7 Day Healthy Meal Plan (November 22-28)

sent November 19, 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

This week I'm excited to introduce you to 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've also created a few exclusive gluten-free, vegetarian, and dinner plans that use leftovers. I'm open to suggestions, comment below if your try.

Exciting news! 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 +.

Benefits of Relish +

• Exclusive weekly . meals only available on Relish +
• Library with . 7 day weekly meals that are customizable and shoppable
• Flexibility to adjust portions and exchange recipes in each plan
• Shopping lists for menus that are updated when changes are made
• Fast and easy grocery delivery via Walmart, Instacart, and others
• You can save any recipe in Relish + and use it in your meal plans!

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 +

3-Day Thanksgiving Meal Plan: See the link on Relish +

I would love to hear your thoughts. Let me know what you think of Relish + and how I can improve it!

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 (11/22)
B: 1 cup of cottage cheese with ½ cup of pineapple and 1 tablespoon of sliced ​​almonds
L: Italian chopped salad (½ recipe)
D: Pumpkin Mac and Cheese with Roasted Vegetables

Total calories: 910 *

TUESDAY (11/23)
B: 2 hard-boiled eggs and a pear
L: LEFTOVER Pumpkin Mac and Cheese with roasted vegetables
D: Instant Pot Barbacoa Beef in 2 corn tortillas, with pico de gallo and ¼ cup of shredded lettuce and Quick and Delicioso Cuban-style black beans

Total calories: 1,020 *

WEDNESDAY (11/24)
B: 1 cup of cottage cheese with ½ cup of pineapple and 1 tablespoon of sliced ​​almonds
L: LEFTOVER Pumpkin Mac and Cheese with roasted vegetables
D: LEFTOVER Barbacoa Beef over 1 cup of brown rice, garnished with corn salsa with lime

Total calories: 1,019 *

THURSDAY (25.11.)
B: 2 hard-boiled eggs and a pear
L: Spicy lime, shrimp and avocado salad and a sausage and cheese board **
D: Slow cooker turkey breast with sauce and cranberry-pear sauce with garlic-mashed potatoes and cacio e pepe Brussels sprouts

Total calories: Variable

FRIDAY (November 26th)
B: 1 cup of cottage cheese with ½ cup of pineapple and 1 tablespoon of sliced ​​almonds
L: Italian chopped salad (½ recipe)
D: Turkey pot pie soup with a whole grain bun with 2 teaspoons of butter
Total calories 861 *

SATURDAY (27.11.)
B: Leftover turkey and sweet potato frittata and an orange
L: Open tuna melted sandwich (recipe x 2) and 8 baby carrots
D: DINNER!

Total Calories 491 *

SUNDAY (November 28th)
B: Yogurt waffles with ½ banana (sliced) and 1 tablespoon maple syrup
L: Asian Chicken Salad Wrap Chopped Salad
D: Slow-Cooker Banh Mi Rice Bowls

Total calories 984 *

* 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 you a lot of leeway to add other foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
** Nutritional information varies depending on what is served.

* Google Document

Print shopping list

grocery list

To produce

• 1 medium pineapple (can be under 2 cans of pineapple pieces if desired)
• 4 medium-sized pears
• 2 medium-sized bananas
• 7 medium limes
• 1 medium lemon
• 4 medium oranges
• 2 medium heads of garlic
• 1 (2 inch) piece of fresh ginger
• 5 medium jalapenos
• 1 small red pepper
• 1 medium English cucumber
• 1 medium (6-ounce) Hass avocado
• 1 (12-ounce) bag of cranberries (can be purchased frozen if desired)
• 2 pounds (4 medium) Yukon Gold Potatoes
• ¾ pound of russet potatoes
• ¾ pound of sweet potatoes
• 2 medium-sized radishes
• 1 pound of cauliflower
• 2 pounds of Brussels sprouts
• ½ pound of cremini mushrooms
• 1 small bunch of celery
• 1 medium bunch of carrots
• 1 small bag of baby carrots
• 1 medium bunch of spring onions
• 1 large bunch of fresh coriander
• 1 small bunch of fresh Italian parsley
• 1 small bunch / container of fresh thyme
• 1 small bunch / container of fresh sage
• 1 small PLUS romaine lettuce with a large head
• 1 small bunch / pack of baby spinach
• 1 medium Boston / Bibb salad
• ½ a small head of red cabbage (or 1 small bag pre-shredded)
• 1 dry pint of grape or cherry tomatoes
• 2 small PLUS 6 medium-sized vine tomatoes
• 1 medium red onion
• 1 small white onion
• 1 small PLUS 3 medium yellow onions
• 1 (1 ¾ pound) pie pumpkin (can under 1 (15-ounce) can of puree in Pumpkin Mac and Cheese, if desired)
• Extra fresh vegetables and fruit for the sausage board (your choice)

