Health & Fitness

7-Day Wholesome Meal Plan (November 16-22)

sent November 13, 2020 by Gina

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

7 Day Healthy Meal Plan

If you haven’t had a chance to watch the Today Show in the past week, I’ve shared a turkey breast recipe from the Skinnytaste Meal Prep Cookbook! Here’s the episode if you missed it.

Why should everyone have a 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 will help you stick to your goals!

About the menu

If you’re new to my meal plans, I’ve shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course 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 less, waste less food, and have everything you need on hand to keep up to date.

If you’re on Facebook join my Skinnytaste Facebook community, where everyone is sharing photos of the recipes they make. You can sign up here. I love all of the ideas that everyone shares! If you’d like to be added to the email list, sign up here so you don’t miss a meal!

If you don’t have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it’s perfect! You can order it here!

THE DETAILS:

Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we’ve done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I’ve included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make 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 you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There are much Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you are using these plans. This will help me decide whether to keep sharing them!

MONDAY (November 16)
B: Overnight oats in a glass (5B 5G 3P)
L: Chopped salad with prawns, blue cheese and bacon * (7B 9G 7P)
D: Creamy pumpkin and ginger soup (3B 4G 3P) and ½ grilled cheese * (8B 8G 8P)
Total: WW points 23B 26G 21P, calories 1,003 **

TUESDAY (November 17th)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Minced salad with prawns, blue cheese and bacon (7B 9G 7P)
D: Turkey Taco Spaghetti Pumpkin Boats (4B 4G 4P) with 1 ounce Avocado (1B 1G 1P) and Instant Pot Refried Beans
(0B 3G 0P)

Total: WW points 18B 26G 18P, calories 965 **

WEDNESDAY (November 18th)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: LEFTOVER Turkey-Taco-Spaghetti-Pumpkin Boats (4B 4G 4P) with Instant Pot Refried Beans (0B 3G 0P)
D: Baked chicken parmesan (4B 6G 4P) with 1 cup of whole grain spaghetti (5B 5G 5P) and toasted broccoli with crushed garlic (2B 2G 2P)

Total: WW points 21B 29G 21P, calories 1,103 **

THURSDAY (November 19th)
B: Overnight oats in a glass (5B 5G 3P)
L: Open-faced tuna melt sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups of rocket (0B 0G 0P), ½ ounce of shaved Parmesan cheese (2B 2G 2P) and 1 tablespoon of light balsamic vinaigrette (1B 1G 1P)
Total: WW points 16B 19G 14P, calories 900 **

FRIDAY (November 20th)
B: 2 hard-boiled eggs (0B 4G 0P) one pear (0B 0G 0P)
L: Open-faced tuna melt sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Salmon Avocado Salad (5B 8G 5P) with 2 ounce multigrain baguette (3B 3G 3P)
Total: WW points 12B 20G 12P, calories 1,024 **

SATURDAY (21.11.)
B: Pumpkin pecan banana bread (4B 4G 4P) with an orange (0B 0G 0P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons of crushed low-fat Mexican cheese (1B 1G 1P) and 1 tablespoon of lightly sour cream (1B 1G 1P)
D: ORDER!

Total: WW points 10B 12G 10P, calories 582 **

SUNDAY (November 22nd)
B: LEFTOVER Pumpkin Pecan Banana Bread (4B 4G 4P) with an apple (0B 0G 0P)
L: Kale salad with quinoa and cranberries (7B 7G 5P)
D: Slow cooker turkey breast with sauce (1B 3G 1P) with filling muffins (3B 3G 3P) and beans with garlic and oil # (2B 2G 2P)

Total: WW points 17B 19G 15P, calories 847 **

* Prepare salad Sunday evening if desired. Grilled cheese includes 1 slice of whole grain bread and 1 ounce of cheddar cheese.

** 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’ve left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.
# Adjust the green bean serving size appropriately when serving a crowd.

