7 Day Healthy Meal Plan (Nov 21-27)


posted November 18, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

Thanksgiving! If you have been watching my Instagram stories you know I have been planning and prepping for the big day! Check out some of my favorite recipes for this holiday like my Dry Brine Turkey that I will start this Sunday (it’s a 4-day brine), Chicken Sausage and
Herb Stuffingand for dessert my and for dessert my No Bake Pumpkin Cheesecake! I hope you all have a day filled with love, family, friends and good food!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 ( 15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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 foodcoffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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 me 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 listyou can subscribe here so you never miss a meal plan!

Meal Plan:

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. includes everything you need to make all meals on the plan.

MONDAY (11/21)
B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit
L: Asian Chicken Chopped Salad
D: Creamy Roasted Acorn Squash Soup with Kale Salad with Quinoa and Cranberries

Total Calories: 984*

TUESDAY (11/22)
B: 1 egg plus ½ cup egg white scrambled with 1 thin slice whole grain toast and ½ a grapefruit
L: LEFTOVER Asian Chicken Chopped Salad
D: Cheesy Rotisserie Enchilada Skillet

Total Calories: 1,075*

WEDNESDAY (11/23)
B: High-Protein Enchilada Scrambled Eggs
L: LEFTOVER Asian Chicken Chopped Salad
D: One-Pot Spaghetti and Meat Sauce with 2 cups arugula, ½ ounce shaved parmesan and 1 tablespoon light
balsamic vinaigrette

Total Calories: 1,067*

THURSDAY (11/24)
B: Savory Cottage Cheese Bowl
L: Mini Greek Spinach Pies and Stuffed Mushrooms with Broccoli Rabe and Sausage
D: Herb and Salt-Rubbed Dry Brine Turkey, Roasted Green Beans with Caramelized Onions, Chicken Sausage and
Herb Stuffing, Instant Pot Mashed Potatoes, Cranberry Pear Sauce and Vanilla Sweet Potato Casserole with Praline
Topping

Total Calories: 1,325*

FRIDAY (11/25)
B: Savory Cottage Cheese Bowl
L: Leftover Turkey Harvest Cobb Salad (recipe x 2)
D: Turkey Pot Pie Soup with a whole grain roll

Total Calories: 969*

SATURDAY (11/26)
B: Leftover Turkey and Sweet Potato Frittata
L: Navel Orange Salad with Avocado with 3 ounces cooked shrimp
D: DINNER OUT

Total Calories: 533*

SUNDAY (11/27)
B: Instant Pot Steel Cut Oats
L: Open Faced Turkey Melts with 8 baby carrots
D: Seattle Asian Salmon Bowls

Total Calories: 921*

*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.

*Google docs





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