7 Day Healthy Meal Plan (Nov 16-22)

sent November 13, 2020 by Gina

A free 7-day flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 Day Healthy Meal Plan

If you haven't had a chance to watch the Today Show in the past week, I've shared a turkey breast recipe from the . Meal Prep Cookbook! Here is the episode if you missed it.

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need to hand to keep up with what's happening.

If you're on Facebook join my . Facebook community, where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the . meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we've done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently, so you may already have many.

And last but not least, this meal plan is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can move to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (November 16)
B: Overnight oats in a glass (5B 5G 3P)
L: Chopped salad with prawns, blue cheese and bacon * (7B 9G 7P)
D: Creamy pumpkin and ginger soup (3B 4G 3P) and ½ grilled cheese * (8B 8G 8P)
Total: WW points 23B 26G 21P, calories 1,003 **

TUESDAY (November 17th)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Minced salad with prawns, blue cheese and bacon (7B 9G 7P)
D: Turkey Taco Spaghetti Pumpkin Boats (4B 4G 4P) with 1 ounce Avocado (1B 1G 1P) and Instant Pot Refried Beans
(0B 3G 0P)

Total: WW points 18B 26G 18P, calories 965 **

WEDNESDAY (November 18th)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: LEFTOVER Turkey-Taco-Spaghetti-Pumpkin Boats (4B 4G 4P) with Instant Pot Refried Beans (0B 3G 0P)
D: Baked chicken parmesan (4B 6G 4P) with 1 cup of whole wheat spaghetti (5B 5G 5P) and toasted broccoli with crushed garlic (2B 2G 2P)

Total: WW points 21B 29G 21P, calories 1,103 **

THURSDAY (November 19th)
B: Overnight oats in a glass (5B 5G 3P)
L: Open-faced tuna melt sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups of rocket (0B 0G 0P), ½ ounce shaved Parmesan cheese (2B 2G 2P) and 1 tablespoon of light balsamic vinaigrette (1B 1G 1P)
Total: WW points 16B 19G 14P, calories 900 **

FRIDAY (November 20th)
B: 2 hard-boiled eggs (0B 4G 0P) one pear (0B 0G 0P)
L: Open-faced tuna melt sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Salmon Avocado Salad (5B 8G 5P) with 2 ounce multigrain baguette (3B 3G 3P)
Total: WW points 12B 20G 12P, calories 1,024 **

SATURDAY (21.11.)
B: Pumpkin pecan banana bread (4B 4G 4P) with an orange (0B 0G 0P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons of crushed low-fat Mexican cheese (1B 1G 1P) and 1 tablespoon of lightly sour cream (1B 1G 1P)

Total: WW points 10B 12G 10P, calories 582 **

SUNDAY (November 22nd)
B: LEFTOVER Pumpkin Pecan Banana Bread (4B 4G 4P) with an apple (0B 0G 0P)
L: Kale salad with quinoa and cranberries (7B 7G 5P)
D: Slow cooker turkey breast with sauce (1B 3G 1P) with filling muffins (3B 3G 3P) and beans with garlic and oil # (2B 2G 2P)

Total: WW points 17B 19G 15P, calories 847 **

* Prepare salad Sunday evening if desired. Grilled cheese includes 1 slice of whole grain bread and 1 ounce of cheddar cheese.

** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
# Adjust the green bean serving size appropriately when serving a crowd.

* Google Doc

Print shopping list

Shopping List

To produce

  • 1 small and 3 medium-sized bananas
  • 7 medium apples (any variety)
  • 1 medium pear (any variety)
  • 1 (6 oz) container of fresh blueberries
  • 4 medium oranges
  • 3 medium limes
  • 1 medium lemon
  • 2 small (5 ounce) and 1 large (7 ounce) Hass avocados
  • 2 medium-sized garlic cloves
  • 1 small, 3 medium and 2 large shallots
  • 1 (2 inch) piece of ginger
  • 1 (3 pound) sugar squash 3 small (24 ounce) spaghetti squash
  • 1 small ear of corn (can be frozen if no fresh one is available)
  • 1 small jalapeno
  • 1 large red pepper
  • 1 ½ pound broccoli florets
  • 1 pound of fresh beans
  • 1 small bunch of celery
  • 1 small and 1 medium carrot
  • 1 small head of romaine lettuce
  • 1 head of butter salad
  • 1 (10 oz) clamshell / bag of arugula
  • 1 medium Lacinato kale
  • ½ head of small purple cabbage (or 1 small bag pre-shredded)
  • 1 small bunch of fresh Italian parsley
  • 1 small bundle of fresh coriander
  • 1 small bunch / container of fresh thyme
  • 1 medium bunch / container of fresh sage
  • 1 small bunch / container of fresh chives (you can use spring onions to garnish pumpkin soup if you wish)
  • 1 small spring onion
  • 1 dry pint of cherry or grape tomato
  • 2 medium-ripe tomatoes
  • 1 small red onion
  • 1 small and 2 medium yellow onions

