7 Day Healthy Meal Plan (Nov 30-Dec 6)

sent November 28, 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

Hope everyone had a great Thanksgiving! If you've tried any of my new recipes, let me know which were your favorites!

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 exchange 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 (November 30th)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chicken Brown Rice Bowl * (7B 10G 4P)
D: Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2oz Multigrain Baguette (3B 3G 3P)
Total: WW points 19B 26G 16P, calories 991 **

TUESDAY (12/1)
B: Banana bread muffin in a cup (2B 2G 2P) and an apple (0B 0G 0P)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2oz Multigrain Baguette (3B 3G 3P)
D: Barbacoa beef (3B 3G 3P) with Chipotle's coriander lime rice (6B 6G 6P) and corn salsa with lime (0B 2G 0P)

Total: WW points 19B 23G 19P, calories 913 **

WEDNESDAY (12/2)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2oz Multigrain Baguette (3B 3G 3P)
D: LEFTOVER barbacoa beef (3B 3G 3P) with 2 corn tortillas (3B 3G 3P), 2 tablespoons of jack cheese (2B 2G 2P) and ¼ cup of grated romaine lettuce (0B 0G 0P) and Quick and Delicioso Cuban Style black beans ( 1B) 3G 1P)

Total: WW points 21B 27G 21P, calories 971 **

THURSDAY (December 3rd)
B: Banana bread muffin in a cup (2B 2G 2P) and an apple (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: sheet pan meatloaf and broccoli (9B 10G 8P) with thin garlic mashed potatoes (5B 5G 1P)

Total: WW points 19B 25G 14P, calories 945 **

FRIDAY (04.12.)
B: 1 slice of whole grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and ½ medium-sized banana (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Fried rice with spicy shrimp (6B 7G 1P)

Total: WW points 15B 21G 10P, calories 808 **

SATURDAY (05.12.)
B: Broccoli Crustless Cheddar Quiche (4B 6G 4P) and an Orange (0B 0G 0P)
L: Chicken and Parmesan Rolls *** (5B 8G 5P)
D: ORDER!

Total: WW points 9B 14G 9P, calories 369 **

SUNDAY (06.12.)
B: Breakfast pizza (5B 8G 5P)
L: Tuna salad endive wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Chicken noodle soup (4B 4G 4P) and ½ grilled cheese # (8B 8G 8P)

Total: WW points 18B 22G 18P, calories 1,003 **

* Prepare for Sunday evening if desired.
** 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've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
*** Double batter for Sunday breakfast.
# Grilled cheese includes 1 slice of whole wheat bread and 1 ounce of cheddar cheese.

* Google Doc

Print shopping list

Shopping List

To produce

6 medium apples (any variety)
4 medium oranges
3 medium limes
1 (very ripe) banana and 1 yellow banana
1 medium (6 ounce) Hass avocado
2 medium-sized garlic cloves
1 medium jalapeño
1 small red pepper
1 small cucumber
3 ears of wheat (if desired, can put a small bag of frozen corn kernels in corn salsa)
2 ½ pounds of broccoli florets
2 pounds (4 medium) Yukon gold potatoes
1 medium bunch of celery
4 medium-sized carrots
1 large spring onion
1 head of endive
1 small pile of arugula
1 small bundle of baby spinach (if you wish, you can add a handful of rocket to breakfast pizza)
1 small head of romaine lettuce
1 small container / bunch of fresh thyme
1 small bundle / container of fresh basil
1 small bundle of fresh coriander
1 small bunch of fresh Italian parsley
2 small ripe tomatoes
1 dry pint of cherry or grape tomato
1 medium red onion
3 medium yellow onions

Meat, poultry and fish

3 pounds of beef eye from round or bottom round roast
1 1/3 pounds of 93% ground turkey
1 pound large peeled and deveined shrimp
1 pack of bacon in the middle
1 pound (4) boneless, skinless chicken thighs
12 ounce roast chicken breasts (or you can buy 1 pound boneless skinless breasts and cook them yourself)

Grains *

1 loaf of sliced wholemeal bread
1 packet of all-purpose unbleached flour (5 pounds)
1 packet of dry brown rice (or 3 ½ cups pre-cooked)
1 small pack of extra long-grain or basmati rice (if you wish, you can add coriander-lime rice to 1 cup of dry brown rice)
1 small pack of corn tortillas (you need 8)
1 (12 ounce) multigrain baguette
1 small pack of oatmeal
1 packet of egg noodles

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)
sriracha sauce
Bay leaves
Vanilla extract
cumin
oregano
Ground carnations
Red wine vinegar
Unfiltered apple cider vinegar (I like Braggs)
Ketchup
Worcester sauce
Chili powder
paprika
Garlic powder
Cayenne pepper
sesame oil
Sesame seeds
Crushed red pepper flakes
Soy sauce*
Asian fish sauce (can add additional soy sauce to fried rice if you wish)
nutmeg
Light mayonnaise

Dairy & Miscellaneous Chilled Items

1 (pack of 18) large eggs
1 small wedge of Gruyere cheese
1 sachet (8 ounces) of shredded Monterey Jack cheese
1 sachet (8 ounces) of shredded portion skim mozzarella
1 sachet (8 ounces) of grated cheddar cheese
1 small tub of light sour cream
1 (17.5 oz) tub of regular fat-free Greek yogurt (I like Stonyfield)
1 (6 ounce) container of whole milk yogurt
1 liter of 2% milk
1 (8 ounce) container of skimmed milk (can put ¼ cup 2% milk in mashed potatoes if desired)
1 small wedge of Pecorino Romano cheese
1 small box of unsalted butter
1 small tub of whipped cream butter (can add 1 tablespoon of unsalted butter to mashed potatoes, if desired)
1 pint half and half

Potted and shaken

1 (5 ounces) can light tuna in water
1 small can / glass of chipotle peppers in Adobo
1 small jar of peanut butter
(28 oz) can be whole plum tomatoes
1 (15 ounce) can of black beans
1 (15 ounce) can chickpeas
1 (32 ounce) carton of low sodium chicken broth
1 (32 ounce) carton of reduced sodium chicken broth (or vegetable broth)
1 small glass of marinara sauce

Other dry goods

1 small pack of granulated sugar (optional for banana bread muffins)
baking powder
Optional banana bread muffin add-ins: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, or hemp seeds

* You can buy gluten-free if you wish

Print shopping list

sent November 28, 2020 by Gina