* Google Doc

Print shopping list

Shopping List

To produce

1 small and 3 medium bananas 7 medium apples (each variety) 1 medium pear (each variety) 1 (6 oz) container of fresh blueberries 4 medium oranges3 medium limes1 medium lemon2 small (5 oz) and 1 large (7 oz) Hass avocados2 medium heads of garlic1 small, 3 medium, and 2 large shallots1 (2 inch) piece of ginger1 (3 pound) sugar squash3 small (24 ounce) spaghetti squash1 small ear of corn (can be frozen if fresh is not available) 1 small jalapeno1 large red pepper1 ½ pound broccoli florets1 pound fresh beans1 small amount of celery1 small and 1 medium carrot1 small head of romaine lettuce1 head of butter lettuce1 (10 oz) clam shell / bag of rocket1 medium amount of lacinato kale ½ head of small purple cabbage (or 1 small bag) pre-shredded) 1 small bundle of fresh Italian parsley1 small bundle of fresh coriander1 small bundle / Container of fresh thyme1 medium bundle / container of fresh sage1 small bundle / container of fr chives (can use spring onions to garnish pumpkin soup if desired) 1 small bunch of spring onions, 1 dry pint of cherry or grape tomatoes, 2 medium-ripe tomatoes, 1 small red onion, 1 small and 2 medium yellow onions

Meat, poultry and fish

1 packet of bacon in the middle 3 ounces of diced pancetta (can top bacon in filled muffins if desired) 1/2 pound of peeled and deveined shrimp1 pound of 93% lean turkey2 pounds (4) boneless, skinless chicken breast1 pound of 93% lean ground beef1 pound (4) Wild Salmon Fillets1 (5 pound) bone-in turkey breast

Grains *

1 small pack of oatmeal1 loaf of sliced ​​whole wheat bread1 pack of whole wheat spaghetti1 pack of seasoned breadcrumbs1 pack of all-purpose unbleached or white whole wheat flour1 pack of dry quinoa (or 1 cup pre-cooked) 1 (8 ounce) multigrain baguette1 (12 ounce) whole wheat loaf

Spices and spices

Extra virgin olive oilCanola oilcooking sprayOlive oil spray (or a misto oil Mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) NuNaturals liquid vanilla stevia or your favorite sweetenerCinnamonNutmegGarlic powderCuminChili powderCumin chili powderPeppersayenne orregano (optional) with ingredients in the list) Dijon mustard Apple cider vinegar (I like Bragg’s) Pumpkin pie spice Dried parsley Vanilla extract Pure maple syrup Bay leaves Bell’s seasoning (or poultry spice)

Dairy & Miscellaneous Chilled Items

1 dozen large eggs1 small pack of blue cheese or gorgonzola1 pack of sliced ​​cheddar cheese1 pack of low-fat sliced ​​cheddar cheese (can be melted under regular cheddar if desired) 1 box of unsalted butter1 small tub of light sour cream1 medium-speed fresh parmesan1 (8 oz.) Bag Low Fat Mexican Cheese Mix 1 (8 oz) bag of shredded low fat mozzarella cheese (I like Polly-O) 1 (6 oz) container of Regular Nonfat Greek Yogurt1 (32 oz) container of Regular Nonfat Stonyfield Yogurt1 (8 oz) container of unsweetened almond milk ( or milk of your choice)

Potted and shaken

1 (8 ounce) can of tomato sauce1 (10 ounce) can of diced diced tomato with green chillies1 (15 ounce) can of pumpkin puree1 small glass of unsweetened apple sauce1 (15 ounce) can of reduced sodium black beans1 (4.5 ounce) can of tuna in water1 small glass of marinara (or Ingredients for making your own) 1 (32oz) carton of vegetable broth1 (32oz) carton of low sodium chicken broth1 (15oz) can of chicken broth (may include low-sodium chicken broth in stuffing muffins if desired)

Other dry goods

1 small pack of chia seeds (if you buy from the large container, you need 1 tablespoon) 1 small pack of pepitas (optional side dish for pumpkin soup) 1 bottle of dry white wine 1 bottle of light beer such as Corona (can accommodate reduced sodium beef broth in beef chili, if desired) 1 pack dry pinto beans1 (6 oz) pack of chopped pecans1 (2.25 ounce) bag of sliced ​​almonds1 small pack of raw sugar1 small pack of brown sugar1 small pack of golden raisins (if purchased from the bulk container, you need 1 tablespoon) 1 small pack of dried cranberries (if purchased from the For large containers, you will need ¼ cup) of baking powder

* You can buy gluten-free if you wish

Print shopping list

sent November 13, 2020 by Gina

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