7 Day Healthy Meal Plan (Nov 28-Dec 4)

posted November 26, 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

I hope everyone enjoyed their holiday weekend! I always cherish time spent with my family- I am so thankful for them! If you went off plan this weekend, don’t stress!  It is OK to indulge every now and then, just recalibrate and keep going!

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

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!

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 (11/28)
B: Peanut Butter Protein Oatmeal Cookies*
L: Chicken Salad with Lemon and Dill *in ½ a whole wheat pita and 8 baby carrots
D: 2 cups Kale and Brussels Sprout Salad with Parmesan and Pecans with Dad’s Creamy Cauliflower Soup

Total Calories: 1,024**

TUESDAY (11/29)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots
D: Madison’s Favorite Beef Tacos with Instant Pot Black Beans
Total Calories: 1,107**

WEDNESDAY (11/30)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos with LEFTOVER Instant Pot Black Beans

Total Calories: 1,107**

THURSDAY (12/1)
B: Pumpkin Pie Overnight Oats
L: Protein Egg and Quinoa Salad Jars
D: Garlic-Ginger Chicken Stir Fry with ½ cup brown rice

Total Calories: 1,190**

FRIDAY (12/2)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Parmesan-Herb Baked Salmon with Garlic Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1151**

SATURDAY (12/3)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT

Total Calories: 634**

SUNDAY (12/4)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: Loaded Baked Potato Soup with 2 ounces multigrain baguette
D: Stuffed Butternut Squash with Wild Rice and Sausage and a green salad #
Total Calories: 982**

*Prep Mon-Wed breakfast and lunch Sunday night, if desired.
**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.

# 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.

*Google doc

Print Shopping List

Shopping List

Produce

• 3 medium very ripe bananas
• 2 medium lemons
• 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 5 Persian cucumbers (can sub 2 medium English cucumbers, if desired)
• ½ pound Brussels sprouts (or 4 cup pre-shredded)
• 1 small PLUS 1 medium head cauliflower
• ½ pound broccoli florets
• 2 pounds Yukon Gold potatoes
• 2 medium Russet potatoes
• 10 ounces sliced shiitake mushrooms
• 1 small red bell pepper
• 1 small poblano pepper
• 1 pound green beans
• 1 large (2-pound) butternut squash
• 1 pound baby bok choy
• 2 large head garlic
• 1 (1-inch) piece fresh ginger
• 1 medium shallot
• 1 medium bag baby carrots
• 1 (5-ounce) bag/clamshell baby kale
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 1 small head Romaine lettuce
• 1 small bunch Lacinato kale
• 2 medium bunches scallions
• 1 small container/bunch chives
• 1 small container/bunch fresh dill
• 1 small container/bunch fresh basil
• 1 small container/bunch fresh thyme (can sub 1 teaspoon dry thyme in Stuffed Butternut Squash, if desired)
• 1 medium container/bunch fresh Thai basil (can sub ½ cup traditional basil Ginger Chicken Stir Fry, if desired)
• 1 small bunch fresh Italian parsley
• 1 dry pint cherry or grape tomatoes
• 2 medium plum tomatoes
• 1 medium red onion
• 1 small white onion
• 2 small yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 ½ pounds thin sliced boneless, skinless chicken breast cutlets
• 1 pound sweet Italian chicken sausage
• 1 package center-cut bacon
• 2 pounds 93% lean ground beef
• 1 (2-pound) skin-on salmon filet
• 1 pound sushi grade tuna

Grains*

• 1 package quick oats
• 1 large package crunchy corn taco shells (you need 16)
• 1 small package whole wheat pitas
• 1 (8-ounce) multi-grain baguette
• 1 small package unbleached all-purpose flour
• 1 small package dry quinoa (or ½ cup pre-cooked)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry wild rice

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)
• Ground cinnamon
• Vanilla extract
• Pumpkin pie spice
• Apple cider vinegar
• Dijon mustard
• Pure maple syrup
• Cumin
• Chili powder
• Paprika
• Smoked paprika
• Coriander
• Oregano
• Bay leaves
• Green Tabasco
• Sriracha sauce
• Reduced sodium soy sauce*
• Chili paste
• Toasted sesame oil
• Light mayonnaise
• Rice vinegar
• Rice wine
• Wasabi paste
• Furikake (I like Eden Shake)
• Light vinaigrette dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 small box salted butter or tub of whipped butter
• 1 package pre-cooked lentils (can buy dry (green or brown) and cook yourself, if desired)
• 1 large wedge fresh Parmesan cheese
• 1 pint skim milk
• 1 pint 1% reduced fat milk
• 1 small tub light sour cream
• 1 (8-ounce) bag reduced fat shredded sharp cheese
• 1 (8-ounce) bag shredded cheddar cheese (can sub 1 cup reduced fat cheddar in Tacos, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 small container whipped cream or dairy free whipped cream (optional, for topping Overnight Oats)

Canned and Jarred

• 1 small jar pumpkin butter (or ingredients to make your own)
• 1 small jar peanut butter
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (32-ounce) carton chicken broth
• 1 (15-ounce) can chickpeas
• 1 (12-ounce) jar roasted red peppers
• 1 (8-ounce) can tomato sauce

Frozen

• 1 small package shelled edamame

Misc. Dry Goods

• Cornstarch
• 1 small package vanilla protein powder (I like Orgain)
• 1 package sugar free chocolate chips (such as Lily's)
• 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
• 1 small package granulated sugar (or sugar substitute such as Monk Fruit)
• 1 (1-pound) package dry black beans
• 1 small package fruit juice sweetened dried cranberries (if buying from bulk bin, you need ¼ cup)
• 1 medium package pecan or walnut halves (if buying from bulk bin, you need about ¾ cup)
• 1 small package dry roasted peanuts (if buying from bulk bin, you need 1/3 cup)

*You can buy gluten free, if desired

Print Shopping List