A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Nov. 10-16)
The leaves are falling, the air is crisp, and that means one thing — it’s time to gather around the table! Whether you’re hosting a cozy Friendsgiving with your favorite people or preparing for the big feast, there’s something special about sharing food, laughter and love this time of year.
Friendsgiving is about relaxed vibes, mismatched plates, and dishes that celebrate comfort and creativity. It’s less about perfection and more about connection. Going to or hosting a potluck? Who doesn’t love Deviled Eggs? Or try my Puff Pastry Apple and Bacon Bites for a new favorite!
After Friendsgiving fun, it’s time to shift gears and start Thanksgiving prep. From planning the menu to setting the table, the days leading up to Thanksgiving are full of delicious anticipation. Whether you’re hosting the whole family or contributing a signature side, a little prep goes a long way to keep things stress-free and joyful.
No matter which celebration you’re hosting, remember it’s not just about the food, but the love and gratitude that fill the room. Here’s to full plates, full hearts, and memorable moments around the table!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (11/10)
B: English Muffin Breakfast Sandwich (recipe x 2) and 1 cup grapes
L: Italian Sub Salad (½ recipe) and ¼ cup raw almonds
D: Kung Pao Tofu with ¾ cup brown rice
Total Calories: 1,181*
TUESDAY (11/11)
B: English Muffin Breakfast Sandwich and a pear
L: Italian Sub Salad and ¼ cup raw almonds
D: Turkey Taco Spaghetti Squash Boats with 2 ounces avocado and Instant Pot Refried Beans
Total Calories: 1,128*
WEDNESDAY (11/12)
B: English Muffin Breakfast Sandwich and 1 cup grapes
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado and Instant Pot Refried Beans
D: Beef Stew with a whole grain roll
Total Calories: 1,239*
THURSDAY (11/13)
B: English Muffin Breakfast Sandwich and a pear
L: LEFTOVER Beef Stew with a whole grain roll
D: Instant Pot Spaghetti and Meat Sauce with Massaged Raw Kale Salad
Total Calories: 1,430*
FRIDAY (11/14)
B: Green Smoothie
L: LEFTOVER Beef Stew with a whole grain roll
D: Air Fryer Salmon with Maple Soy Glaze over ¾ cup brown rice and Roasted Broccoli
Total Calories: 1,361*
SATURDAY (11/15)
B: Easy Bagel** with 2 tablespoons whipped cream cheese, 2 ounces lox and 3 red onion rings with ½ a grapefruit
L: Asian Chicken Salad
D: DINNER OUT
Total Calories: 719*
SUNDAY (11/16)
B: Fluffy Pumpkin Pancakes with 1 tablespoon maple syrup, 1 tablespoon chopped pecans and ½ a banana (sliced)
L: Pizza Sausage Rolls with 8 baby carrots
D: Slow Cooker Turkey Breast with Gravy with Cranberry Pear Sauce, Buttermilk Mashed Potatoes # and Brussels Sprouts Gratin
Total Calories: 1,149*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Double bagel recipe and use to make Sunday lunch.
#Adjust recipe serving size if serving more people.
Shopping list
Produce
- ¾ pound seedless red or green grapes
- 4 medium pears
- 1 small PLUS 2 large bananas
- 2 large grapefruit
- 3 small mandarin or clementine oranges
- 2 medium limes
- 1 medium lemon
- ¾ pound cranberries (can buy frozen, if desired)
- 2 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece fresh ginger
- 1 medium jalapeno
- 1 small PLUS 2 medium red bell peppers
- 2 medium zucchini
- 1 small cucumber
- ¼ pound white mushrooms
- 1 small bunch celery
- 1 medium bunch carrots (you need 5 medium)
- 1 small bag baby carrots
- 1 ½ pounds broccoli florets
- 1 pound Brussels sprouts
- 3 small spaghetti squash (1 ½ pounds each)
- 2 ¼ pounds Yukon Gold potatoes
- 1 medium bunch Lacinato kale
- 1 small head Napa cabbage
- 1 small head Iceberg or Romaine lettuce
- 1 (5-ounce) clamshell/bag baby spinach
- 1 large bunch scallions (you need about 10)
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh chives
- 1 dry pint cherry or grape tomatoes
- 1 medium red onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 package turkey bacon (I love Applegate)
- 1 small package turkey pepperoni
- 1 (8-ounce) package sliced lox (smoked salmon)
- 1 small package sliced deli turkey (if buying from deli counter, you need 3 ounces)
- 1 small package sliced genoa salami (if buying from deli counter, you need 1 ounce)
- 1 small package sliced capicola (if buying from deli counter, you need 1 ounce)
- 2 raw Italian chicken sausages
- 1 rotisserie chicken (buy towards end of the week, for lunch Saturday)
- 2 pounds 93% lean ground turkey
- 2 ½ pounds boneless chuck roast
- 1 ½ pounds (4) wild salmon fillets
- 1 (5-pound) bone-in turkey breast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Bagel toppings (optional): everything bagel seasoning, poppy seeds, dried onion flakes
- Ground cinnamon
- Pumpkin pie spice
- Vanilla extract
- Pure maple syrup
- Red wine vinegar
- Italian seasoning
- Crushed red pepper flakes
- Dried minced garlic
- Toasted sesame oil
- Sesame seeds
- Unseasoned rice vinegar
- Reduced sodium soy sauce*
- Sambal Oelek (chili paste)
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Cayenne pepper (optional, for Refried Beans)
- Bay leaves
- Sriracha sauce
- Honey or agave
Dairy & Misc. Refrigerated Items
- 1 (14-ounce) package extra-firm tofu
- 1 small package wonton wrappers (can sub packaged wonton strips, if desired)
- ½ dozen large eggs
- 1 pint liquid egg whites
- 1 small box butter
- 1 tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 tub whipped cream cheese
- 1 package sliced cheddar or American cheese
- 1 package sliced provolone or mozzarella cheese
- 1 (8-ounce) bag reduced fat Mexican blend cheese
- 1 small wedge fresh Parmesan cheese
- 1 small chunk or bag shredded Gruyere cheese
- 1 pint low fat buttermilk
- 1 pint nonfat milk
- 1 (8-ounce) container unsweetened vanilla almond milk (can buy a larger container of nonfat milk and use that in Green Smoothie, if desired)
- 1 (32-ounce) container nonfat plain Greek yogurt
Grains*
- 1 package light whole wheat English muffins
- 1 medium package unbleached all-purpose flour
- 1 package whole grain rolls
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 package dry spaghetti
Canned and Jarred
- 2 (24-ounce) jars marinara sauce (or ingredients to make your own)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can pumpkin puree
- 1 small jar peanut butter or powdered peanut butter
- 1 small jar pickled pepperoncini or banana peppers
- 1 (2.25-ounce) can sliced black olives
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton low sodium chicken broth
Frozen
Misc. Dry Goods
- 1 individual packet unflavored protein powder (optional, for Green Smoothie)
- Baking powder
- Cornstarch
- 1 small package brown sugar or brown sugar monk fruit sweetener
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- 1 small package slivered almonds (if buying from bulk bin, you need ¼ cup)
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
- 1 small package lightly salted peanuts (if buying from bulk bin, you need 2 tablespoons)
- 1 small bottle dry sherry
- 1 individual bottle dry white wine
- 1 small package dry pinto beans
*You can buy gluten free, if desired
