7-day healthy meal plan (November 1-7)

Post October 29, 2021 go through Gina

Free for 7 days, flexible Weight loss meal plan Include breakfast, Lunch with dinner And shopping list. recipe Including macros and WW points.

7-day healthy meal plan

It’s cold and rainy-it’s November! ! ! How come this year is almost over! ! ! ? If you are like me, you will enjoy comfort food on those cold nights in the air!Check out some of my favorite casseroles, like mine Tuna Casserole Noodles, Sicilian rice ball casserole Or have breakfast with me Vegan Ham and Cheese Breakfast Egg Casserole.

Why should everyone plan meals?

Meal plans are a great way to plan meals for the coming week. You can also save time and money in the supermarket! Of course, planning ahead can help you stick to your goals!Look at my new Skinnytaste meal planner You can book now!

About meal plans

If you are not familiar with my meal plan, I have been sharing these free, 7-day flexible healthy meal plans (you can check my previous Meal plan Here) as a guide, there is enough leeway for you to add more food, coffee, drinks, fruits, snacks, desserts, wine, etc., or change the recipe to your favorite meal, you can search recipe Of course index. Your goal should be approximately 1500 calories per day*.

There is also an accurate and organized grocery list, which can make grocery shopping easier and less stressful. Save you money and time. You will reduce the number of dining out, reduce wasted food, and you will have everything you need to help you stay on track.

Finally, if you join me on Facebook Skinnytaste Facebook community Everyone is sharing a photo of the recipe they are making, you can join here. I like all the ideas everyone shares!If you want to Email list, you can Subscribe here So you will never miss the meal plan!

detail:

Breakfast and lunch from Monday to Friday are designed to serve one person, while dinner and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes can provide enough leftovers for two nights or lunch the next day. Although we truly believe that there is no meal plan that suits everyone, we do our best to come up with something that will appeal to a wide range of people. Everything is friendly to weight watchers, for your convenience, I have included the updated WW Blue SP, you can change any recipe you want, or just use it for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals as planned. I even included brand recommendations for products I like and use frequently. Cross check your cabinets, because you will notice that I use a lot of condiments a lot, so you may already have a lot of condiments.

Last but not least, this meal plan is flexible and realistic.Have a lot of Maneuver for cocktails, healthy snacks, desserts and dinners. If necessary, you can move something to make it fit your schedule. If you are using these plans, please let me know, it will help me decide if I should continue to share them!

Monday (11/1)
Second: Savory cheese bowl (3B 3G 3P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) with an apple (0B 0G 0P)
Second: Instant Pot Roasted Purple Sweet Potato (11B 11G 4P)

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

Tuesday (11/2)
Second: Greek yogurt with berries, nuts and honey (5B 8G 5P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) with an apple (0B 0G 0P)
Second: Grilled Chicken with Cheese and Chili Sauce Frying Pan (9B 13G 9P)

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

Wednesday (11/3)
Second: Savory cheese bowl (3B 3G 3P)
Female: Avocado Open Noodle Tuna Sandwich (4B 4G 4P) with an apple (0B 0G 0P)
Second: Beef and Kabocha Pumpkin Stew (6B 6G 6P)

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

Thursday (11/4)
Second: Greek yogurt with berries, nuts and honey (5B 8G 5P)
Female: Leftover beef and kaboca squash stew (6B 6G 6P)
Second: Deli Pumpkin with Sausage and Mushroom Stuffing (5B 5G 5P) Served with a vegetable salad* (1B 1G 1P)

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

Friday (11/5)
Second: Savory cheese bowl (3B 3G 3P)
L: remaining Deli Pumpkin with Sausage and Mushroom Stuffing (5B 5G 5P) Served with a vegetable salad (1B 1G 1P)
Second: Blackened Scallops with Horseradish Sauce (3B 4G 3P) and Garlic Spinach (1B 1G 1P) Over ¾ cup of brown rice (5B 5G 0P)

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

Saturday (11/6)
Second: Whole Wheat Pumpkin Pecan Pancakes (8B 8G 8P) with 2 tablespoons of maple syrup (3B 3G 3P)
Female: BLT Avocado Salad (5B 5G 5P)
D: Go out for dinner or order!

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

Sunday (11/7)
Second: Spinach Ricotta Quiche (5B 7G 5P) and an orange (0B 0G 0P)
Female: Ham, Arugula and Balsamic Vinegar Sandwich (Recipe x 4) (9B 9G 9P) and a pear (0B 0G 0P)
Second: Turkey patties with parmesan cheese crust (3B 4G 3P) and Garlic Mashed Potatoes (5B 5G 1P) and Roasted Parmesan Green Beans (1B 1G 1P)

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

*This is just a guide, women’s daily goal should be about 1500 calories. This is a useful calculator to estimate your calorie needs. I leave you enough space for you to add more food, such as coffee, drinks, fruits, snacks, desserts, wine, etc.
**The green salad includes 7 1/2 cups of mixed vegetables, 2 scallions, 1/2 cup: tomatoes, cucumbers, carrots, chickpeas and 1/4 cup light balsamic vinegar. Save a leftover lunch on Friday.

*Google Docs