7 Day Healthy Meal Plan (November 8-14)

posted November 5, 2021 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

Whether its for Friendsgiving or an early Thanksgiving party, it never hurts to plan ahead! Need to bring a side? Try my Stuffing Muffins. In charge of the green beans? Try a lighter version with my Lightened Up Green Bean Casserole.  Taking care of the sweet side? Try my Pumpkin Pie Dip (serve in a small pumpkin for a great presentation) or these fun Pumpkin Cheesecake Shooters.

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! Check out my new Skinnytaste Meal Planner which is now out for pre-order!

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!

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 (11/8)
B: Petite Crustless Quiche * (5B 6G 5P) with an orange (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Mushroom Stroganoff (9B 10G 9P) with a green salad* (1B 1G 1P)

Totals: WW Points 20B 24G 20P, Calories 1,023**

TUESDAY (11/9)
B: Petite Crustless Quiche (5B 6G 5P) with a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Slow Cooker Chicken Tacos (7B 10G 7P)

Totals: WW Points 12B 24G 12P, Calories 1,085**

WEDNESDAY (11/10)
B: Petite Crustless Quiche (5B 6G 5P) with an orange (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Broccoli Beef (7B 7G 7P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 22B 25G 17P, Calories 1,126**

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

Totals: WW Points 10B 22G 11P, Calories 895**

FRIDAY (11/12)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: LEFTOVER Crock Pot Kid-Friendly Turkey Chili (0B 4G 4P) with 2 tablespoons cheddar cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Drunken Style Noodles with Shrimp (9B 11G 9P)

Totals: WW Points 19B 25G 20P, Calories 1,084**

SATURDAY (11/13)
B: Tex Mex Breakfast Casserole (6B 8G 5P) and an orange (0B 0G 0P)
L: Instant Pot Tomato Basil Soup (5B 5G 5P) with a grilled cheese # (7B 7G 7P)
D: DINNER OUT

Totals: WW Points 18B 20G 17P, Calories 725**

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

Totals: WW Points 25B 27G 21P, Calories 1,200**

*Make Quiche and bacon for wrap Sunday, if desired and freeze any leftover quiche you/your family won’t eat.
Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼
cup light vinaigrette.

**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.
# Grilled cheese includes 2 thin-sliced thin whole grain bread and 1 slice (¾ ounce) cheddar cheese.

*Google doc