7 Day Healthy Meal Plan (Nov 9-15)

sent November 6, 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

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 of your preference. 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 on hand to keep up-to-date.

If you're on Facebook join my . Facebook community where everyone is sharing photos of 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!


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 shopping 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 (09.11.)
B: Pumpkin and cream cheese muffins * (7B 7G 7P) with an apple (0B 0G 0P)
L: Greek chickpea salad (½ recipe) (6B 6G 6P)
D: Spaghetti with butternut-leek-parmesan sauce (10B 10G 8P) and a green salad # (1B 1G 1P)
Total: WW points 24B 24G 22P, calories 916 **

TUESDAY (11/10)
B: Pumpkin and cream cheese muffins (7B 7G 7P) with an apple (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Coiled Mexican Casserole with Sweet Potatoes and Chicken (5B 9G 4P)
Total: WW points 18B 22G 17P, calories 891 **

B: Pumpkin and cream cheese muffins (7B 7G 7P) with an apple (0B 0G 0P)
L: LEFTOVER Coiled Mexican Casserole with Sweet Potatoes and Chicken (5B 9G 4P)
D: Air Fryer Chicken Tenders (3B 7G 3P) with broccoli and orzo (4B 4G 4P)
Total: WW points 19B 27G 18P, calories 1,049 **

THURSDAY (11/12)
B: Overnight oats in a glass (5B 5G 3P)
L: 2 slices of thin whole grain bread (4B 4G 4P), 2 ounces turkey meat (0B 1G 0P), 1 tablespoon of light mayonnaise (1B)
1G 1P), handful of mixed greens (0B 0G 0P)
D: Carne Guisada (7B 7G 6P) with ½ cup of brown rice (3B 3G 0P) and 1 tablespoon of Aji Columbian Picante (0B 0G 0P)

Total: WW points 20B 21G 14P, calories 823 **

FRIDAY (November 13th)
B: Overnight oats in a glass (5B 5G 3P)
L: LEFTOVER Carne Guisada (7B 7G 6P) with ½ cup of brown rice (3B 3G 0P) and 1 tablespoon of Aji Columbian Picante
(0B 0G 0P)
D: Tuscan white beans with spinach, prawns and feta (2B 7G 2P) and ¾ cup of whole grain orzo (4B 4G 0P)

Total: WW points 21B 26G 11P, calories 995 **

SATURDAY (November 14th)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 1 tablespoon of maple syrup (3B 3G 3P) and a clementine
(0B 0G 0P)
L: Turkey meatballs, spinach and tortellini soup * (6B 6G 6P)

Total: WW points 15B 15G 15P, calories 617 **

SUNDAY (November 15th)
B: LEFTOVER Lemon Blueberry Sheet Pancakes (6B 6G 6P) with 1 tablespoon of maple syrup (3B 3G 3P) and a
Clementine (0B 0G 0P)
L: Creamy shrimp and celery salad (2B 3G 2P)
D: Turkey meatloaf (3B 5G 3P) with baked cauliflower "Mac" and cheese (8B 8G 8P)
Total: WW points 22B 25G 22P, calories 998 **

* Freeze any leftovers that you / your family will not eat. If desired, make muffins on Sunday night.
** 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.

# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Doc

Shopping List

Print shopping list

To produce

  • 3 medium apples (any variety)
  • 1 (1 pound) container of fresh blueberries
  • 1 small banana
  • 8 medium clementines
  • 5 medium limes
  • 3 medium lemons
  • 3 Persian cucumbers (can accommodate 1 small English cucumber if desired)
  • 1 small and 2 medium-sized cucumbers
  • 1 medium green pepper
  • 2 medium-sized garlic cloves
  • 1 small jalapeño
  • ¾ pound (2) sweet potatoes
  • 10 ounces baby red potatoes
  • 1 (1 pound) butternut squash
  • 2 medium-headed cauliflowers
  • ¾ pound of broccoli florets
  • 2 large carrots
  • 1 small bunch of celery
  • 2 large bunches of spring onions
  • 1 large leek
  • 1 small bundle / container of fresh oregano (can add 1 teaspoon of parsley to Greek chickpea salad, if desired)
  • 1 small bundle / container of fresh sage
  • 1 small bundle of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 1 small bundle of fresh dill (garnish for shrimp salad as an option)
  • 1 (5 ounce) bag / clamshell mixed baby green
  • 1 bag / clamshell baby spinach
  • 1 dry pint grape or cherry tomato
  • 2 small and 5 medium-sized ripe tomatoes
  • 1 small red onion
  • 2 small and 2 medium yellow onions

Meat, poultry and fish

  • 1 pound boneless and skinless chicken breast
  • 1 ¼ pound boneless, skinless chicken tender
  • 1 ½ pound beef stew meat
  • 2 pounds of peeled and deveined large shrimp
  • 2 ounces sliced ​​deli turkey
  • 10 ounces of 93% lean ground turkey
  • 1 1/3 pounds of 99% lean ground turkey

Grains *

  • 1 pack of whole wheat flour
  • 1 pack of unbleached all-purpose flour
  • 1 pack of wholemeal bread or breadcrumbs spiced white
  • 1 pack of seasoned panko breadcrumbs
  • 1 pack of spaghetti
  • 1 pack of whole grain orzo
  • 1 small loaf of sliced ​​wholemeal bread (can be made into a small roll for turkey bread if desired)
  • 1 packet of dry brown rice (or 2 ½ cups pre-cooked)
  • 1 small pack of oatmeal

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Coconut oil
  • Baking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Pumpkin pie spice
  • nutmeg
  • cinnamon
  • Vanilla extract
  • cumin
  • NuNaturals liquid vanilla stevia or your favorite sweetener
  • Light mayonnaise
  • Adobo spice
  • Anchiote or Sazon
  • Bay leaves
  • marjoram
  • White wine vinegar
  • balsamic vinegar
  • Light vinaigrette dressing (or make your own using ingredients in the list)
  • Ketchup
  • Worcester sauce
  • Old Bay spice
  • Pure maple syrup

Dairy & Miscellaneous Chilled Items

  • 1 dozen large eggs
  • 1 box of unsalted butter
  • 1 container of light butter (can use 1 tablespoon of regular butter in spaghetti with butternut sauce, if desired)
  • 1 packet of Spinach Cheese Tortellini (9 oz)
  • 1 medium-fast fresh Parmigiano-Reggiano
  • 1 pint of 1% buttermilk
  • 1 piece of fresh feta cheese
  • 1 small pack of low-fat feta cheese (can add 1½ ounces of regular feta in Tuscan shrimp if desired)
  • 1 pack of low-fat cream cheese
  • 1 sachet (8 ounces) of shredded or block pepper jack cheese
  • 1 sachet (8 ounces) of shredded hot cheddar cheese
  • 1 liter of skimmed milk
  • 1 small tub of light sour cream

Potted and shaken

  • 1 (15 ounce) can pumpkin puree
  • 1 (15 ounce) can chickpeas
  • 1 (15 ounce) can of black beans
  • 1 (15 ounces) cannot add salt to cannellini beans
  • 1 small glass of Kalamata or Gaeta olives
  • 2 (32 ounce) cartons reduced the sodium chicken broth


Other dry goods

  • 1 packet of raw sugar
  • 1 packet of granulated sugar
  • Baking soda
  • baking powder
  • 4 dried guajillo chili peppers
  • 1 small pack of chia seeds (if you buy from the large container, you will need 1 tablespoon)
  • Light 1 bottle / can of beer
  • 1 small pack of chopped pecans (you need 2 tablespoons when buying from the bulk container)

* You can buy gluten-free on request

Print shopping list

sent November 6, 2020 by Gina

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