7 Day Healthy Meal Plan (Nov 2-8)

Posted October 30, 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

When the weather turns cold, I like to take off comfortable sweaters and home-made recipes. There is nothing like warming up with your favorite food that will bring back fond memories too! Chicken enchiladas and meatloaf and brown gravy are two of my favorites. What are some of you?

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!

THE DETAILS:

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 have done our best to develop something that will 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 a lot of them.

And last but not least, this meal plan is flexible and realistic. There is a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone 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 (11/2)
B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)
L: Turkey Club (7B 8G 7P)
D: Vegetarian mushroom cabbage lasagne rolls (6B 7G 6P) with green salad * (1B 1G 1P)
Total: WW points 21B 23G 18P, calories 932 **

TUESDAY (03.11.)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Turkey Club (7B 8G 7P)
D: LEFTOVER Vegetarian Mushroom Cabbage Lasagne Buns (6B 7G 6P) with green salad * (1B 1G 1P)

Total: WW points 14B 20G 14P, calories 943 **

WEDNESDAY (04.11.)
B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)
L: Buffalo Shrimp Salad Wraps (½ Recipe) (4B 5G 4P)
D: Turmeric Fried Chicken and Sweet Potatoes (11B 11G 8P)

Total: WW points 22B 23G 16P, calories 987 **

THURSDAY (11/5)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Buffalo Shrimp Salad Wraps (½ Recipe) (4B 5G 4P)
D: Crock Pot Kid-Friendly Turkey Chilli (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of grated cheddar (2B 2G 2P)

Total: WW points 7B 16G 11P, calories 810 **

FRIDAY (06.11.)
B: 1 slice of whole grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0P 0G)
L: LEFTOVER Crock Pot Kid-Friendly Turkey Chilli (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of grated cheddar (2B 2G 2P)
D: Pan of Cajun Spiced Flounder with Tomatoes (0B 2G 0P) with 2 ounce multigrain baguette (3B 3G 3P)

Total: WW points 12B 18G 16P, calories 922 **

SATURDAY (07.11.)
B: Crustless Quiche Lorraine # (5B 7G 5P) and an orange (0B 0G 0P)
L: Open-faced tuna melt sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: ORDER!

Total: WW points 9B 12G 9P, calories 592 **

SUNDAY (November 8th)
B: Whole grain pumpkin pancakes (8B 8G 8P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Avocado and Lump Crab Salad (Recipe x 2) (5B 5G 5P)
D: Salisbury Steak Meatballs (5B 6G 5P) with thin garlic potato purees (5B 5G 1P) and beans with garlic and oil (2B 2G 2P)

Total: WW points 28B 29G 24P, calories 994 **

* Green salad contains 12 cups of mixed vegetables, 4 green onions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup of light vinaigrette. Freeze leftover lasagna that you / your family will not eat.

** 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.
# Freeze any leftovers that you / your family will not eat.

* Google Doc

grocery list

Print shopping list

To produce

2 medium pears (any variety)
4 medium apples (any variety)
4 medium oranges
1 medium banana
1 medium lemon
2 medium limes
2 medium-sized garlic cloves
2 large shallots
½ pound whole white mushrooms
5 ounces sliced white mushrooms (can buy more whole mushrooms and cut yourself if desired)
1 medium red pepper
1 small green pepper
1 small cucumber
2 pounds of Yukon gold potatoes
1 pound of sweet potatoes
1 pound of green beans
3 medium (6 ounce) Hass avocados
1 small bunch of celery
1 small bunch of carrots
1 small spring onion
1 small container / bunch of fresh chives
1 small bundle of fresh coriander
1 small bunch of fresh Italian parsley (optional side dish for Salisbury Steak Meatballs)
1 large pile of kale
1 medium romaine lettuce
1 small head of iceberg lettuce (can leave the Romaine in the Turkey Club under 4 leaves on request)
1 (1 pound) bag / clamshell mixed baby green
7 medium-ripe tomatoes
1 dry pint grape or cherry tomato
1 small red onion
1 medium and 1 large yellow onion

Meat, poultry and fish

1 pack of bacon in the middle
6 ounce sliced deli turkey breast (I like Boars Head)
1/2 pound peeled and deveined large shrimp
4 chicken legs
4 bone-in chicken legs
1 1/3 pounds of 99% lean ground turkey
½ pound of 93% lean ground turkey
1/2 pound 93% lean ground beef
1 ½ pound (4 fillets) of flounder, tilapia, or other white fish fillets
½ pound of lump crab meat

Grains *

1 (8 ounce) multigrain baguette
1 loaf of sliced wholemeal bread
1 small pack of white wholemeal flour
1 small pack of wholemeal bread crumbs
1 small pack of oatmeal
1 pack of lasagna noodles
1 small pack of low-fat muesli

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)
cinnamon
Light mayonnaise
Light vinaigrette (or make your own using ingredients in the list)
Frank's red hot sauce
turmeric
Garlic powder
Ground ginger
Herbes de Provence (if you wish, you can add half a teaspoon of poultry seasoning to turmeric chicken)
cumin
Chili powder
paprika
Bay leaves
cajun spice
nutmeg
Red wine vinegar
Maple syrup
Pumpkin pie spice
Vanilla extract
Worcester sauce
Mustard powder

Dairy & Miscellaneous Chilled Items

1 (pack of 18) large eggs
1 (15 oz) container of semi-skimmed ricotta cheese (I like Polly-O)
1 medium-fast fresh parmesan cheese
1 sachet (8 oz) of shredded partially-skimmed mozzarella cheese
1 sachet (8 ounces) of shredded cheddar
1 glass of light blue cheese or a light ranch dressing (or ingredients that you can make yourself)
1 wedge of Gruyere cheese
1 (8 ounce) carton half and half
1 tub of whipped butter
1 small tub of light sour cream
1 pint of buttermilk
1 pack of reduced fat cheddar cheese
1 (8 ounce) container of skimmed milk (can purchase a larger 2% and less than ¼ cup mashed potatoes if desired)
1 (8 ounce) container of 2% milk

Potted and shaken

1 (4 oz) can or (4.5 oz) tube of tomato paste
1 (10 ounce) can of RoTel Mild Tomatoes
1 (8 oz) can of tomato sauce
1 glass of marinara sauce (or do-it-yourself ingredients)
1 (15 ounce) can pumpkin puree
1 small jar of apple butter (or ingredients to make yourself)
1 (15 ounce) can chickpeas
1 (15 ounces) may reduce sodium beef broth
1 (15 ounces) can be low in sodium or normal chicken broth
1 small jar of peanut butter
2 (4.5 oz) cans of tuna in water

Frozen

1 medium corn kernel

Other dry goods

baking powder
1 small pack of chopped pecans (if you buy from the bulk container, you will need 3 tablespoons)
1 bottle of white wine (can 1/3 cup of chicken broth in turmeric chicken if desired)

* You can buy gluten-free if you wish

Print shopping list

Posted October 30, 2020 by Gina