7 Day Healthy Meal Plan (Nov 29-Dec 5)

sent November 27, 2021 from Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. The recipes contain macros and links to the WW recipe builder to get your personal points.

7-day healthy eating plan

For those who loved my free meal plans but would like to customize them, I finally have a way. I have teamed up with Relish +, a premium membership that allows you to save any recipe from anywhere. With Relish + you can create shopping lists and menus from your personal recipes or take over my menu plans and adapt them to your needs.

I have partnered with Relish + to bring you new exclusive weekly . meals and a library of my 7 Day Healthy Meals, all of which are fully customizable. You can exchange recipes or adjust portions and update your shopping list while you are on the go. Watch this video to learn how to edit and save this week's meal plan with Relish +.

Exclusive weekly . dinner plans

7-day meal plans: See this series on Relish +

Next-overs dinner during the week: See this series on Relish +

Gluten-free and dairy-free meals: See this series on Relish +

Vegetarian menus: See this series on Relish +

A note on personal WW points:

Many of you are asking if I'll be adding the new WW Personal items to my recipes, and right now I'm not sure how to do that as each item is different. But right now I'm adding links to my recipe builder, see the orange button on the print recipes button that shows my personal points. Click on that and it will take you to the WW website where you can see the dots and add them to your tag (US only, you need to be logged into your account). I hope to find a solution to adding points as I know many of you would like to take a look at the points before doing anything.

Why should everyone plan a meal?

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 achieve your goals! Check out my new . Meal Planner which is available for pre-order now!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day health plans (you can see my previous meal plans here) intended as a guide with you a lot of leeway for you to add more food, Coffee, drinks, fruit, snacks, desserts, wine, etc. or exchange recipes for dishes that you prefer, you can search for courses in the index for recipes. 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 eat out less, waste less food and have everything you need to keep track of things on hand.

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

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes are enough for two nights or lunch the next day. The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan.

NOTE: THIS POST INCLUDES AFFILIATE LINKS.

MONDAY (11/29)

B: Broccoli and Cheese and Egg Muffins * and a pear

L: Egg salad with low yolk on 1 slice of whole wheat bread and 1 cup of grapes

D: Lentil soup with butternut and kale with 2 ounces multigrain baguette

Total calories: 851 **

TUESDAY (November 30th)

B: Broccoli and Cheese and Egg Muffins and an orange

L: Egg salad with low yolk on 1 slice of whole wheat bread and 1 cup of grapes

D: Stuffed turkey peppers with 1 cup Avocado, cucumber and tomato salad with black beans

Total calories: 1,040 **

WEDNESDAY (12/1)

B: Broccoli and Cheese and Egg Muffins and a pear

L: Chicken salad with lemon and dill in ½ avocado

D: Stuffed coal casserole with green salad **

Total calories: 919 **

THURSDAY (12/2)

B: Banana Nut Protein Oats

L: Chicken salad with lemon and dill in ½ avocado

D: LEFT OVER Stuffed coal casserole with green salad#

Total calories: 1,044 **

FRIDAY (12/3)

B: Banana Nut Protein Oats

L: Chicken salad with lemon and dill on 1 slice of whole wheat bread and ½ cup cucumber slices

D: Sheet Pan Teriyaki Salmon and Vegetables (Recipe x 2) with ¾ cup brown rice

Total calories: 1,203 **

SATURDAY (12/4)

B: Lemon and cranberry scones with a pear and ½ cup of fat-free Greek yogurt

L: Slow Cooker French Dip Sandwich with Caramelized Onions

D: DINNER!

Total calories: 662**

SUNDAY (12/5)

B: LEFT OVER Lemon and cranberry scones with a banana and ½ cup of yogurt

L: LEFT OVER Slow Cooker French Dip Sandwich with Caramelized Onions

D: Simple turkey meat roast with Garlic mashed potatoes and Beans with garlic and oil

Total calories: 1,194 **

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

** This is a guide only, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate your calorie needs. I've left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

#Green salad contains 12 cups of mixed vegetables, 4 shallots, 1 cup each: tomatoes, cucumbers, carrots, chickpeas and ½ cup of light vinaigrette. Set aside ½ for dinner on Thursday.

