Health & Fitness

7-Day Wholesome Meal Plan (November 2-Eight)

sent October 30, 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

When the weather turns cold, I like to take off comfortable sweaters and home-made recipes. There is nothing like warming up with your favorite food that will bring back fond memories too! Chicken enchiladas and meatloaf and brown gravy are two of my favorites. What are some of you?

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'll eat out less, waste less food, and have everything you need to hand to keep up with what's happening.

If you're on Facebook join my Skinnytaste Facebook community, where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! 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 move to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (11/2)
B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)
L: Turkey Club (7B 8G 7P)
D: Vegetarian mushroom cabbage lasagne rolls (6B 7G 6P) with green salad * (1B 1G 1P)
Total: WW points 21B 23G 18P, calories 932 **

TUESDAY (03.11.)
B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)
L: Turkey Club (7B 8G 7P)
D: LEFTOVER vegetarian mushroom cabbage lasagna rolls (6B 7G 6P) with green salad * (1B 1G 1P)

Total: WW points 14B 20G 14P, calories 943 **

WEDNESDAY (04.11.)
B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)
L: Buffalo Shrimp Salad Wraps (½ Recipe) (4B 5G 4P)
D: Turmeric Fried Chicken and Sweet Potatoes (11B 11G 8P)

Total: 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 Salad Wraps (½ Recipe) (4B 5G 4P)
D: Crock Pot Kid-Friendly Turkey Chilli (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of grated cheddar (2B 2G 2P)

Total: WW points 7B 16G 11P, calories 810 **

FRIDAY (06.11.)
B: 1 slice of whole grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and ½ banana (0B 0P 0G)
L: LEFTOVER Crock Pot Kid-Friendly Turkey Chilli (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of grated cheddar (2B 2G 2P)
D: Pan of Cajun Spiced Flounder with Tomatoes (0B 2G 0P) with 2 ounce multigrain baguette (3B 3G 3P)

Total: WW points 12B 18G 16P, calories 922 **

SATURDAY (07.11.)
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!

Total: WW points 9B 12G 9P, calories 592 **

SUNDAY (November 8th)
B: Whole grain 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 thin garlic potato purees (5B 5G 1P) and beans with garlic and oil (2B 2G 2P)

Total: WW points 28B 29G 24P, calories 994 **

* Green salad contains 12 cups of mixed vegetables, 4 green onions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup of light vinaigrette. Freeze leftover lasagna that you / your family will not eat.

** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to 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.
# Freeze any leftovers that you / your family will not eat.

