Free 7 Day Healthy Meal Plan (Nov 27- Dec 3)

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 27- Dec 3)

I hope everyone had a Happy Thanksgiving! Leftover Turkey Noodle Soup and Leftover Turkey & Sweet Potato Frittata are perfect for a quick and simple meal and to use up those leftovers! Looking for something lighter? My Leftover Turkey Harvest Cobb Salad is sure to hit the spot!

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!

Buy the Skinnytaste meal planner here:

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 (11/27)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Pasta Fagioli Soup and Navel Orange Salad with Avocado
Total Calories: 1,100*

TUESDAY (11/28)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Pasta Fagioli Soup with 1 slice sourdough bread
D: Smash Tacos with Cilantro Lime Cauliflower Rice

Total Calories: 1,065*

WEDNESDAY (11/29)
B: Mushroom-Spinach Scrambled Eggs
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: Slow Cooker Pernil with ¾ cup brown rice, 1 ounce avocado and Quick Cabbage Slaw (recipe x 2)

Total Calories: 1,137*

THURSDAY (11/30)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: LEFTOVER Slow Cooker Pernil with ¾ cup brown rice, 1 ounce avocado and Quick Cabbage Slaw

Total Calories: 1,227*

FRIDAY (12/1)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on 1 slice sourdough bread
D: Air Fryer Basil-Parmesan Salmon with Kale and Brussels Sprouts Salad with Parmesan and Pecans (½ recipe)

Total Calories: 1,119*

SATURDAY (12/2)
B: Breakfast Strata with Sausage and Mushrooms
L: Spicy California Shrimp Stack with Spicy Garlic Edamame
D: DINNER OUT

Total Calories: 514*

SUNDAY (12/3)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms
L: 5-Minute Microwave Salmon Rice Bowl with Bok Choy (recipe x 4)
D: Air Fryer Chicken Parmesan with 1 cup whole wheat spaghetti and Roasted Broccoli with Smashed Garlic

Total Calories: 1,371*

*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.

*Google doc