Health & Fitness

7 Day Wholesome Meal Plan (November 30th – December sixth)

sent November 28, 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

Hope everyone had a great Thanksgiving! If you’ve tried any of my new recipes, let me know which were your favorites!

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 of your preference. 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 30th)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Chicken Brown Rice Bowl * (7B 10G 4P)
D: Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2oz Multigrain Baguette (3B 3G 3P)
Total: WW points 19B 26G 16P, calories 991 **

TUESDAY (12/1)
B: Banana bread muffin in a cup (2B 2G 2P) and an apple (0B 0G 0P)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2oz Multigrain Baguette (3B 3G 3P)
D: Barbacoa beef (3B 3G 3P) with Chipotle’s coriander lime rice (6B 6G 6P) and corn salsa with lime (0B 2G 0P)

Total: WW points 19B 23G 19P, calories 913 **

WEDNESDAY (12/2)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: LEFTOVER Crock Pot Creamy Tomato Soup (5B 7G 5P) with 2oz Multigrain Baguette (3B 3G 3P)
D: LEFTOVER barbacoa beef (3B 3G 3P) with 2 corn tortillas (3B 3G 3P), 2 tablespoons of Jack cheese (2B 2G 2P) and ¼ cup of grated romaine lettuce (0B 0G 0P) and black beans from Quick and Delicioso Cuban Style ( 1B) 3G 1P)

Total: WW points 21B 27G 21P, calories 971 **

THURSDAY (December 3rd)
B: Banana bread muffin in a cup (2B 2G 2P) and an apple (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: sheet pan meatloaf and broccoli (9B 10G 8P) with thin garlic mashed potatoes (5B 5G 1P)

Total: WW points 19B 25G 14P, calories 945 **

FRIDAY (04.12.)
B: 1 slice of whole grain bread (3B 3G 3P), 1 tablespoon of peanut butter (3B 3G 3P) and ½ medium-sized banana (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Fried rice with spicy shrimp (6B 7G 1P)

Total: WW points 15B 21G 10P, calories 808 **

SATURDAY (05.12.)
B: Broccoli Crustless Cheddar Quiche (4B 6G 4P) and an Orange (0B 0G 0P)
L: Chicken and Parmesan Rolls *** (5B 8G 5P)
D: ORDER!

Total: WW points 9B 14G 9P, calories 369 **

SUNDAY (06.12.)
B: Breakfast pizza (5B 8G 5P)
L: Tuna salad endive wraps (1B 2G 1P) with an apple (0B 0G 0P)
D: Chicken noodle soup (4B 4G 4P) and ½ grilled cheese # (8B 8G 8P)

Total: WW points 18B 22G 18P, calories 1,003 **

* Prepare for Sunday evening if desired.
** 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.
*** Double batter for Sunday breakfast.
# Grilled cheese includes 1 slice of whole wheat bread and 1 ounce of cheddar cheese.

7 Day Healthy Meal Plan (November 30th - December 6th)7 Day Healthy Meal Plan (November 30th - December 6th)

* Google Doc

Print shopping list

Shopping List

To produce

6 medium apples (any variety) 4 medium oranges3 medium limes1 (very ripe) banana and 1 yellow banana1 medium (6 ounce) Hass avocado2 medium heads of garlic1 medium jalapeño1 small red bell pepper1 small cucumber3 ears of corn (can subdue a small bag of frozen corn kernels in corn salsa if desired) 2½ pounds of broccoli florets2 pounds (4 medium) Yukon gold potatoes1 medium bundle of celery4 medium-sized carrots1 large bundle of spring onions1 head of endive1 small bundle of baby rocket1 small bundle of baby spinach (can add a handful of rocket to breakfast Pizza if desired) 1 smaller Head of romaine lettuce1 small container / bunch of fresh thyme1 small bunch / container of fresh basil1 small bunch of fresh coriander1 small bunch of fresh Italian parsley2 small ripe tomatoes1 dry pint cherry or grape tomato1 medium-red onion3 medium-yellow onions

Meat, poultry and fish

3 pounds of beef eye of round or bottom round roast1 1/3 pound of 93% ground turkey 1 pound of large peeled and deveined shrimp 1 packet of center-cut bacon1 pound (4) boneless, skinless chicken thighs 12 ounces roast chicken breasts (or you can buy 1 pound boneless ), skinless breasts and cooking yourself)

Grains *

1 loaf of sliced ​​whole grain bread1 (5 pound) pack of all-purpose unbleached flour1 small pack of dry brown rice (or 3½ cups pre-cooked) 1 small pack of extra long grain rice or basmati rice (can add 1 cup of dry brown rice in coriander under 1 cup) lime rice if desired) 1 small pack of corn tortillas (you will need 8) 1 (12 ounce) multigrain baguette1 small pack of quick oats1 small pack of egg noodles

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a misto oil mister) Kosher salt (I like diamond crystal) Pepper grinder (or fresh peppercorns) Sriracha sauceBay leavesVanilla extractCuminOreganoGround clove oilRed wine vinegarLike red peppercorns and peppercorn clove Fish sauce (can accommodate additional soy sauce in fried rice if desired) Nutmeg light mayonnaise

Dairy & Miscellaneous Chilled Items

1 (18-pack) large eggs1 small wedge of Gruyere cheese1 (8 oz) shredded bag Monterey Jack cheese1 (8 oz) bag shredded Part-Skim mozzarella1 (8 oz) bag shredded Cheddar cheese1 small tub of light sour cream1 (17 5-ounce) tub of regular fat-free Greek yogurt (I like Stonyfield) 1 (6-ounce) container of whole milk Greek yogurt 1 liter of 2% milk 1 (8-ounce) container of skimmed milk (can include ¼ cup 2% milk in mashed potatoes if desired) 1 small wedge Pecorino Romano cheese1 small box of unsalted butter1 small tub of whipped butter (can put 1 tablespoon of unsalted butter in mashed potatoes, if desired) 1 pint half and half

Potted and shaken

1 (5 oz) can of tuna in water1 small can / glass of chipotle peppers in Adobo1 small glass of peanut butter (28 oz) can of whole plum tomatoes1 (15 oz) can of black beans1 (15 oz) can of chickpeas1 (32-ounce) carton low-sodium chicken broth1 (32 Ounce) carton of reduced-sodium chicken stock (or vegetable stock1) small glass of marinara sauce

Other dry goods

1 small pack of granulated sugar (optional for banana bread muffins) baking powder Optional banana bread muffin add-ins: mini chocolate chips, sprinkles, chopped walnuts, chopped pecans, or hemp seeds

* You can buy gluten-free if you wish

Print shopping list

sent November 28, 2020 by Gina

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