Health

7 Day Healthy Meal Plan (Nov 23-29)

sent 20th November 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 this year has taught me anything – it's grateful for the simple things we usually take for granted – like spending time and breaking bread with our families. Hope you all have a happy and healthy Thanksgiving Day, taking the time to appreciate all the little things! I've included a lot of Thanksgiving recipes this week (including leftovers!), But some others you might like are leftover turkey pot pie empanadas and a pumpkin bun for dessert, lightened up!

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'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 a lot of them.

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 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 (23.11.)
B: Huevos Pericos (½ recipe) (2B 8G 2P)
L: Open Face Tuna Sandwich, Avocado (4B 4G 4P) and Apple (0B 0G 0P)
D: Mushroom stroganoff (9B 10G 9P) with 1 ½ cups of romaine lettuce (0B 0G 0P), 1 tablespoon of skinny Caesar
Dressing (1B 1G 1P) and 1 tablespoon of parmesan (1B 1G 1P)

Total: WW points 17B 24G 17P, calories 943 *

TUESDAY (November 24th)
B: ⅓ cup of oat flakes ** (3B 3G 0P) with 1 teaspoon of honey (1B 1G 1P), ½ apple (0B 0G 0P), 1 tablespoon of 1% milk
(0B 0G 0P), 1 tablespoon of chopped pecans (2B 2G 2P), pinch of salt
L: Open Face Tuna Sandwich, Avocado (4B 4G 4P) and Pear (0B 0G 0P)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6B 10G 6P)

Total: WW points 16B 20G 13P, calories 865 *

WEDNESDAY (25.11.)
B: Huevos Pericos (½ recipe) (2B 8G 2P)
L: Open Face Tuna Sandwich, Avocado (4B 4G 4P) and Apple (0B 0G 0P)
D: Fried potatoes, sausage and peppers in a pan (8B 8G 4P)

Total: WW points 14B 20G 10P, calories 938 *

THURSDAY (November 26th)
B: ⅓ cup of oat flakes ** (3B 3G 0P) with 1 teaspoon of honey (1B 1G 1P), ½ apple (0B 0G 0P), 1 tablespoon of 1% milk
(0B 0G 0P), 1 tablespoon of chopped pecans (2B 2G 2P), pinch of salt
L: Thin baked brie phyllo cups with craisins and walnuts (2B 2G 2P), stuffed mushrooms with broccoli raven and sausage (3B 3G 3P) and slow cooker butternut pear soup (2B 2G 2P)
D: Turkey rubbed with herbs and salt (0B 2G 0P) with cranberry and pear sauce (2B 3G 2P), chicken sausage and herb filling (4B 4G 4P) and sweet potato puree brulee (5B 5G 2P)
Total: WW points 24B 27G 18P, calories 1,080 *

FRIDAY (November 27th)
B: 2 scrambled eggs (0B 4G 0P) with wholemeal toast (3B 3G 3P) and ½ grapefruit (0B 0G 0P)
L: Leftover Turkey Harvest Cobb (11B 12G 11P)
D: Turkey pot pie soup (3B 4G 2P) with 1 whole grain roll (3B 3G 3P)

Total: WW points 20B 26G 19P, calories 1,053 *

SATURDAY (28.11.)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P), 4 slices of cucumber (0B 0G 0P) and 2
Tomato slices (0B 0G 0P)
L: Open Face Turkey Melting (6B 7G 6P)
D: ORDER!

Total: WW points 12B 14G 12P, calories 497 *

SUNDAY (29.11.)
B: Turkey leftovers & sweet potato frittata (3B 5G 1P) with an orange (0B 0G 0P)
L: Italian Chopped Salad (Recipe x 2) (8B 8G 8P)
D: Sheet of Teriyaki Salmon and Vegetables Pan (Recipe x 2) (4B 6G 4P) with ¾ cup of brown rice (5B 5G 0P)

Total: WW points 20B 24G 13P, calories 995 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
Your calorie needs. I have left a lot of leeway for you so that you can buy more food such as coffee, drinks,
Snacks, dessert, wine, etc.

