Health & Fitness

7-day wholesome meal plan (November 23-29)

sent 20th November 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 this year has taught me anything – it’s grateful for the simple things we usually take for granted – like spending time and breaking bread with our families. Hope you all have a happy and healthy Thanksgiving Day, taking the time to appreciate all the little things! I’ve included a lot of Thanksgiving recipes this week (including leftovers!), But some others you might like are leftover turkey pot pie empanadas and a pumpkin bun for dessert, lightened up!

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 (23.11.)
B: Pericos eggs (½ recipe) (2B 8G 2P)
L: Open Face Tuna Sandwich, Avocado (4B 4G 4P) and Apple (0B 0G 0P)
D: Mushroom stroganoff (9B 10G 9P) with 1 ½ cups of romaine lettuce (0B 0G 0P), 1 tablespoon of skinny Caesar
Dressing (1B 1G 1P) and 1 tablespoon of parmesan (1B 1G 1P)

Total: WW points 17B 24G 17P, calories 943 *

TUESDAY (November 24th)
B: ⅓ cup of oat flakes ** (3B 3G 0P) with 1 teaspoon of honey (1B 1G 1P), ½ apple (0B 0G 0P), 1 tablespoon of 1% milk
(0B 0G 0P), 1 tablespoon of chopped pecans (2B 2G 2P), pinch of salt
L: Open Face Tuna Sandwich, Avocado (4B 4G 4P) and Pear (0B 0G 0P)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6B 10G 6P)

Total: WW points 16B 20G 13P, calories 865 *

WEDNESDAY (25.11.)
B: Pericos eggs (½ recipe) (2B 8G 2P)
L: Open Face Tuna Sandwich, Avocado (4B 4G 4P) and Apple (0B 0G 0P)
D: Fried potatoes, sausage and peppers in a pan (8B 8G 4P)

Total: WW points 14B 20G 10P, calories 938 *

THURSDAY (November 26th)
B: ⅓ cup of oat flakes ** (3B 3G 0P) with 1 teaspoon of honey (1B 1G 1P), ½ apple (0B 0G 0P), 1 tablespoon of 1% milk
(0B 0G 0P), 1 tablespoon of chopped pecans (2B 2G 2P), pinch of salt
L: Thin baked brie phyllo cups with craisins and walnuts (2B 2G 2P), stuffed mushrooms with broccoli raven and sausage (3B 3G 3P) and slow cooker butternut pear soup (2B 2G 2P)
D: Turkey rubbed with herbs and salt (0B 2G 0P) with cranberry and pear sauce (2B 3G 2P), chicken sausage and herb filling (4B 4G 4P) and sweet potato puree brulee (5B 5G 2P)
Total: WW points 24B 27G 18P, calories 1,080 *

FRIDAY (November 27th)
B: 2 scrambled eggs (0B 4G 0P) with wholemeal toast (3B 3G 3P) and ½ grapefruit (0B 0G 0P)
L: Remaining turkey crop (11B 12G 11P)
D: Turkey pot pie soup (3B 4G 2P) with 1 whole grain roll (3B 3G 3P)

Total: WW points 20B 26G 19P, calories 1,053 *

SATURDAY (28.11.)
B: Easy Bagel (3B 4G 3P) with 2 tablespoons of light cream cheese (3B 3G 3P), 4 slices of cucumber (0B 0G 0P) and 2
Tomato slices (0B 0G 0P)
L: Open Face Turkey Melting (6B 7G 6P)
D: ORDER!

Total: WW points 12B 14G 12P, calories 497 *

SUNDAY (29.11.)
B: Turkey leftovers & sweet potato frittata (3B 5G 1P) with an orange (0B 0G 0P)
L: Italian Chopped Salad (Recipe x 2) (8B 8G 8P)
D: Sheet of Teriyaki Salmon and Vegetables Pan (Recipe x 2) (4B 6G 4P) with ¾ cup of brown rice (5B 5G 0P)

Total: WW points 20B 24G 13P, calories 995 *

* 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 have left a lot of leeway for you to buy more food such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

