A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Thanksgiving is coming this week, so I included a separate shopping list, and this is assuming you already have your turkey and gravy. I kept it separate for those of you who may not be cooking this Thanksgiving.

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. You should aim for around 1500 calories* per day.

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!

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them! 

MONDAY (11/19)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Hummus Avocado Toast (6) and an apple (0)
D: Hearty Vegetarian Pumpkin Chili* (2)
Totals: Freestyle™ SP 13, Calories 826**

TUESDAY (11/20)
B: 2 scrambled eggs (0) with 1 piece whole grain toast (3) and a pear (0)
L: LEFTOVER Hearty Vegetarian Pumpkin Chili (2)
D: Skillet Taco Cauliflower Rice (5) with Instant Pot Refried Beans (0)
Totals: Freestyle™ SP 13, Calories 888**

WEDNESDAY (11/21)
B: Overnight Oats in a Jar (5)
L: LEFTOVER Hearty Vegetarian Pumpkin Chili (2)
D: Spicy Sausage, Brussels and Butternut Foil Packets (6) and a green salad (2)***
Totals: Freestyle™ SP 15, Calories 835**

THURSDAY (11/22)
B: 2 scrambled eggs (0) with 1 piece whole grain toast (3)
L: Autumn Salad with Pears and Gorgonzola (5) Skinny Baked Brie Phyllo Cups with Craisins and Walnuts (2) and Spinach and Bacon Stuffed Mushrooms (1)
D: 3 ounces cooked turkey breast with skin (3) and 2 tablespoons gravy (2) , Chicken Sausage and Herb Stuffing (4), Cranberry Pear Sauce (2), Maple Soy Glazed Roasted Brussels Sprouts and Butternut Squash with Bacon (3) and Makeover Spinach Gratin (3)
Totals: Freestyle™ SP 28, Calories 1,237**

FRIDAY (11/23)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Turkey and Sweet Potato Frittata (3) and an apple (0)
D: Leftover Turkey Harvest Cobb Salad (11) (Recipe x 2)
Totals: Freestyle™ SP 19, Calories 981**

SATURDAY (11/24)
B: Insanely Good Blueberry Oatmeal Muffins (4) with a pear (0)
L: Chicken and Lentil Soup (1)
D: DINNER OUT!
Totals: Freestyle™ SP 5, Calories 486**

SUNDAY (11/25)
B: Insanely Good Blueberry Oatmeal Muffins (4) with a banana (0)
L: LEFTOVER Chicken and Lentil Soup (1)
D: Roast Chicken with Rosemary and Lemon (5), Garlic Sweet Potato Mash (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 15, Calories 994**

*Freeze any leftover you/your family won’t eat

**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.

***Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber and light vinaigrette

**google doc

Shopping List:

Produce

• 1 small cucumber
• 1 small radish
• 5 medium pears (any variety)
• 2 medium apples (any variety)
• 1 medium jalapeno
• 4 large Portobello mushrooms
• 1 medium head cauliflower (or 4 cups “riced”)
• 1 pound asparagus
• 2 pounds (4 medium) sweet potatoes
• 1 small butternut squash (or 12 ounces pre-cut)
• 1 pound Brussels sprouts
• 2 medium vine-ripened tomatoes
• 2 medium lemons
• 1 large head garlic
• 1 small bunch/container rosemary
• 1 small and 4 medium bananas
• 1 dry pint fresh blueberries
• 1 (6-ounce) container berries (your choice)
• 1 medium head Romaine lettuce
• 2 small (4-ounce), 1 medium (5-ounce) and 1 large (6-ounce) Hass avocados
• 1 small bunch cilantro
• 1 small bunch/bag baby arugula
• 1 small red bell pepper
• 1 (5-inch) piece ginger root
• 2 medium carrots
• 1 large bunch scallions
• 1 medium lime
• 1 small white onion
• 1 medium and 1 large yellow onion
• 1 small bunch/container thyme

Meat, Poultry and Fish

• 1 pound 93% lean ground turkey
• 12 ounces (4 links) Spicy Chicken Andouille Sausage (I used Applegate)
• 12 ounces (3) boneless skinless chicken thighs
• 1 (3 pound) whole chicken

Grains

• 1 container quick oats*
• 1 small bag whole white wheat flour*
• 1 small bag baked tortilla chips
• 1 small loaf whole grain bread*

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Honey
• Vanilla extract
• Red pepper flakes
• Chili powder
• Cinnamon
• Cloves
• Nutmeg
• Cayenne pepper
• Garlic powder
• Cumin
• Paprika
• Oregano
• Light vinaigrette
• Better than Bouillon Chicken Base
• Sazon (can sub paprika in Chicken and Lentil soup, if desired)
• Herbes de Provence
• NuNaturals liquid vanilla stevia (or your favorite sweetener)

Dairy & Misc. Refrigerated Items

• 1 quart unsweetened almond milk (or skim milk)
• 1 (8-ounce) container 1 % milk
• 1 small tub hummus
• 1 (8-ounce) bag reduced fat shredded cheddar cheese
• ½ dozen large eggs
• 2 (6-ounce) containers nonfat plain Greek yogurt
• 1 (8-ounce) tub light sour cream
• 1 small box butter

Frozen

Canned and Jarred

• 1 small jar unsweetened apple sauce
• 1 small jar salsa
• 1 (28-ounce) can fire roasted diced tomatoes
• 1 (15-ounce) can pureed pumpkin
• 1 (15-ounce) can black beans
• 1 (32-ounce) carton unsalted vegetable stock
• 1 (8-ounce) can tomato sauce
• Misc. Dry Goods
• 1 small box/bag brown sugar
• Baking powder
• Baking soda
• 1 small bag chopped walnuts or pecans
• 1 small bag dry pinto beans
• 1 (1-pound) bag dry lentils
• 1 small bag chia seeds

Skinnytaste Thanksgiving Shopping List
(Does not include ingredients for turkey or gravy)

Produce

• 2 small and 2 medium pears
• 14 ounces whole baby bella mushrooms
• 1 (5-ounce) bag/clamshell baby spinach
• 1 small bunch celery
• 1 (2.5 pound) butternut squash
• 1 pound Brussels sprouts
• ¾ pound sweet potatoes
• 1 apple (any variety)
• 1 (10-ounce) clamshell mixed baby greens
• 1 (10-ounce) clamshell spring mix
• 1 small bunch/container thyme
• ¾ pound cranberries (can buy frozen if you can’t find fresh)
• 1 small bunch/container fresh sage
• 1 small head garlic
• 1 small and 1 medium yellow onion
• 1 small red onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 13 ounces sweet Italian chicken sausage
• 18 ounces leftover turkey breast

Grains

• 1 container Italian seasoned bread crumbs
• 1 large whole wheat French bread or baguette
• 1 small bag all-purpose flour*

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Red wine vinegar
• Dijon mustard
• Honey
• Maple syrup
• Reduced sodium soy sauce*
• Nutmeg
• Garlic powder
• Paprika

Dairy & Misc. Refrigerated Items

• 1 tub whipped butter (I like Land O’ Lakes)
• 3 ounces Gruyere cheese
• 1 small package feta cheese
• 1 small package gorgonzola cheese
• 1 small wheel brie cheese
• 1 medium wedge fresh Parmesan cheese
• 1 gallon 2% milk
• 1 dozen large eggs

Frozen

• 3 (16-ounce) packages chopped spinach
• 1 package mini phyllo shells

Canned and Jarred

• 1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

• 1 (4-ounce) bag pecan halves
• 1 package craisins

*Can sub gluten-free, if desired