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<p>* Google Doc</p>
<p><strong>Shopping List</strong></p>
<p>Print shopping list</p>
<p><strong>To produce</strong></p>
<p>2 medium pears (any variety) 4 medium apples (any variety) 4 medium oranges1 medium banana1 medium lemon2 medium limes2 medium heads of garlic2 large shallots ½ 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 of Yukon gold potatoes1 pound of sweet potatoes1 pound of green (string) beans3 medium (6 ounces) Hass avocados1 small amount of celery1 small amount of carrots1 small amount of green onions1 small container / bunch of fresh chives1 small amount of fresh coriander1 small bunch of fresh Italian Parsley (optional side dish for Salisbury Steak Meatballs) 1 large bundle of kale1 medium-sized romaine lettuce1 small head of iceberg lettuce (can leave Romaine under 4 leaves if desired) 1 (1 pound) bag / clamshell mixed baby greens7 medium-ripe ripe tomatoes1 dry pint or grape or Cherry tomatoes 1 k 1 medium and 1 large yellow onion</p>
<p><strong>Meat, poultry and fish</strong></p>
<p>1 packet of bacon in the middle 6 ounces sliced ​​turkey breast (I like Boars Head) 1/2 pound peeled and deveined large shrimp 4 chicken drumsticks 4 bone-in chicken legs1 1/3 pound 99% lean ground turkey 1/2 pound 93% lean ground turkey 1/2 pound 93% lean ground beef1½ pound (4 fillets) flounder, tilapia, or other white fish fillets ½ pound lump crab meat</p>
<p><strong>Grains *</strong></p>
<p>1 (8 ounce) multigrain baguette1 sliced ​​whole wheat bread1 small pack of white whole wheat flour1 small pack of seasoned breadcrumbs1 small pack of quick oatmeal1 pack of lasagna noodles1 small pack of low-fat granola</p>
<p><strong>Spices and spices</strong></p>
<p>Extra virgin olive oilCanola oilcooking sprayOlive oil spray (or a misto oil Mister) Kosher salt (I like Diamond Crystal) Pepper mill (or fresh peppercorns) CinnamonLight mayonnaiseLight vinaigrette (or make your own with ingredients in the list) Franks RedHot SauceTurmericGarlic powder ½ teaspoon of Provence (can be made ½ teaspoon of Provence ginger Poultry seasoning in turmeric-chicken underlay) CuminChili powderPaprikaBay leavesCajun seasoningNut megRed wine vinegarMaple syrupPumpkin pie seasoningVanilla extractWorcestershire sauceMustard powder</p>
<p><strong>Dairy & Miscellaneous Chilled Items</strong></p>
<p>1 (18-pack) large eggs1 (15-ounce) container of partially-skimmed ricotta cheese (I like Polly-O) 1 medium-quick, fresh Parmesan cheese1 (8-ounce) bag of shredded partially-skimmed mozzarella cheese1 (8-ounce) bag of grated cheddar1 glass of light blue cheese or light ranch -Dressing (or ingredients for making) 1 wedge of Gruyere cheese1 (8-ounce) carton half and half1 tub of whipped butter1 small tub of light sour cream1 pint of buttermilk1 pack of low-fat chopped cheddar cheese1 (8-ounce) container of skimmed milk (can be a larger 2 Buy% and less than ¼ cup in mashed potatoes if desired) 1 (8 ounce) container of 2% milk</p>
<p><strong>Potted and shaken</strong></p>
<p>1 (4 oz) can or (4.5 oz) tube of tomato paste1 (10 oz) can of RoTel Mild Tomato1 (8 oz) can of tomato sauce1 jar of marinara sauce (or ingredients for making your own) 1 (15 oz) can pumpkin puree1 small Glass of apple butter (or ingredients to make it yourself) 1 (15 oz) can of chickpeas1 (15 oz) can reduced sodium beef broth1 (15 oz) can low sodium or normal chicken broth1 small glass of peanut butter2 (4.5 oz) cans of tuna in water</p>
<p><strong>Frozen</strong></p>
<p>1 medium corn kernel</p>
<p><strong>Other dry goods</strong></p>
<p>1 small pack of chopped pecans (if you buy from the large container, you need 3 tablespoons) 1 bottle of white wine (if you wish, you can put 1/3 cup of chicken stock in turmeric chicken)</p>
<p>* You can buy gluten-free if you wish</p>
<p>Print shopping list</p>
<p>    sent <strong>October 30, 2020</strong> by <strong>Gina</strong></p>
</div><!-- .entry-content /-->
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There is nothing like warming up with your favorite food that will bring back fond memories too! Chicken enchiladas and meatloaf and brown gravy are two of my favorites. What are some of you?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 menuIf 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'll eat out less, waste less food, and have everything you need to hand to keep up with what's happening.If you're on Facebook join my Skinnytaste Facebook community, where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! 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 move to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.MONDAY (11\/2)B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)L: Turkey Club (7B 8G 7P)D: Vegetarian mushroom cabbage lasagne rolls (6B 7G 6P) with green salad * (1B 1G 1P)Total: WW points 21B 23G 18P, calories 932 **TUESDAY (03.11.)B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P)L: Turkey Club (7B 8G 7P)D: LEFTOVER vegetarian mushroom cabbage lasagna rolls (6B 7G 6P) with green salad * (1B 1G 1P)Total: WW points 14B 20G 14P, calories 943 **WEDNESDAY (04.11.)B: Spiced oatmeal flour with cinnamon apple (7B 7G 4P)L: Buffalo Shrimp Salad Wraps (\u00bd Recipe) (4B 5G 4P)D: Turmeric Fried Chicken and Sweet Potatoes (11B 11G 8P)Total: 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 Salad Wraps (\u00bd Recipe) (4B 5G 4P)D: Crock Pot Kid-Friendly Turkey Chilli (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of grated cheddar (2B 2G 2P)Total: WW points 7B 16G 11P, calories 810 **FRIDAY (06.11.)B: 1 slice of whole grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and \u00bd banana (0B 0P 0G)L: LEFTOVER Crock Pot Kid-Friendly Turkey Chilli (0B 4G 4P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of grated cheddar (2B 2G 2P)D: Pan of Cajun Spiced Flounder with Tomatoes (0B 2G 0P) with 2 ounce multigrain baguette (3B 3G 3P)Total: WW points 12B 18G 16P, calories 922 **SATURDAY (07.11.)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!Total: WW points 9B 12G 9P, calories 592 **SUNDAY (November 8th)B: Whole grain 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 thin garlic potato purees (5B 5G 1P) and beans with garlic and oil (2B 2G 2P)Total: WW points 28B 29G 24P, calories 994 *** Green salad contains 12 cups of mixed vegetables, 4 green onions, 1 cup each: tomatoes, cucumber, carrots, chickpeas and \u00bd cup of light vinaigrette. Freeze leftover lasagna that you \/ your family will not eat.** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to 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.# Freeze any leftovers that you \/ your family will not eat.","publisher":{"@id":"#Publisher","@type":"Organization","name":"Yes Healthy World","logo":{"@type":"ImageObject","url":"https:\/\/yeshealthyworld.com\/wp-content\/uploads\/2020\/07\/yeshealthyworld.png"}},"sourceOrganization":{"@id":"#Publisher"},"copyrightHolder":{"@id":"#Publisher"},"mainEntityOfPage":{"@type":"WebPage","@id":"https:\/\/yeshealthyworld.com\/7-day-wholesome-meal-plan-november-2-eight\/","breadcrumb":{"@id":"#Breadcrumb"}},"author":{"@type":"Person","name":"Edward Young","url":"https:\/\/yeshealthyworld.com\/author\/admin\/"},"image":{"@type":"ImageObject","url":"https:\/\/yeshealthyworld.com\/wp-content\/uploads\/2020\/10\/7-Day-Healthy-Meal-Plan-November-2-8.jpg","width":696,"height":825}}

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