7 Day Healthy Meal Plan (November 1-7)

sent October 29, 2021 from Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.

7-day healthy eating plan

Cool and rainy – and it's November !!! How is this year almost over !! ?? If you're like me, enjoy home cooking with a cool air on these evenings! Check out some of my favorite casseroles like my tuna noodle casserole, Sicilian rice ball casserole, or have breakfast for dinner with my veggie ham and cheese breakfast egg casserole.

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, healthy meal plans (you can check out my previous meal plans here) which are meant as a guide and leave plenty of scope for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses 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 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 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 that you don't miss a meal!


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. While we truly believe there is no one-size-fits-all diet, we've done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly, I've added the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them for inspiration!

The grocery list is comprehensive and contains everything you need to prepare 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 I use a lot of condiments that you will use a lot so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (10/1)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: Open tuna sandwich with avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)

Sums: WW points 18B 18G 11P, calories 1,014 *

TUESDAY (10/2)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: Open tuna sandwich with avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Cheesy Roast Chicken Enchilada Pan (9B 13G 9P)

Sums: WW points 18B 25G 18P, calories 1,088 *

B: Hearty cottage cheese bowl (3B 3G 3P)
L: Open tuna sandwich with avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Beef and Kabocha Pumpkin Stew (6B 6G 6P)

Sums: WW points 13B 13G 13P, calories 909 *

B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER Beef and Kabocha Pumpkin Stew (6B 6G 6P)
D: Stuffed delicata pumpkin with sausage and mushroom filling (5B 5G 5P) with green salad * (1B 1G 1P)

Total: WW Points 17B 20G 17P, calories 945 *

FRIDAY (10/5)
B: Hearty cottage cheese bowl (3B 3G 3P)
L: LEFTOVER Stuffed delicata pumpkin with sausage and mushroom filling (5B 5G 5P) with green salad (1B 1G 1P)
D: Blackened scallops with horseradish sauce (3B 4G 3P) and wilted baby spinach with garlic (1B 1G 1P) over a cup of brown rice (5B 5G 0P)

Sums: WW points 18B 19G 13P, calories 987 *

B: Whole grain pumpkin pecan pancakes (8B 8G 8P) with 2 tablespoons of maple syrup (3B 3G 3P)
L: BLT salad with avocado (5B 5G 5P)

Sums: WW points 16B 16G 16P, calories 483 *

SUNDAY (10/7)
B: Spinach and ricotta quiche (5B 7G 5P) and an orange (0B 0G 0P)
L: Sandwich with ham, rocket and balsamic vinegar (recipe x 4) (9B 9G 9P) and a pear (0B 0G 0P)
D: Turkey schnitzel with parmesan crust (3B 4G 3P) with garlic mashed potatoes (5B 5G 1P) and roasted green parmesan beans (1B 1G 1P)

Sums: WW points 23B 26G 19P, calories 1,089 *

* 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 left you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Green salad contains 7 1/2 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette. Save 1 serving for the leftover Friday lunch.

* Google Document

Print shopping list

grocery list

To produce

  • 3 medium apples (any variety)
  • 4 medium pears (any variety)
  • 4 medium oranges
  • 1 medium lemon
  • 2 (6-ounce) containers of fresh berries (your choice)
  • 2 small (5 ounce) Hass avocados
  • 2 small heads of garlic
  • 1 small jalapeno (optional, for the enchilada pan)
  • 5 Persian cucumbers (or 1 large English cucumber)
  • 2 medium-sized red peppers
  • 2 pounds (4 medium) Yukon Gold Potatoes
  • 1 small bunch of celery
  • 1 small PLUS 1 medium carrot
  • ¾ pound of beans
  • ¼ pound shitake mushrooms
  • 1 small packet of alfalfa sprouts
  • 1 (1 pound) Kobocha squash
  • 3 small delicata squash
  • 1 (5-ounce) PLUS (1-pound) sachet / clam-fresh baby spinach
  • 1 (10-ounce) bag / clamshell mixed greens
  • 1 (5-ounce) sachet / clam baby rocket
  • 1 large head of romaine lettuce
  • 1 small bunch of fresh Italian parsley
  • 1 small bunch of coriander (optional, for the enchilada pan)
  • 1 small bunch / container of fresh thyme
  • 1 small bunch / container of fresh rosemary (can be dried under 1 teaspoon in beef stew if desired)
  • 1 small bunch / container of fresh chives
  • 1 small bunch / container of fresh basil
  • 1 small bunch of spring onions
  • 4 Roma tomatoes
  • 1 large shrub-ripened tomato
  • 2 dry pints of cherry or grape tomatoes
  • 1 small red onion
  • 1 small PLUS 1 large yellow onion

