7 Day Healthy Meal Plan (November 15-21)

sent November 12, 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

Need an idea for a school or office Thanksgiving party? Try my pumpkin pie! If you want to loosen up or change traditional dishes, try Mom & # 39; s Stuffing, Lightened Up, Mashed Sweet Potato Brulee or my cranberry and pear sauce. Also, don't forget to plan ahead for your turkey (some say there might be a shortage?). Here's a great recipe if you want to dry salt your turkey. Also, click to learn more about how I update my recipes for new personal WW points!

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 recipe button that shows my personal points. Click on it 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, 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 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 that 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. 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.

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 (November 15th)
B: Overnight oats with figs and honey
L: Chicken salad with lemon and dill in ½ whole wheat pita with sliced cucumber
D: Cacio e Pepe Frittata with cauliflower and lemon yogurt and autumn salad with pears and gorgonzola

Total calories: 970 *

TUESDAY (11/16)
B: LEFTOVER Cacio e Pepe Frittata with cauliflower and lemon yogurt with an orange
L: Chicken salad with lemon and dill over 2 cups of arugula
D: Turkey picadillo with ¾ cup of brown rice and quick cabbage slaw
Total calories: 1,046 *

WEDNESDAY (11/17)
B: Oatmeal and berry smoothie bowl with 2 tablespoons of sliced almonds
L: Chicken salad with lemon and dill in ½ whole wheat pita with sliced cucumber
D: Beef and kabocha squash stew with 2 ounce multigrain baguette
Total Calories: 985 *

THURSDAY (November 18th)
B: Oatmeal and berry smoothie bowl with 2 tablespoons of sliced almonds
L: LEFTOVER Beef and Kabocha Squash Stew with 2 ounce multigrain baguette
D: Chicken broccoli pasta casserole and 2 cups of mixed vegetables with 2 teaspoons of light vinaigrette

Total calories: 1,051 *

FRIDAY (November 19th)
B: Overnight oats with figs and honey
L: LEFTOVER Chicken Broccoli Noodle Casserole
D: Fried Salmon Rice (Recipe x 4)

Total Calories: 966 *

SATURDAY (20.11.)
B: Easy bagel recipe ** with 2 tablespoons of whipped cream cheese, sliced tomatoes and red onions
L: 1 cup broccoli cheese potato soup with ½ turkey sandwich **
D: DINNER!

Total Calories: 596 *

SUNDAY (11/21)
B: Spanakopita Baked Eggs with ½ roasted whole grain pita
L: LEFTOVER 1 cup Broccoli Cheese Potato Soup with Chickpea Avocado Salad (Recipe x 2)
D: Turkey meatball tortellini soup with spinach and plain garlic knots
Total calories: 1,057 *

* 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.
** Double recipe for garlic knots for Sunday dinner. Turkey sandwich includes 1 slice of whole wheat bread, 2 ounces turkey breast, mustard, and lettuce.

* Google Document

Print shopping list

grocery list

To produce

2 medium-sized fresh figs
1 medium orange
3 medium-sized lemons
2 small pears
1 medium-sized banana (peel and place in the freezer for smoothie bowls)
Optional smoothie bowl toppings: banana, blueberries, raspberries, strawberries
1 medium red pepper
2 medium-sized cucumbers
1 small (5 ounce) Hass avocado
2 medium heads of garlic
1 medium shallot
2 pounds of broccoli florets
1 small head of cauliflower
1 (1 pound) kabocha squash
2 medium russet potatoes
1 small bunch of celery
1 medium PLUS 1 large carrot
1 (5-ounce) bag / shell of fresh baby rocket
1 (10-ounce) bag / clamshell baby spinach
1 (1-pound) bag / clamshell mixed baby greens
½ small head of white cabbage
1 medium romaine lettuce
2 medium-sized bunches of spring onions
1 small bunch / container of fresh dill
1 small bunch of fresh Italian parsley
1 small bunch of fresh coriander (optional, for turkey picadillo)
1 small bunch / container of fresh rosemary (can be dried under 1 teaspoon in beef stew if desired)
1 small bunch / container of fresh thyme (can be dried in beef stew under 1 teaspoon if desired)
1 dry pint of cherry or grape tomatoes
3 medium-sized vine tomatoes
1 small red onion
2 small PLUS 1 medium PLUS 1 large yellow onions

Meat, poultry and fish

1 roast chicken
1 pound boneless, skinless chicken breast (can be pre-cooked under ¾ pounds if desired)
2 pounds of 93% lean ground turkey
2 pounds of beef stew
1 pound wild salmon
½ pound sliced turkey breast (I like Boar & # 39; s Head)

Grain*

1 pack of quick oatmeal
1 pack of seasoned whole grain crumbs
1 pack of whole grain pita
1 loaf of sliced wholemeal bread
1 (10-ounce) multigrain baguette
1 medium pack of all-purpose unbleached flour
1 small bag of dry brown rice (or 5 cups pre-cooked)
1 small packet of egg or No Yolks 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)
Raw honey
Red wine vinegar
Unfiltered apple cider vinegar (Bragg’s)
Dijon mustard
Yellow mustard
cumin
Bay leaves
Light vinaigrette dressing (or make your own using the ingredients in the list)
Soy sauce*
Sriracha or chile garlic sauce (optional, for serving with fried salmon rice)
Optional bagel toppings: all bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
sesame oil

Dairy products & other chilled items

2 dozen large eggs
1 small box of butter
1 small tub of whipped cream cheese
1 small packet of feta cheese
1 small packet of Gorgonzola cheese (can be placed under ¼ cup of feta in the autumn salad if you wish)
1 package (9-ounce) fresh spinach and cheese tortellini
1 medium-sized Parmigiano Reggiano wedge
1 (17.5-ounce) container of whole milk Greek yogurt
1 (17.5-ounce) container of non-fat plain Greek yogurt
1 (16-ounce) bag of reduced-fat spicy cheddar cheese (I like Sargento)
1 small packet of 2% American cheese (can be filled with additional cheddar in broccoli cheese potato soup if you wish)
1 pint of skimmed milk or 1% milk
1 (12-ounce) container of unsweetened soy, oat, or nut milk (can be skimmed in overnight oats and / or smoothie bowl if desired)

Canned food and jarred

1 (32 ounce) carton of beef broth
2 (48-ounce) cartons of reduced sodium chicken broth
2 (15-ounce) cans of chickpeas
1 small jar of sun-dried tomatoes
1 small jar of pitted green Spanish olives
1 (8-ounce) can of tomato sauce

Frozen

1 small bag of mixed berries
1 ½ pounds of frozen minced spinach

Other dry goods

1 small pack of chia seeds (if you buy from the large container, you will need 2 tablespoons)
1 small pack of pecan halves (if you buy from the bulk container, you will need about ½ cup)
1 small bag of sliced almonds (if you buy from the large container, you will need ¼ cup)
1 small bottle of Marsala wine
baking powder

* You can buy gluten-free if you wish

Print shopping list