Healthy Diet

7 Day Healthy Meal Plan (Nov 2-8)

posted October 30, 2020 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 Day Healthy Meal Plan (Nov 2-8)

7-Day Healthy Meal Plan

As the weather starts to turn cold I love pulling out comfy sweaters and recipes for comfort food. There is nothing quite like warming up with your favorite food that also brings back happy memories! Chicken Enchiladas and Meatloaf and Brown Gravy are two of my favorites, what are some of yours?

Why Should Everyone 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 helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (11/2)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: Turkey Club (7B 8G 7P)
D: Vegetarian Mushroom Kale Lasagna Rolls (6B 7G 6P) with a green salad* (1B 1G 1P)
Totals: WW Points 21B 23G 18P, Calories 932**

TUESDAY (11/3)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Turkey Club (7B 8G 7P)
D: LEFTOVER Vegetarian Mushroom Kale Lasagna Rolls (6B 7G 6P) with a green salad* (1B 1G 1P)

Totals: WW Points 14B 20G 14P, Calories 943**

WEDNESDAY (11/4)
B: Cinnamon Apple Spiced Oatmeal (7B 7G 4P)
L: Buffalo Shrimp Lettuce Wraps (½ recipe) (4B 5G 4P)
D: Turmeric Roasted Chicken and Sweet Potatoes (11B 11G 8P)

Totals: WW Points 22B 23G 16P, Calories 987**

THURSDAY (11/5)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Buffalo Shrimp Lettuce Wraps (½ recipe) (4B 5G 4P)
D: Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)

Totals: WW Points 7B 16G 11P, Calories 810**

FRIDAY (11/6)
B: 1 slice whole grain bread (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ banana (0B 0P 0G)
L: LEFTOVER Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded cheddar (2B 2G 2P)
D: Skillet Cajun Spiced Flounder with Tomatoes (0B 2G 0P) with 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 12B 18G 16P, Calories 922**

SATURDAY (11/7)
B: Crustless Quiche Lorraine # (5B 7G 5P) and an orange (0B 0G 0P)
L: Open Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 9B 12G 9P, Calories 592**

SUNDAY (11/8)
B: Whole Wheat Pumpkin Pancakes (8B 8G 8P) with 1 tablespoon maple syrup (3B 3G 3P)
L: Avocado and Lump Crab Salad (recipe x 2) (5B 5G 5P)
D: Salisbury Steak Meatballs (5B 6G 5P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and String Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 28B 29G 24P, Calories 994**

*Green salad includes 12 cups mixed greens, 4 scallions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup light vinaigrette. Freeze any leftover lasagna you/your family won’t eat.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
# Freeze any leftover you/your family won’t eat.

7 Day Healthy Meal Plan (Nov 2-8)7 Day Healthy Meal Plan (Nov 2-8)

*Google doc

Shopping List

Print Shopping List

Produce

2 medium pears (any variety)4 medium apples (any variety)4 medium oranges1 medium banana1 medium lemon2 medium limes2 medium heads garlic2 large shallots½ pound whole white mushrooms5 ounces sliced white mushrooms (can buy more whole mushrooms and slice yourself, if desired)1 medium red bell pepper1 small green bell pepper1 small cucumber2 pounds Yukon Gold potatoes1 pound sweet potatoes1 pound green (string) beans3 medium (6-ounce) Hass avocados1 small bunch celery1 small bunch carrots1 small bunch scallions1 small container/bunch fresh chives1 small bunch fresh cilantro1 small bunch fresh Italian parsley (optional garnish for Salisbury Steak Meatballs)1 large bunch kale1 medium head Romaine lettuce1 small head iceberg lettuce (can sub 4 leaves Romaine on Turkey Club, if desired)1 (1-pound) bag/clamshell mixed baby greens7 medium vine-ripened tomatoes1 dry pint grape or cherry tomatoes1 small red onion1 medium and 1 large yellow onions

Meat, Poultry and Fish

1 package center-cut bacon6 ounces sliced deli turkey breast (I like Boars Head)1/2 pound peeled and deveined large shrimp4 chicken drumsticks4 bone-in chicken thighs1 1/3 pounds 99% lean ground turkey½ pound 93% lean ground turkey1/2 pound 93% lean ground beef1 ½ pounds (4 fillets) flounder, tilapia or other white fish filets½ pound lump crab meat

Grains*

1 (8-ounce) multigrain baguette1 loaf sliced whole grain bread1 small package white whole wheat flour1 small package whole wheat seasoned breadcrumbs1 small package quick oats1 package lasagna noodles1 small package low fat granola

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)CinnamonLight mayonnaiseLight vinaigrette (or make your own with ingredients in list)Frank’s RedHot sauceTurmericGarlic powderGround gingerHerbes de Provence (can sub ½ teaspoon poultry seasoning in Turmeric Chicken, if desired)CuminChili powderPaprikaBay leavesCajun seasoningNutmegRed wine vinegarMaple syrupPumpkin pie spiceVanilla extractWorcestershire sauceMustard powder

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)1 medium wedge fresh Parmesan cheese1 (8-ounce) bag shredded part-skim mozzarella cheese1 (8-ounce) bag shredded cheddar1 jar light blue cheese or light ranch dressing (or ingredients to make your own)1 wedge Gruyere cheese1 (8-ounce) carton half and half1 tub whipped butter1 small tub light sour cream1 pint buttermilk1 package reduced fat sliced cheddar cheese1 (8-ounce) container skim milk (can buy a larger 2% and sub ¼ cup in Mashed Potatoes, if desired)1 (8-ounce) container 2% milk

Canned and Jarred

1 (4-ounce) can or (4.5-ounce) tube tomato paste1 (10-ounce) can RoTel mild tomatoes1 (8-ounce) can tomato sauce1 jar marinara sauce (or ingredients to make your own)1 (15-ounce) can pumpkin puree1 small jar apple butter (or ingredients to make your own)1 (15-ounce) can chickpeas1 (15-ounce) can reduced sodium beef broth1 (15-ounce) can low sodium or regular chicken broth1 small jar peanut butter2 (4.5-ounce) cans tuna in water

Frozen

1 medium package corn kernels

Misc. Dry Goods

Baking powder1 small package chopped pecans (if buying from bulk bin, you need 3 tablespoons)1 bottle white wine (can sub 1/3 cup chicken broth in Turmeric Chicken, if desired)

*You can buy gluten free, if desired

Print Shopping List

posted October 30, 2020 by Gina

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