* Google Document

Print shopping list

grocery list

To produce

6 medium-sized pears
1 medium orange
2 medium-sized lemons
2 medium-sized limes
½ pound of red or green seedless grapes
6 medium-sized bananas
3 medium (5-ounce) Hass avocados
1 large head of garlic
1 (1 inch) piece of fresh ginger
2 pounds of broccoli florets
1 large pack of rainbow mini peppers
4 large red peppers
1 large green pepper
1 pound of fresh green beans
2 large English cucumbers
1 (1¼ pound) butternut squash (or 1 pound pre-cut)
2 pounds (4 medium) Yukon Gold Potatoes
1 packet of celery
3 medium-sized carrots
2 medium-sized leeks
1 medium bunch of spring onions
1 large bunch of Lacinato kale
1 ½ heads of kale
1 (1 pound) clam / bag of mixed greens
1 small bunch / container of fresh thyme
1 small bunch / container of fresh dill
1 small bunch of fresh coriander
1 small bunch / container of fresh rosemary (can be dried under 1 teaspoon in French dip sandwiches if desired)
4 medium-sized vine tomatoes
6 large yellow onions
1 small red onion

Meat, poultry and fish

1 pound of 93% lean ground turkey
1.3 pounds of 99% lean ground turkey
1 pound of 95% lean ground beef
1 (3 to 4 pound) round roast beef
1 roast chicken
1 pound (4) wild salmon fillets

Grain*

1 small, sliced whole grain bread
1 medium sachet of dry brown rice (or 6½ cups pre-cooked)
3 (8-ounce) multigrain baguettes
1 small packet of quick oatmeal
1 small pack of ultra-grain, white or white wholemeal flour
1 small packet of seasoned whole grain crumbs (I like 4C)

Spices and spices

Extra virgin olive oil
Rapeseed oil
Cooking spray
Olive oil spray (or get one Misto Oil master)
Kosher salt (I like Diamond crystal)
Ground black pepper (or pepper mill)
Whole peppercorns
Light mayonnaise
Dijon mustard
Bay leaves
Garlic powder
cumin
thyme
Hungarian sweet paprika
Light vinaigrette dressing
Maple syrup
sesame oil
Reduced Sodium Soy Sauce *
Unseasoned rice vinegar
Toasted sesame seeds
Vanilla extract
Ketchup
Worcester sauce
marjoram

Dairy products & miscellaneous chilled items

1 dozen large eggs
1 pint of liquid egg white
1 small box of butter
1 small tub of whipped butter (can replace the normal butter in mashed potatoes if necessary)
1 small can of light sour cream
1 (8-ounce) packet of sliced reduced fat provolone or mozzarella cheese
1 (8-ounce) packet of grated reduced-fat mozzarella cheese (I like Sargento)
1 (8-ounce) packet of reduced-fat cheddar cheese (I like Sargento)
1 (8-ounce) container of skimmed milk
1 pint of low-fat buttermilk
1 small slice of fresh Pecorino Romano
1 (17.5-ounce) container of non-fat plain Greek yogurt

Canned food and jarred

1 (15.5-ounce) can of black beans
1 (14.5-ounce) can of dainty diced tomatoes
1 (15-ounce) can of tomato sauce
1 (14.5-ounce) can of PLUS 1 (32-ounce) carton of low-sodium beef broth
1 (48 ounce) carton of vegetable broth
1 (14.5-ounce) can low-sodium chicken broth
1 (8-ounce) can of tomato sauce
1 (4-ounce) can or (4.5-ounce) tube of tomato paste
1 (15-ounce) can of chickpeas

Other dry goods

1 small bag of dry green lentils
1 (11-ounce) bottle of Orga Vanilla Protein Shake
1 small packet of brown sugar
1 packet of granulated sugar
baking powder
1 packet of dried cranberries or cherries (if you buy from the large container, you need ¾ cup)
1 small packet of walnuts (you need 2 tablespoons when buying large containers)

* You can buy gluten-free if you wish

Print shopping list