY (11/17)
B: Avocado Toast with Hard Boiled Egg
L: LEFTOVER Kid-Friendly Crock Pot Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Chicken Thighs with Shallots in Red Wine Vinegar with Mashed Cauliflower and Garlic Butter Mushrooms

Total Calories: 1,084*

FRIDAY (11/18)
B: Banana Nut Protein Oats
L: Chickpea Avocado Salad (½ recipe) and a hard boiled egg
D: Easy Roasted Lemon Garlic Shrimp with Broccoli and Orzo
Total Calories: 1,078**

SATURDAY (11/19)
B: Cacio e Pepe Frittata with Lemony Yogurt and Arugula Salad
L: Chicken and Lentil Soup

Total Calories: 540**

SUNDAY (11/20)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: LEFTOVER Chicken and Lentil Soup
D: Stuffed Turkey Breast with Cranberry Stuffing with Roasted Green Beans with Caramelized Onions and Roasted Honeynut Squash

Total Calories: 1,337**

*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and
chickpeas with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Tuesday.
**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

Print Shopping List

Shopping List


  • 3 medium (ripe) bananas
  • 2 medium apples (such as Honey Crisp or Gala)
  • 1 (6-ounce) container berries (your choice)
  • 2 medium lemons
  • 2 small (5-ounce) Hass avocados
  • 2 large heads garlic
  • 1 large shallot
  • 1 large English cucumber
  • 2 pounds green beans
  • 1 medium red bell pepper
  • 1 pound Baby Bella or Crimini mushrooms
  • ½ pound white mushrooms
  • 2 medium honeynut squash (about 1 ¼ pounds total)
  • 1 small PLUS 1 medium head cauliflower
  • ½ pound broccoli florets
  • 4 small carrots
  • 1 small bunch celery
  • 1 small bunch scallions
  • 1 large bunch kale
  • 1 small head Romaine lettuce
  • 1 (5-ounce) bag/clamshell baby arugula
  • 1 (1-pound) bag/clamshell mixed baby greens
  • 1 medium bunch fresh Italian parsley
  • 1 small bunch fresh cilantro
  • 1 small bunch/container fresh sage
  • 1 dry pint cherry or grape tomatoes
  • 1 medium vine-ripened tomato
  • 2 large Vidalia onions
  • 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

  • 1 ½ pounds lean beef round stew meat
  • 1 1/3 pounds 99% lean ground turkey
  • 1 large boneless skin-on turkey breast half (about 2 ½ pounds)
  • 2 ¾ pounds (11) boneless, skinless chicken thighs
  • 1 ½ pounds shelled and deveined jumbo shrimp


  • 1 small package quick oats
  • 1 small package dry barley (if buying from bulk bin, you need 2/3 cups)
  • 1 package lasagna noodles
  • 1 package orzo pasta
  • 1 small loaf sliced whole grain bread (such as Dave’s Killer Bread)
  • 1 small loaf whole grain French bread
  • 1 small package unbleached all-purpose flour

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)
  • Pure maple syrup
  • Bay leaves
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Cumin
  • Chili powder
  • Paprika
  • Crushed red pepper flakes
  • Red wine vinegar
  • Honey
  • Unfiltered apple cider vinegar (such as Bragg’s)
  • Garlic powder
  • Oregano
  • Ground annatto or Spanish paprika
  • Nutmeg
  • Cinnamon
  • Turkey or poultry seasoning

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 pint liquid egg whites
  • 1 box salted butter
  • 1 box unsalted butter (can sub 2 tablespoons salted butter and reduce salt in Garlic Butter Mushrooms, if desired)
  • 1 large wedge fresh Parmigiano Reggiano
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
  • 1 small tub light sour cream
  • 1 pint 1% buttermilk
  • 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
  • 1 (16-ounce) container whole milk Greek yogurt (I like Stonyfield or Fage)
  • 1 (8-ounce) container unsweetened almond milk (or milk of your choice)

Canned and Jarred

  • 1 jar marinara sauce (or ingredients to make your own)
  • 1 (15-ounce) jar chickpeas
  • 1 (32-ounce) carton chicken broth
  • 1 (10-ounce) can RoTel mild tomatoes
  • 1 (8-ounce) can tomato sauce
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste


  • 1 (10-ounce) bag corn kernels

Misc. Dry Goods

  • 2 (11-ounce) cartons Orgain vanilla protein shake (can sub powder in Banana Nut Protein Oats, if desired)
  • 1 small container vanilla protein powder (I like Orgain)
  • 1 small bottle dry white wine
  • 1 small jar Better than Bouillon Chicken Base
  • 1 small package raw sugar
  • 1 (1-pound) package dry green or brown lentils
  • 1 small package golden raisins (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package chopped walnuts (if buying from bulk bin, you need about ¾ cup)
  • 1 small package dried cranberries (if buying from bulk bin, you need 2 tablespoons)

Non-Food Items

Print Shopping List

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