7-Day Meal Plan Nov 15-21: Weekly Menu & Recipes

A complimentary, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. Recipes include macro information and links to the WW recipe builder so you can view your personalized points.

7-Day Healthy Meal Plan

Planning holiday treats for school or the office? Try a lighter Pumpkin Pie or refresh traditional recipes like Mom’s Stuffing (lightened up), Mashed Sweet Potato Brûlée, or Cranberry Pear Sauce. If you’re preparing a turkey, consider a dry-brine technique to improve flavor and juiciness. I’m also updating recipes to reflect WW’s new PersonalPoints system where possible.

A note about WW Personal Points:

Many readers ask whether I’ll include WW PersonalPoints for each recipe. Because points are individualized, I currently link to the WW recipe builder where you can view the points for the recipe while logged into your account (US only). I’m exploring ways to make points easier to see at a glance and will share updates when available.

Why Meal Plan?

Meal planning helps you organize the week, save time and reduce grocery spending. Planning ahead supports healthier choices and keeps you on track with your goals. If you prefer a paper approach, I have a Skinnytaste Meal Planner available for pre-order.

About this Meal Plan

These free 7-day plans are intended as a flexible guide. Breakfasts and lunches Monday–Friday are sized for one; dinners and weekend meals are sized for a family of four. Many recipes yield leftovers suitable for lunches or another dinner. Use the plan as-is, swap recipes to fit your tastes, or add snacks, beverages, fruit, dessert and wine. Aim for roughly 1,500 calories per day as a general target for women; adjust according to your needs.

The shopping list below is organized and comprehensive to make grocery shopping faster and less stressful. It includes commonly used condiments and recommended pantry staples—check your cabinets first, since you may already have many items on the list.

If you’re on Facebook, consider joining the Skinnytaste Facebook Community to share photos and ideas. You can also subscribe by email to receive future meal plans and updates.

THE DETAILS

Breakfasts and lunches Monday–Friday are planned for one serving, while dinners and weekend meals serve four. Recipes are Weight Watchers–friendly; I include updated WW Blue SmartPoints for convenience. Swap any recipes to suit your dietary needs and preferences. The grocery list includes everything needed for the week. This plan is realistic and leaves room for snacks, cocktails, dessert or dining out. You can rearrange meals to fit your schedule—feedback from readers helps determine if I continue sharing these plans.

MONDAY (11/15)
B: Overnight Oats with Figs and Honey
L: Chicken Salad with Lemon and Dill in half a whole wheat pita with sliced cucumbers
D: Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt and Autumn Salad with Pears and Gorgonzola

Total Calories: 970*

TUESDAY (11/16)
B: Leftover Cacio e Pepe Frittata with an orange
L: Chicken Salad with Lemon and Dill over 2 cups arugula
D: Turkey Picadillo with 3/4 cup brown rice and Quick Cabbage Slaw
Total Calories: 1,046*

WEDNESDAY (11/17)
B: Oatmeal Berry Smoothie Bowl topped with 2 tablespoons sliced almonds
L: Chicken Salad with Lemon and Dill in half a whole wheat pita with sliced cucumbers
D: Beef and Kabocha Squash Stew with 2 ounces multigrain baguette
Total Calories: 985*

THURSDAY (11/18)
B: Oatmeal Berry Smoothie Bowl topped with 2 tablespoons sliced almonds
L: Leftover Beef and Kabocha Squash Stew with 2 ounces multigrain baguette
D: Chicken and Broccoli Noodle Casserole with 2 cups mixed greens and 2 teaspoons light vinaigrette
Total Calories: 1,051*

FRIDAY (11/19)
B: Overnight Oats with Figs and Honey
L: Leftover Chicken and Broccoli Noodle Casserole
D: Salmon Fried Rice (recipe multiplied for family dinner)
Total Calories: 966*

SATURDAY (11/20)
B: Easy Bagel with 2 tablespoons whipped cream cheese, sliced tomato and red onion
L: 1 cup Broccoli, Cheese and Potato Soup with a half turkey sandwich
D: Dinner out — leave room for flexibility
Total Calories: 596*

SUNDAY (11/21)
B: Spanakopita Baked Eggs with half a toasted whole wheat pita
L: Leftover 1 cup Broccoli, Cheese and Potato Soup with Chickpea Avocado Salad
D: Turkey Meatball Tortellini Soup with Spinach and Easy Garlic Knots
Total Calories: 1,057*

*This is a guide—women should aim for around 1,500 calories per day, adjusted to individual needs. A helpful tool for estimating calorie needs is provided by national nutrition resources. The plan allows room for coffee, beverages, fruit, snacks, dessert and wine.
**Double certain recipes to provide extra portions for garlic knots and to create the turkey sandwich noted (1 slice whole grain bread, 2 ounces turkey breast, mustard and lettuce).