Free 7-Day Balanced Meal Plan: Nov 18-24

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal grids, a 12-week meal plan, 30 recipes (including 15 new ones), and tear-out grocery lists. It includes space for gratitude, intentions and weekly planning to help you build a consistent, healthy routine.

With grocery prices rising, meal planning is one of the best strategies to save money while keeping meals healthy. Meal plans reduce waste, help you cook at home more often, and simplify weekly grocery shopping. For more budget-friendly options, consider shorter 5-day plans or guided resources that focus on economical recipes.

My Favorite Sales Right Now

Here are a few items I recommend checking out for early holiday deals: a stainless steel cutting board, a large-capacity air fryer, cozy loungewear, a roomy Dutch oven for soups and braises, and a versatile all-in-one skillet. These kitchen items make meal prep easier and often pay for themselves in time saved.

• Stainless steel cutting board — a durable alternative to plastic
• Large 9-in-1 air fryer — great for family-sized meals
• Cozy loungewear and throws — comfortable and practical gifts
• 7-quart Dutch oven — perfect for soups and large batches
• Multi-use skillet — an all-purpose pan for everyday cooking

Shopping list

Produce

• 2 medium oranges
• 2 medium pears
• 5 medium bananas
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 medium plus 1 large Granny Smith apple
• ½ pound seedless red grapes
• 1 medium lemon
• 3 medium limes
• 1 medium grapefruit
• 1 small (5-ounce) avocado (plus one optional for topping)
• 2 large heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small jalapeño
• 1 small red bell pepper
• 1 small green bell pepper
• 1 pound Brussels sprouts
• 1 small bunch celery
• 2 medium carrots
• 4 baby bok choy
• 1 (8-ounce) package sliced mushrooms
• 1 medium bunch Lacinato kale
• 1 large bunch collard greens
• ½ medium head red cabbage
• ½ medium head green cabbage
• 1 (5-ounce) bag baby spinach
• 1 (5-ounce) bag baby greens
• 1 small bunch scallions
• 1 small bunch cilantro
• 1 small bunch fresh oregano
• 1 small bunch fresh thyme (or dried as a substitute)
• 1 small bunch fresh rosemary
• 1 small vine-ripened tomato
• 1 medium red onion
• 2 small plus 1 medium yellow onion

Meat, Poultry and Fish

• ½ pound thick-sliced lean deli ham
• ½ pound sweet Italian chicken sausage
• 1 large boneless, skinless chicken breast (about 9 ounces)
• 4 bone-in chicken legs (thighs and drumsticks)
• 1 pound 93% lean ground turkey
• 1 (1-pound) chuck roast
• 1 (3-pound) boneless pork shoulder blade roast
• ½ pound peeled and deveined large shrimp
• 1 pound peeled and deveined jumbo shrimp
• 1 small package bacon

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or mister
• Kosher salt
• Black pepper (freshly ground preferred)
• Cinnamon
• Pumpkin pie spice
• Vanilla extract
• Yellow mustard and Dijon mustard
• Light mayonnaise
• Chili powder
• Smoked paprika and paprika
• Cumin and cayenne
• Soy sauce (regular or reduced sodium)
• Toasted sesame oil
• Sesame seeds
• Unseasoned rice vinegar
• Bay leaves
• Hot sauce
• Dried oregano and garlic powder
• Thyme and apple cider vinegar
• Italian seasoning
• Optional dipping sauces: sweet chili, duck sauce or spicy mustard

Dairy & Refrigerated

• 1 18-pack large eggs
• 1 (9-ounce) package three-cheese tortellini
• 1 package egg roll wrappers
• 1 (6-ounce) container whole milk yogurt
• 1 (6-ounce) container nonfat Greek yogurt
• 1 small container sour cream (optional)
• 1 (15-ounce) carton part-skim ricotta cheese
• 1 (8-ounce) container low-fat milk
• 1 pint nonfat milk
• 1 (8-ounce) block sharp cheddar
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) bag shredded reduced-fat Mexican cheese blend
• 1 (8-ounce) package sliced reduced-fat Swiss
• 1 medium wedge fresh Parmesan
• 1 small wedge Pecorino Romano (or extra Parmesan)
• 1 small box butter
• Whipped cream (optional)

Grains

• 1 small package quick oats
• 1 small package quick-cooking grits (not instant)
• 1 small package dry long-grain rice
• 1 (16-ounce) package whole wheat ziti or cavatappi pasta
• 1 (8-ounce) package ramen noodles
• 1 medium bag tortilla chips
• 1 small package whole wheat flour
• 1 package 6–8″ whole wheat low-carb tortillas
• 1 small loaf sliced whole grain bread

Canned and Jarred

• 1 jar pumpkin butter (or ingredients to make your own)
• 1 small jar creamy peanut butter
• 1 (32-ounce) carton unsalted chicken bone broth
• 2 (32-ounce) cartons low-sodium chicken broth
• 2 (32-ounce) cartons low-sodium beef broth
• 1 small jar concentrated roasted chicken base
• 1 jar marinara (or ingredients to make your own)
• 1 large jar salsa
• 1 (15-ounce) can pinto beans
• 1 (15-ounce) can black beans
• 1 small jar sliced dill pickles

Frozen

• 1 small package frozen corn kernels
• 1 medium package frozen in-pod edamame (about 2 cups)
• 1 box phyllo dough

Misc. Dry Goods

• Chia seeds (about 2 tablespoons if buying from bulk bin)
• Almonds (about ¼ cup if buying from bulk bin)
• Pecans or walnuts (about ¼ cup if buying from bulk bin)
• Baking powder
• 1 small package brown sugar
• 1 small package granulated sugar
• 1 small bottle apple cider (you need about 1¼ cups)

*You may substitute gluten-free options where indicated.