7-Day Balanced Meal Plan for Nov 28-Dec 4

A free, flexible 7-day weight loss meal plan that includes breakfast, lunch, and dinner ideas, plus a complete shopping list. All recipes include macros and links to the WW recipe builder so you can view your personal points.

7-Day Healthy Meal Plan

I hope you had a great holiday weekend and were able to spend time with family. If you veered off your plan over the weekend, don’t worry — occasional indulgences are normal. The key is to recalibrate and continue with your healthy routine.

With grocery prices rising, meal planning becomes one of the most effective ways to eat well on a budget. Planning ahead helps reduce waste, saves money, and makes it easier to stick to healthy choices. If you want more budget-friendly week plans, consider signing up for Relish+ where additional meal plans and resources are available.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes weekly tear-out meal grids, a 12-week meal plan, 30 recipes (15 new), and detachable grocery lists. It also offers space for weekly gratitude, affirmations, and intentions — a helpful way to start your week with purpose.

Buy the meal planner here:

• Amazon
• Barnes & Noble
• IndieBound

A note about WW Personal Points:

I no longer publish specific WW points because they vary across Weight Watchers plans. However, each recipe includes a link to the WW Recipe Builder where you can view and add the WW PersonalPoints value for your account (US only; you must be logged into WW). All cookbook recipes in the cookbook index are kept up to date.

About the Meal Plan

These free 7-day healthy meal plans are intended as a flexible guide. Breakfasts and lunches Monday through Friday typically serve one person; dinners and weekend meals serve a family of four. Recipes are easy to swap for alternatives you prefer, and there’s room to add coffee, beverages, snacks, fruit, dessert, or wine based on your needs.

Aim for a sensible daily calorie target that aligns with your goals — many women find around 1,500 calories per day a useful baseline, but individual needs vary by age, weight, activity level, and goals. Use a trusted calorie calculator to estimate your personal needs and adjust portions as necessary.

The plan includes a clear, organized grocery list to simplify shopping and minimize time and waste. Meal planning helps you dine out less, reduce food waste, and stay on track with nutritious meals.

If you use Facebook, consider joining the Skinnytaste Facebook Community where members share photos and tips for the recipes. You can also subscribe to the email list to receive meal plans directly to your inbox.

Meal Plan

Breakfasts and lunches Monday–Friday are for one serving; dinners and weekend recipes serve four. Some recipes yield leftovers that are perfect for lunches or second-night dinners. The shopping list below provides everything needed for the full plan.

MONDAY
B: Peanut Butter Protein Oatmeal Cookies
L: Chicken Salad with Lemon and Dill (served in ½ whole wheat pita with 8 baby carrots)
D: Kale and Brussels Sprout Salad with Parmesan and Pecans with Dad’s Creamy Cauliflower Soup
Total Calories: 1,024 (guide)

TUESDAY
B: Leftover Peanut Butter Protein Oatmeal Cookies
L: Leftover Chicken Salad with Lemon and Dill in ½ whole wheat pita and 8 baby carrots
D: Beef Tacos with Instant Pot Black Beans
Total Calories: 1,107 (guide)

WEDNESDAY
B: Leftover protein cookie
L: Leftover chicken salad in ½ whole wheat pita and carrots
D: Leftover beef tacos with leftover black beans
Total Calories: 1,107 (guide)

THURSDAY
B: Pumpkin Pie Overnight Oats
L: Protein Egg and Quinoa Salad Jars
D: Garlic-Ginger Chicken Stir Fry with ½ cup brown rice
Total Calories: 1,190 (guide)

FRIDAY
B: Pumpkin Pie Overnight Oats
L: Leftover Protein Egg and Quinoa Salad Jar
D: Parmesan-Herb Baked Salmon with Garlic Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,151 (guide)

SATURDAY
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Tuna Poke Salad (recipe x2)
D: Dinner out
Total Calories: 634 (guide)

SUNDAY
B: Leftover breakfast casserole
L: Loaded Baked Potato Soup with 2 ounces multigrain baguette
D: Stuffed Butternut Squash with Wild Rice and Sausage and a green salad
Total Calories: 982 (guide)

Prep tip: Prep breakfasts and lunches for Monday–Wednesday on Sunday evening if you prefer to save time during the week. The calorie totals are approximate; adjust portions to meet your individual calorie goals.

Green salad details: 12 cups mixed greens, 4 scallions, and 1 cup each of tomatoes, cucumbers, carrots, and chickpeas with ½ cup light vinaigrette. Reserve half the salad (dressing on the side) for Tuesday dinner.

*Google doc with printable shopping list available.