Meat, poultry and fish

  • 2 pounds of beef stew
  • 1 pound (4) turkey breast chops
  • 1 roast chicken
  • 3 ounces sliced ​​ham
  • 1 packet of bacon cut in the middle
  • 14 ounces of raw sweet Italian chicken sausage
  • 1 1/4 pound (16) large scallops


  • 1 loaf of sliced ​​wholemeal bread
  • 1 (12 ounce) loaf of French bread or baguette
  • 1 small pack (6 inch) of corn tortillas
  • 1 small pack of wholemeal short pasta (like Ziti or Cavatappi, I like Delallo)
  • 1 packet of unbleached all-purpose flour
  • 1 small pack of white wholemeal flour
  • 1 small package of dry brown rice (or 3 cups pre-cooked)
  • 1 small packet of seasoned breadcrumbs

Spices and spices

  • Extra virgin olive oil
  • Vegetable oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • Light mayonnaise
  • Red wine vinegar
  • balsamic vinegar
  • sweetheart
  • Light vinaigrette (or make your own using the ingredients in the list)
  • cinammon
  • Pumpkin Pie Spice
  • Vanilla extract
  • Pure maple syrup
  • Garlic powder
  • paprika
  • Cayenne
  • Thyme (can under ½ teaspoon fresh in scallops, if desired)
  • oregano
  • Dijon mustard
  • cumin

Dairy products & other chilled items

  • 1 dozen large eggs
  • 1 (16-ounce) container of low-fat cottage cheese (I like Good Culture)
  • 1 large slice of fresh parmesan cheese
  • 1 small wedge of fresh Pecorino Romano (can accommodate ¼ cup of Parmesan in Baked Ziti if you wish)
  • 1 (15-ounce) carton of partially-skimmed ricotta cheese
  • 1 (8-ounce) sachet of grated, partially-skimmed mozzarella cheese
  • 1 (8-ounce) sachet of crushed Mexican cheese mix
  • 1 (9 inches) chilled deep dish cake batter or crust
  • 1 small box of butter
  • 1 liter of buttermilk
  • 1 pint of non-fat milk
  • 1 small can of light sour cream
  • 1 (17.5-ounce) cup of non-fat plain Greek yogurt (I like Fage or Stonyfield Farm)

Canned food and jarred

  • 1 (15-ounce) can of pumpkin
  • 1 (32 ounce) carton of beef broth
  • 1 (16-ounce) glass of enchilada sauce (or homemade ingredients)
  • 1 (14.5-ounce) can of chicken or vegetable stock
  • 1 small jar of sun-dried tomatoes
  • 1 (15-ounce) can of chickpeas
  • 1 (15-ounce) can of black beans
  • 1 small jar of prepared horseradish
  • 1 (5-ounce) can of albacore tuna in water
  • 1 glass of marinara (or do-it-yourself ingredients)

Other dry goods

  • 1 small packet of peeled pistachios (if you buy large containers you will need 3 tablespoons)
  • 1 small packet of chopped pecans (if you buy from the bulk container you will need 5 tablespoons. Sub for walnuts in Greek yogurt with berries)
  • 1 small bottle of Marsala wine
  • baking powder

* You can buy gluten-free if you wish

Print shopping list

Comments are closed.