Health & Fitness

7-Day Wholesome Meal Plan (November 9-15)

sent November 6, 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

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) that 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 many.

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 will help me decide whether to keep sharing them!

MONDAY (09.11.)
B: Pumpkin and cream cheese muffins * (7B 7G 7P) with an apple (0B 0G 0P)
L: Greek chickpea salad (½ recipe) (6B 6G 6P)
D: Spaghetti with butternut-leek-parmesan sauce (10B 10G 8P) and a green salad # (1B 1G 1P)
Total: WW points 24B 24G 22P, calories 916 **

TUESDAY (11/10)
B: Pumpkin and cream cheese muffins (7B 7G 7P) with an apple (0B 0G 0P)
L: Greek chickpea salad (6B 6G 6P)
D: Coiled Mexican Casserole with Sweet Potatoes and Chicken (5B 9G 4P)
Total: WW points 18B 22G 17P, calories 891 **

WEDNESDAY (11/11)
B: Pumpkin and cream cheese muffins (7B 7G 7P) with an apple (0B 0G 0P)
L: LEFTOVER Coiled Mexican Casserole with Sweet Potatoes and Chicken (5B 9G 4P)
D: Air Fryer Chicken Tenders (3B 7G 3P) with broccoli and orzo (4B 4G 4P)
Total: WW points 19B 27G 18P, calories 1,049 **

THURSDAY (11/12)
B: Overnight oats in a glass (5B 5G 3P)
L: 2 slices of thin whole grain bread (4B 4G 4P), 2 ounces turkey meat (0B 1G 0P), 1 tablespoon of light mayonnaise (1B)
1G 1P), handful of mixed greens (0B 0G 0P)
D: Carne Guisada (7B 7G 6P) with ½ cup of brown rice (3B 3G 0P) and 1 tablespoon of Aji Columbian Picante (0B 0G 0P)

Total: WW points 20B 21G 14P, calories 823 **

FRIDAY (November 13th)
B: Overnight oats in a glass (5B 5G 3P)
L: LEFTOVER Carne Guisada (7B 7G 6P) with ½ cup of brown rice (3B 3G 0P) and 1 tablespoon of Aji Columbian Picante
(0B 0G 0P)
D: Tuscan white beans with spinach, prawns and feta (2B 7G 2P) and ¾ cup of whole grain orzo (4B 4G 0P)

Total: WW points 21B 26G 11P, calories 995 **

SATURDAY (November 14th)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 1 tablespoon of maple syrup (3B 3G 3P) and a clementine
(0B 0G 0P)
L: Turkey meatballs, spinach and tortellini soup * (6B 6G 6P)
D: ORDER!

Total: WW points 15B 15G 15P, calories 617 **

SUNDAY (November 15th)
B: LEFTOVER Lemon Blueberry Sheet Pancakes (6B 6G 6P) with 1 tablespoon of maple syrup (3B 3G 3P) and a
Clementine (0B 0G 0P)
L: Creamy shrimp and celery salad (2B 3G 2P)
D: Turkey meatloaf (3B 5G 3P) with baked cauliflower “Mac” and cheese (8B 8G 8P)
Total: WW points 22B 25G 22P, calories 998 **

* Freeze any leftovers that you / your family will not eat. If desired, make muffins on Sunday night.
** 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.

# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Doc

Shopping List

Print shopping list

To produce

3 medium apples (each variety) 1 (1 pound) container of fresh blueberries1 small banana8 medium clementines5 medium limes3 medium lemons3 Persian cucumbers (can add 1 small English cucumber if desired) 1 small and 2 medium cucumbers1 medium green pepper2 medium garlic1 small jalapeño¾ pounds (2nd size) Sweet Potatoes10 ounces baby red potatoes1 (1 pound) butternut squash2 medium heads cauliflower¾ pound broccoli florets2 large carrots1 small amount of celery2 large bunches of green onions1 large leek1 small amount / container of fresh oregano (can add 1 teaspoon of parsley to Greek chickpea salad if desired) 1 small. Bundle / container of fresh Sage1 small bunch of fresh coriander1 small bunch of fresh Italian parsley1 small bunch of fresh dill (optional garnish for shrimp salad) 1 (5 oz) bag / clamshell mixed baby greens1 (10 oz) bag / clamshell baby spinach1 dry pint grape or cherry tomatoes2 small and 5m semi-ripe tomatoes 1 small red onion 2 small and 2 medium yellow onions

Meat, poultry and fish

1 pound boneless, skinless chicken breast1 ¼ pound boneless, skinless chicken1½ pound beef stew meat2 pounds peeled and deveined large shrimp2 ounces sliced ​​deli turkey10 ounces 93% lean ground turkey1 1/3 pound 99% lean ground turkey

Grains *

1 pack of wholemeal wheat flour1 pack of unbleached all-purpose flour1 pack of whole wheat or spiced white breadcrumbs1 pack of spiced panko breadcrumbs1 pack of spaghetti1 pack of wholemeal orzo1 small loaf of sliced ​​wholemeal bread (can be a small brown roll for turkey bread if you wish or 2 cups of dry ½ rice) 1 pack small pack of oatmeal

Spices and spices

Extra virgin olive oilCanola oilCoconut oilBacksprayOlive oil spray (or a misto oil Mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) Pumpkin pie spiceNut megCinnamonVanilla extractCuminNuNaturals liquid vanilla stevia spice sauce in the sauce of Baylee sauce with ingredients, stevia sauce, or anobo sirup, Bay sauce, or anobo syrup

Dairy & Miscellaneous Chilled Items

1 dozen large eggs1 box of unsalted butter1 container of light butter (can be 1 tablespoon of regular butter in spaghetti with butternut sauce, if desired) 1 (9 oz) pack of spinach and cheese tartellini1 medium-quick fresh Parmigiano Reggiano1 pint of 1% buttermilk1 piece of fresh feta cheese1 small pack of low-fat feta -Cheese (can add 1½ ounces of regular feta in Tuscan shrimp if desired) 1 packet of low fat cream cheese1 (8 ounce) shredded or Block Pepper Jack Cheese1 (8 ounce) bag of shredded hot cheddar cheese1 quart skimmed milk1 small tub of light sour cream

Potted and shaken

1 (15 oz) can of pumpkin puree1 (15 oz) can of chickpeas1 (15 oz) can of black beans1 (15 oz) Can not add salt cannellini beans1 small jar of Kalamata or Gaeta olives2 (32 oz) cartons of reduced sodium chicken broth

Frozen

Other dry goods

1 small pack of raw sugar, 1 small pack of granulated sugar, baking powder, baking powder, 4 dried guajillo chili peppers, 1 small pack of chia seeds (if you buy from the large container, you need 1 tablespoon) 1 bottle / can of light beer 1 small pack of chopped pecans (if you buy from the large container, you need 2 tablespoons)

* You can buy gluten-free if you wish

Print shopping list

sent November 6, 2020 by Gina

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