Free 7 Day Healthy Meal Plan (Nov 13-19)

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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 13-19)

The holiday season is almost here! I love to focus on Thanksgiving and the family time it brings. Looking for the perfect side dish for the day or to bring to a Friendsgiving? Check out my Roasted Sweet Potatoes or these Stuffed Mushrooms with Broccoli Rabe and Sausage. Want to fix the perfect turkey? Look no further than this Herb and Salt-Rubbed Dry Brine Turkey or this Sheet Pan Thanksgiving Dinner if you have a smaller crowd. End your meal with this delightful Pumpkin Roll Lightened Up or my super easy Pumpkin Pie Dip.

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!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

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!

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 (11/13)
B: Cinnamon-Raisin Overnight Oats
L: Autumn Kale Salad with Chicken (½ recipe)
D:Cheesy Baked Pumpkin Pasta with a green salad*

Total Calories: 1,297**

TUESDAY (11/14)
B: Cinnamon-Raisin Overnight Oats
L: Autumn Kale Salad with Chicken
D: Enchilada Turkey Meatloaf with Cilantro Lime Cauliflower Rice and 1 ounce avocado

Total Calories: 1,256**

WEDNESDAY (11/15)
B: High-Protein Enchilada Scrambled Eggs with a thin slice of whole grain toast
L: LEFTOVER Enchilada Turkey Meatloaf with Cilantro Lime Cauliflower Rice and 1 ounce avocado
D: Healing Turmeric Chicken Noodle Soup

Total Calories: 1,200**

THURSDAY (11/16)
B: High-Protein Enchilada Scrambled Eggs with a thin slice of whole grain toast
L: LEFTOVER Healing Turmeric Chicken Noodle Soup
D: Stuffed Butternut Squash with Wild Rice and Sausage #
Total Calories: 1,040**

FRIDAY (11/17)
B: ¾ cup nonfat Greek yogurt with 1 small chopped apple, 1 teaspoon honey and 1 tablespoon walnuts
L: LEFTOVER Healing Turmeric Chicken Noodle Soup
D: Blackened Fish with Key Lime Tartar with Roasted Broccoli with Smashed Garlic

Total Calories: 1,122**

SATURDAY (11/18)
B: Bacon, Spinach Breakfast Casserole with Gruyere Cheese and an orange
L: Meximelt with Black Bean, Avocado, Cucumber and Tomato Salad
D: DINNER OUT

Total Calories: 656**

SUNDAY (11/19)
B: LEFTOVER Bacon, Spinach Breakfast Casserole with Gruyere Cheese and an orange
L: LEFTOVER Meximelt with Black Bean, Avocado, Cucumber and Tomato Salad
D: Garlic Lover’s Roast Beef with Roasted Delicata Squash and Brussels Sprouts
Total Calories: 1,012**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette
**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.

#Make an extra 3 cups rice for dinner Friday, if desired.

*Google doc

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