Meat, poultry and fish

• 3 pounds of beef eye from the round or bottom round roast
• 1 pound jumbo cooked peeled shrimp
• 1 (5 pound) bone-in turkey breast
• 1 pound ground chicken
• 1 pound pork tenderloin
• 1 packet of genoa salami
• Various sausage products such as sweet sopressata, proscuitto, hot peppers

Grain*

• 1 small pack (6 inch) of corn tortillas
• 1 packet of unbleached all-purpose flour
• 1 loaf of sliced ​​whole grain bread
• 1 pack of rotini pasta (I like Dellallo)
• 1 medium packet of dry brown rice (or 7 cups pre-cooked)
• 1 pack of wholemeal bread rolls
• Crackers and bread sticks for sausage board (of your choice)

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)
• Red wine vinegar
• nutmeg
• cumin
• oregano
• Cloves
• Bay leaves
• Honey or agave
• Crushed paprika flakes
• Garlic powder
• paprika
• Light mayonnaise
• Vanilla extract
• Maple syrup
• Rice vinegar
• Distilled white vinegar
• sesame oil
• Hoisin sauce
• Reduced Sodium Soy Sauce *
• sriracha sauce
• Turkey Better n Bouillon

Dairy products & miscellaneous chilled items

• 1 (16-ounce) container of reduced-fat cottage cheese (I like Good Culture)
• 1 pack of 18 large eggs
• 1 small box of regular butter
• 1 small tub of whipped butter (can replace the normal butter in mashed potatoes if necessary)
• 1 half gallon container of skimmed milk
• 1 large slice of fresh Parmesan cheese
• 1 (8-ounce) bag of partially-skimmed grated mozzarella cheese
• 1 (8-ounce) sachet of reduced-fat cheddar cheese
• 1 (8-ounce) packet of cut reduced-fat cheddar or American cheese
• 1 medium Gouda cheese
• 1 small block of Gruyere cheese (can be placed under 1 ounce of another cheese in leftover turkey frittata if desired)
• 1 small can of light sour cream
• 1 pint of unsweetened almond milk (if desired, can mix 1 ¼ cup of skimmed milk in yogurt waffles)
• 1 (6-ounce) container of non-fat plain yogurt (I like Stonyfield)
• Various soft and hard cheeses for the charcuterie platter (your choice)

Canned food and jarred

• Pour 1 (8-ounce) can of chestnuts
• 2 (4.5-ounce) cans of tuna in water
• 1 (32 ounce) carton of turkey stock
• 1 (32-ounce) carton of reduced sodium chicken broth
• 1 small glass of roasted red pepper
• 1 (15-ounce) can of black beans
• 1 can / glass of chipotle peppers in Adobo
• Fruit spread, mustard, bruschetta or pickled vegetables for the sausage platter (of your choice)

Frozen

• 1 (1 pound) bag of corn kernels
• 1 (8-ounce) bag of peas and carrots

Other dry goods

• 1 bottle of dry white wine
• 1 packet of granulated sugar
• 1 small packet of brown sugar
• 1 small packet of unsalted cashew nuts (you need 2 tablespoons when buying from the large container)
• 1 small packet of almond slivers (if you buy from the large container, you need 3 tablespoons)
• 1 packet of hazelnuts or pecans (if you buy from the bulk container, you will need 1/3 cup)
• baking powder
• Selection of dried fruits and nuts for the sausage platter (your choice)

* You can buy gluten-free if you wish

Print shopping list