7 Day Healthy Meal Plan (November 8-14)

sent November 5, 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

Whether it's for friendsgiving or an early Thanksgiving party, it never hurts to plan ahead! Do you need to bring a page? Try my filling muffins. Responsible for the green beans? Try a lighter version with my Lightened Up Green Bean Casserole. Pay attention to the sweet side? Try my pumpkin pie dip (serve in a little pumpkin for a great presentation) or these fun pumpkin cheesecake shooters.

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!

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 (11/8)
B: Petite quiche without crust * (5B 6G 5P) with an orange (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Mushroom stroganoff (9B 10G 9P) with green salad * (1B 1G 1P)

Total: WW points 20 B 24 G 20 P, calories 1,023 **

TUESDAY (11/9)
B: Petite quiche without a crust (5B 6G 5P) with a pear (0B 0G 0P)
L: Chickpea and Tuna Salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P)
D: Slow Cooker Chicken Tacos (7B 10G 7P)

Sums: WW points 12B 24G 12P, calories 1,085 **

WEDNESDAY (11/10)
B: Petite quiche without a crust (5B 6G 5P) with an orange (0B 0G 0P)
L: Chicken Club Salad Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Broccoli beef (7B 7G 7P) with ¾ cup of brown rice (5B 5G 0P)

Sums: WW points 22B 25G 17P, calories 1,126 **

THURSDAY (11/11)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: LEFTOVER chickpea and tuna salad (0B 8G 0P) over 2 cups of mixed greens (0B 0G 0P)
D: Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons of cheddar cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)

Total: WW points 10 B 22 G 11 P, calories 895 **

FRIDAY (December 11th)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: LEFTOVER Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons of cheddar cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)
D: Drunken Style Pasta with Shrimp (9B 11G 9P)

Sums: WW points 19B 25G 20P, calories 1,084 **

SATURDAY (November 13th)
B: Tex Mex breakfast casserole (6B 8G 5P) and an orange (0B 0G 0P)
L: Instant Pot Tomato and Basil Soup (5B 5G 5P) with a grilled cheese # (7B 7G 7P)
D: DINNER

Sums: WW points 18B 20G 17P, calories 725 **

SUNDAY (11/14)
B: LEFTOVER Tex Mex Breakfast Casserole (6B 8G 5P) and 1 cup of grapes (0B 0G 0P)
L: Asian Chicken Salad Wrap Chopped Salad (8B 8G 8P)
D: Fried Chicken with Turmeric and Sweet Potatoes (11B 11G 8P)

Sums: WW points 25B 27G 21P, calories 1,200 **

* Make quiche and bacon for Sunday if you want and freeze leftover quiche that you / your family don't want to eat.
Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumbers, carrots, and ¼ chickpeas
Cup of light vinaigrette.

** 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.
# Grilled cheese contains 2 thinly sliced, thin wholemeal breads and 1 slice of cheddar cheese.

* Google Document

Print shopping list

grocery list

To produce

1 medium banana
1 medium pear (any variety)
2 medium apples (any variety)
6 medium oranges
1 medium lemon
3 medium limes
1 pound of red or green seedless grapes
2 medium heads of garlic
2 large shallots
1 (3 inch) piece of fresh ginger
1 medium jalapeno
1 small PLUS 1 medium red pepper
1 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
1 small cucumber
1 small bunch of celery
1 small bunch of carrots
1 pound of sweet potatoes or yams
5 ounces of sliced white mushrooms
8 ounces of sliced cremini or baby bella mushrooms
3 ½ ounces shiitake mushroom
2 pounds of broccoli florets
3 large bunches of spring onions
1 medium container / bunch of fresh Thai basil (can contain Italian basil in Drunken Shrimp if desired)
1 small container / bunch of fresh basil
1 small container / bundle of fresh thyme (can add a few pinches of dry thyme to tomato and basil soup if desired)
1 small bunch of fresh Italian parsley
1 small bunch of fresh coriander
1 (1-pound) bag / clam and vegetable mix
1 (5-ounce) bag / clamshell baby spinach
1 small head of romaine lettuce
1 medium iceberg lettuce
1 medium lettuce (can subtract iceberg leaves in Chicken Salad Wrap Salad if desired)
1 small bag (crushed) or head of red cabbage
3 medium-sized vine tomatoes
1 small red onion
1 small PLUS 3 medium yellow onions

Meat, poultry and fish

1 packet of turkey keelbasa (you can put bacon in petite quiche if you like)
1 packet of bacon cut in the middle
1 small pack of chorizo
6 ounces of sliced deli chicken or turkey breast
1 pound flank steak
1.3 pounds of 99% lean ground turkey
1 ½ pounds of boneless and skinless chicken breast
4 medium-sized chicken legs
4 medium-sized chicken thighs on the bone
1 pound of ground chicken
1 pound large peeled and deveined shrimp

Grain*

1 loaf of thinly sliced wholemeal bread (I like Dave’s Killer Bread)
1 packet of unbleached all-purpose flour
1 small packet of quick oatmeal
1 packet of corn tortillas (you need 12)
1 (8-ounce) packet of extra-wide rice noodles
1 small package of dry brown rice (or 3 cups pre-cooked)
1 pack of No-Yolk egg noodles

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)
White pepper (can subtract black pepper in beef and broccoli if desired)
mayonnaise
Worcester sauce
thyme
Red wine vinegar
Adobo spice
Garlic powder
cumin
Regular or reduced sodium soy sauce *
sesame oil
Sesame seeds
cinammon
Pumpkin Pie Spice
Chili powder
paprika
Bay leaves
Oyster sauce
Fish sauce
Hoisin
sriracha sauce
Rice vinegar
sweetheart
turmeric
Ground ginger
Herbs of Provence or poultry seasoning
Light vinaigrette dressing (or make your own using the ingredients in the list)

Dairy products & other chilled items

2 dozen large eggs
1 (8-ounce) bag of shredded cheddar cheese
1 (8-ounce) bag of shredded Colby-Monterey Jack cheese
1 (8-ounce) packet of sliced cheddar cheese
1 small box of unsalted butter
1 small can of low-fat sour cream
1 small piece of Pecorino Romano cheese
1 liter of 2% milk
1 (12-ounce) container of non-dairy milk (can be less than 1 cup of 2% milk in overnight oats if desired)
Whipped cream (optional, for pumpkin pie oats)

Canned food and jarred

Pour 1 (8-ounce) can of chestnuts
1 (14.5 oz) can of diced potatoes (can under 1 3/4 cups of diced boiled potatoes, if desired)
2 (4.5-ounce) cans of diced green chilies
1 medium-sized glass of chunky milk salsa
1 small glass of capers
1 (28-ounce) can of whole San Marzano plum tomatoes
1 (10-ounce) can of RoTel mild tomato cubes
1 (8-ounce) can of tomato sauce
1 (4-ounce) can or (4.5-ounce) tube of tomato noodles
2 (15-ounce) cans of chickpeas
1 (6-ounce) can of albacore tuna in water
1 (32-ounce) carton of reduced sodium chicken broth
1 (32 ounce) carton of reduced sodium vegetable or beef broth
1 small jar of pumpkin butter (or do-it-yourself ingredients)

Frozen

Other dry goods

1 small packet of unsalted cashew nuts (if you buy from the large container, you will need 2 tablespoons)
1 small pack of chia seeds (you need 2 teaspoons when buying from the large container)
1 packet of pecans, pepitas or walnuts (if you buy from the large container, you need 2 tablespoons)
1 bottle of white wine
1 small packet of dark brown sugar
Cornstarch

Non-food items

Print shopping list