Meat, poultry and fish

  • 1 pack of bacon in the middle
  • 3 ounces diced pancetta (can sub bacon in stuffing muffins if desired)
  • 1/2 pound peeled and deveined shrimp
  • 1 pound of 93% lean ground turkey
  • 2 pounds (4) boneless and skinless chicken breasts
  • 1 pound 93% lean ground beef
  • 1 pound (4) wild salmon fillets
  • 1 (5 pound) bone-in turkey breast

Grains *

  • 1 small pack of oatmeal
  • 1 loaf of sliced ​​wholemeal bread
  • 1 pack of whole wheat spaghetti
  • 1 pack of seasoned breadcrumbs
  • 1 package of unbleached all-purpose or white wholemeal flour
  • 1 pack of dry quinoa (or 1 cup pre-cooked)
  • 1 (8 ounce) multigrain baguette
  • 1 (12 ounce) loaf of whole wheat bread

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • NuNaturals liquid vanilla stevia or your favorite sweetener
  • cinnamon
  • nutmeg
  • Garlic powder
  • cumin
  • Chili powder
  • paprika
  • oregano
  • Cayenne (optional for chilled beans)
  • Light mayonnaise
  • Red wine vinegar
  • Light balsamic vinaigrette dressing (or make your own using ingredients in the list)
  • Dijon mustard
  • Apple cider vinegar (I like Bragg & # 39; s)
  • Pumpkin pie spice
  • Dried parsley
  • Vanilla extract
  • Pure maple syrup
  • Bay leaves
  • Bell & # 39; s Seasoning (or Poultry Seasoning)

Dairy & Miscellaneous Chilled Items

  • 1 dozen large eggs
  • 1 small pack of blue cheese or Gorgonzola
  • 1 pack of sliced ​​cheddar cheese
  • 1 pack of low-fat cheddar cheese with reduced fat content (if desired, you can also put normal cheddar cheese in melted tuna)
  • 1 box of unsalted butter
  • 1 small tub of light sour cream
  • 1 medium-fast fresh parmesan cheese
  • 1 sachet (8 ounces) of crushed low-fat Mexican cheese mix
  • 1 sachet (8 oz) of shredded low fat mozzarella cheese (I like Polly-O)
  • 1 (6 ounce) container of nonfat Greek yogurt
  • 1 (32 ounce) container of Stonyfield nonfat yogurt
  • 1 (8 ounce) container of unsweetened almond milk (or milk of your choice)

Potted and shaken

  • 1 (8 oz) can of tomato sauce
  • 1 (10 oz) can of diced tomatoes with green chillies
  • 1 (15 ounce) can pumpkin puree
  • 1 small glass of unsweetened apple sauce
  • 1 (15 ounces) can reduce sodium black beans
  • 1 (4.5 ounces) can of tuna in water
  • 1 small jar of marinara (or ingredients to make your own)
  • 1 (32 ounce) carton of vegetable broth
  • 1 (32 ounce) carton of low sodium chicken broth
  • 1 (15 oz) can of chicken broth (can accommodate low-sodium broth in stuffing muffins if desired)

Other dry goods

  • 1 small pack of chia seeds (if you buy from the large container, you will need 1 tablespoon)
  • 1 small pack of pepitas (optional side dish for pumpkin soup)
  • 1 bottle of dry white wine
  • 1 bottle of light beer such as Corona (can also prevent reduced sodium beef broth in beef chili if desired)
  • 1 pack of dry pinto beans
  • 1 packet of chopped pecans
  • 1 sachet (2.25 ounces) sliced ​​almonds
  • 1 packet of raw sugar
  • 1 small pack of brown sugar
  • 1 small pack of golden raisins (you need 1 tablespoon when buying from the large container)
  • 1 small pack of dried cranberries (if you buy from the large container, you will need ¼ cup)
  • Baking soda

* You can buy gluten-free if you wish

Print shopping list

sent November 13, 2020 by Gina

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