** Cook the oats with water according to the instructions in the package, then add the topping.

* Google Doc

Print shopping list

Shopping List

To produce

  • 2 small and 3 medium-sized Bartlett pears
  • 3 medium apples (any variety)
  • 4 medium oranges
  • 3 medium lemons
  • 1 medium grapefruit
  • 2 medium red peppers
  • 1 pack of mini rainbow peppers
  • 1 medium (6 ounce) Hass avocado
  • 1 pack of lingonberries (can be bought frozen if desired)
  • 1 small pack of alfalfa sprouts
  • 1 medium garlic
  • 3 large shallots
  • 1 piece of fresh ginger
  • 1 large cucumber
  • 1 medium English cucumber
  • 1 pound broccoli florets
  • 1 large bunch of broccoli raven
  • 6 ¼ pounds of sweet potatoes
  • 2 ¼ pounds of russet potatoes
  • 3 pounds of butternut squash
  • 1 medium bunch of celery
  • 2 medium-sized carrots
  • 1 pound sliced ​​cremini mushrooms
  • 24 whole Baby Bella mushrooms
  • 5 ounces sliced ​​white mushrooms
  • 3 ½ ounces shiitake mushrooms
  • 1 large spring onion
  • 2 large heads of romaine lettuce
  • 1 (5 oz) bag / clamshell mixed greens with spinach
  • 1 medium fresh Italian parsley
  • 1 small bundle / container of fresh oregano
  • 1 small bunch / container of fresh rosemary
  • 1 small bunch / container of fresh thyme
  • 1 small bundle / container of fresh sage
  • 5 ripe tomatoes
  • 1 dry pint of cherry or grape tomato
  • 1 small red onion
  • 2 small, 2 medium and 1 large yellow onions

Meat, poultry and fish

  • 2 pounds plus 13 ounces of Italian chicken sausage
  • 1 pound peeled and deveined jumbo prawns
  • 1 pound (4) wild salmon fillets
  • 1 pack of bacon in the middle
  • 2 ounces genoa salami
  • 1 frozen or fresh 16 pound turkey (can adjust size based on your needs) **

Grains *

  • 1 small pack of oatmeal
  • 1 small pack of corn tortillas (you need 8)
  • 1 loaf of whole wheat bread (I like Dave & # 39; s Killer Thin Sliced)
  • 1 pack of unbleached all-purpose flour
  • 1 pack of No-Yolk protein noodles
  • 1 small pack of wholemeal rolls
  • 1 packet of dry brown rice (or 3 cups pre-cooked)
  • 1 small pack of plain breadcrumbs
  • 1 (14 oz) loaf of whole wheat bread or baguette

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)
  • honey
  • Light mayonnaise
  • Red wine vinegar
  • Worcester sauce
  • thyme
  • Dijon mustard
  • Crushed red pepper flakes
  • Garlic powder
  • nutmeg
  • marjoram
  • oregano
  • cinnamon
  • Pure maple syrup
  • Optional bagel toppings: all bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
  • paprika
  • sesame oil
  • Reduced Sodium Soy Sauce *
  • Unseasoned rice vinegar
  • Toasted sesame seeds

Dairy & Miscellaneous Chilled Items

  • 1 (pack of 18) large eggs
  • 1 small tub of light cream cheese
  • 1 pack of sliced ​​light Havarti cheese
  • 1 large wedge of fresh Parmigiano Reggiano
  • 1 liter of skimmed milk
  • 1 (8 ounce) bottle of 1% milk
  • 1 small box of unsalted butter
  • 1 small tub of whipped butter
  • 1 small tub of light sour cream
  • 1 sachet (8 ounces) of shredded partially skimmed mozzarella cheese
  • 1 small wedge of Gruyere cheese
  • 1 medium-sized light brie cheese
  • 1 (17.5 oz) container of nonfat Greek yogurt
  • 1 small pack of feta cheese (if you wish, you can put Gruyere or Parmigiano in Harvest Cobb under ¾ ounces)

Potted and shaken

  • 1 (5 oz) can of tuna in water
  • 1 (4 oz) can or (4.5 oz) tube of tomato paste
  • 1 (32 ounce) carton of turkey stock
  • 1 (32 ounce) carton of reduced sodium chicken broth
  • 1 (32 ounce) carton of chicken broth
  • 1 (32 ounce) carton of vegetable broth
  • 1 glass better than Bouillon Turkey Base
  • 1 small can / glass of anchovy fillets
  • 1 (15 ounce) can of coconut milk
  • 1 small glass of roasted red pepper

Frozen

  • 1 package of peas and carrots
  • 1 pack of mini phyllo shells

Other dry goods

  • 1 bottle of white wine
  • baking powder
  • 1 small pack of dried cranberries (if you buy from the large container, you will need half a cup)
  • 1 small pack of light brown sugar
  • 1 (6 ounce) pack of pecan halves

* You can buy gluten-free if you wish
** You will need 1¼ pounds of leftover cooked turkey if you want to make all the leftovers on the plan. Adjust the weight of the raw turkey accordingly.

Print shopping list

sent 20th November 2020 by Gina

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