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Free 7 Day Healthy Meal Plan (November 18-24)


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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.

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Free 7 Day Healthy Meal Plan (November 18-24)

With Thanksgiving just around the corner many of you may be planning the perfect Friendsgiving feast. Whether you are looking for an easy appetizer like this beautiful Autumn Whipped Ricotta Dip, a simple side like Roasted Sweet Potatoes or one of my favorite (and easy!) desserts, Pumpkin Pie Dip (looks awesome served in a small pumpkin!), any of these dishes are sure to bring a smile to your friends’ faces. .

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

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:

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 (11/18)
B: Mini Quiche and an orange
L: Chicken Waldorf Salad on 1 slice whole grain bread
D: Instant Pot Baked Ziti with Massaged Raw Kale Salad

Total Calories: 1,208*

TUESDAY (11/19)
B: Mini Quiche and a pear
L: Chicken Waldorf Salad on 1 slice whole grain bread
D: Ground Turkey Taco Skillet

Total Calories: 1,212*

WEDNESDAY (11/20)
B: Mini Quiche and an orange
L: Chicken Waldorf Salad on 1 slice whole grain bread
D: Slow Cooker Ramen with Beef* and Shrimp Egg Rolls

Total Calories: 1,129*

THURSDAY (11/21)
B: Mini Quiche and a pear
L: LEFTOVER Slow Cooker Ramen with Beef with 1 cup steamed edamame
D: Instant Pot Garlicky Cuban Pork with Arroz Congri and 1 ounce avocado
Total Calories: 1,080*

FRIDAY (11/22)
B: Pumpkin Overnight Oats
L: LEFTOVER Slow Cooker Ramen with Beef with 1 cup steamed edamame
D: Blackened Shrimp and Grits with Sautéed Collard Greens with Bacon
Total Calories: 1,007*

SATURDAY (11/23)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Cuban Sandwich Quesadilla # (recipe x 4)
D: DINNER OUT

Total Calories: 600*

SUNDAY (11/24)
B: Pumpkin Spice Pancakes with Pumpkin Butter
L: Sausage Tortellini Soup
D: Apple Cider Baked Chicken and Cabbage with Parmesan Brussels Sprouts
Total Calories: 1,207*

*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.
**Set aside 2 servings of noodles for lunch Thurs/Fri.

#Use leftover Cuban Pork for quesadilla.

*Google doc



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