** Cook the oats with water according to the instructions in the package, then add the topping.

* Google Doc

Print shopping list

Shopping List

To produce

2 small and 3 medium Bartlett pears 3 medium apples (any variety) 4 medium oranges3 medium lemons1 medium grapefruit2 medium red peppers1 packet of mini rainbow peppers1 medium (6oz) Hass avocado1 (12oz) packet of cranberries (can be purchased frozen if desired) 1 small packet of alfalfa sprouts1 medium headed garlic3 large shallots1 (3 inch) piece of fresh ginger1 large cucumber1 medium English cucumber1 pound broccoli florets1 large amount broccoli raven6 ¼ pound sweet potatoes2 ¼ pound russet potatoes3 pound butternut squash1 medium amount celery2 medium carrots1 pound sliced ​​crem baby bellaini Mushrooms5 ounces sliced ​​white mushrooms3 ½ ounces shiitake mushrooms1 large amount of spring onions2 large head of romaine lettuce1 (5 oz) sachet / clamshell mixed greens with spinach1 medium amount of fresh Italian parsley1 small amount / container of fresh oregano1 small amount / container of fresh rosemary1 small bunch / container fresh thyme1 small bunch / container of fresh sage5 ripe tomatoes1 dry pint of herry or grape tomatoes1 small red onion2 small, 2 medium and 1 large yellow onions

Meat, poultry and fish

2 pounds plus 13 ounces Italian chicken sausage1 pound peeled and deveined jumbo prawns1 pound (4) wild salmon fillets1 bag of bacon in the middle2 ounces genoa salami1 16 pound frozen or fresh turkey (can be resized as needed if desired) **

Grains *

1 small pack of oatmeal 1 small pack of corn tortillas (you need 8) 1 loaf of whole grain bread (I like Dave’s Killer Thin Sliced) 1 pack of all-purpose unbleached flour1 pack of No-Yolk egg white noodles1 small pack of whole grain buns1 small pack of dry brown rice plain (or 3 cups pre-cooked) 1 small pack Breadcrumbs 1 (14 oz) loaf of whole wheat bread or baguette

Spices and spices

(Get or Misto Oil Mister) virgin olive extraCanolaölKochsprayOliveölspray Kosher salt (I like diamond crystal) pepper mill (or fresh peppercorns) Honey Light Mayonnaise red wine vinegar Worcestershire SauceThymeDijon-SenfCrushed pepper FlockenGarlic-PulverNutmegMarjupamo poppy seeds, dried garlic flakes, dried onion flakes pepper sesame oil Reduced sodium soy sauce * unseasoned rice vinegar Roasted sesame seeds

Dairy & Miscellaneous Chilled Items

1 (18-pack) large eggs1 small tub of light cream cheese1 pack of sliced ​​Havarti cheese1 large wedge of fresh Parmigiano Reggiano1 liter of skimmed milk1 (8 ounce) bottle of 1% milk1 small box of unsalted butter1 small tub of whipped butter1 small tub of light sour cream1 (8 – ounce) sachet of shredded part skim mozzarella cheese1 small wedge of Gruyere cheese1 medium-sized light brie cheese1 (17.5 oz) container of non-fat Greek yogurt1 small pack of feta cheese (can put Gruyere or Parmigiano in Harvest Cobb if desired)

Potted and shaken

1 (5 oz) can of Albacore Tuna in Water1 (4 oz) can or (4.5 oz) tube of tomato paste1 (32 oz) carton of turkey broth1 (32 oz) carton of reduced sodium chicken broth1 (32 oz) carton of chicken broth1 (32 oz) carton of vegetable broth1 Glass Better Than Bouillon Turkey Base1 small can / glass of anchovy fillets1 (15 oz) can of coconut milk1 small glass of roasted red pepper

Frozen

1 pack of peas and carrots 1 pack of mini phyllo-clams

Other dry goods

1 bottle of white wine baking powder, 1 small pack of dried cranberries (half a cup if purchased from the bulk container), 1 small pack of light brown sugar, 1 (6 ounce) pack of pecan halves

* You can buy gluten-free if you wish
** You will need 1¼ pounds of leftover cooked turkey if you want to make all the leftovers on the plan. Adjust the weight of the raw turkey accordingly.

Print shopping list

sent 20th November 2020 by Gina

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