Free 7-Day Meal Plan: Nov 27–Dec 3 Weekly Menu

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 Weight Watchers points to help you stay on track.

Free 7-Day Healthy Meal Plan (Nov 27–Dec 3)

I hope everyone had a Happy Thanksgiving. Leftover Turkey Noodle Soup and Leftover Turkey & Sweet Potato Frittata are great for quick, satisfying meals that use holiday leftovers. If you prefer something lighter, the Leftover Turkey Harvest Cobb Salad is a refreshing option.

With grocery prices high, many of us are adjusting budgets and getting creative in the kitchen. One of the best ways to save money and stick to healthy habits is to meal plan. For more budget-friendly options, consider the 5-day Budget Friendly Meal Plans available through Relish+ (there is often a trial available).

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• Indie Bound

About this meal plan

These free 7-day flexible healthy meal plans are intended as a guide, with plenty of wiggle room to add coffee, beverages, fruit, snacks, dessert or wine, or to swap recipes for meals you prefer. You can search the recipe index by course to find alternatives. Depending on your goals, a common baseline is to aim for at least 1,500 calories per day for women, though individual needs vary by age, weight and activity level.

This plan includes a clear, organized grocery list to simplify shopping and reduce waste. Planning ahead saves time, money and helps you avoid dining out. The list contains everything you need to prepare the meals in the plan.

If you use Facebook, consider joining the Skinnytaste Facebook community where members share photos and tips from the recipes. You can also subscribe to the email list to receive future meal plans and updates by email.

Meal Plan

Breakfast and lunch Monday–Friday are sized for one person; dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers suitable for a second night or to bring for lunch the next day. The grocery list below covers all ingredients needed for the full week.

MONDAY (11/27)
B: Savory Cottage Cheese Bowl
L: Tuna Egg Salad over 2 cups mixed greens
D: Pasta Fagioli Soup with Navel Orange Salad with Avocado
Estimated total calories: 1,100*

TUESDAY (11/28)
B: Savory Cottage Cheese Bowl
L: Leftover Pasta Fagioli Soup with one slice sourdough
D: Smash Tacos with Cilantro Lime Cauliflower Rice
Estimated total calories: 1,065*

WEDNESDAY (11/29)
B: Mushroom-Spinach Scrambled Eggs
L: Chicken Waldorf Salad on one slice sourdough
D: Slow Cooker Pernil with ¾ cup brown rice, 1 oz avocado and Quick Cabbage Slaw (double recipe)
Estimated total calories: 1,137*

THURSDAY (11/30)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on one slice sourdough
D: Leftover Slow Cooker Pernil with ¾ cup brown rice, 1 oz avocado and Quick Cabbage Slaw
Estimated total calories: 1,227*

FRIDAY (12/1)
B: Apple Pie Overnight Oats
L: Chicken Waldorf Salad on one slice sourdough
D: Air Fryer Basil-Parmesan Salmon with Kale & Brussels Sprouts Salad with Parmesan and Pecans (half recipe)
Estimated total calories: 1,119*

SATURDAY (12/2)
B: Breakfast Strata with Sausage and Mushrooms
L: Spicy California Shrimp Stack with Spicy Garlic Edamame
D: Dinner out or your preferred meal
Estimated total calories: 514*

SUNDAY (12/3)
B: Leftover Breakfast Strata with Sausage and Mushrooms
L: 5-Minute Microwave Salmon Rice Bowl with Bok Choy (quadruple recipe)
D: Air Fryer Chicken Parmesan with 1 cup whole wheat spaghetti and Roasted Broccoli with Smashed Garlic
Estimated total calories: 1,371*

*Calorie estimates are a guideline. Many women aim for around 1,500 calories per day, but your ideal intake depends on personal factors. Use a trusted calorie calculator to estimate your own needs. This plan includes room to add beverages, fruit, snacks or dessert as desired.

For a printable version of the plan and grocery list, refer to the provided Google Doc in the original post.

Shopping List

Produce

• 2 medium apples
• 8 medium navel oranges
• 3 medium limes
• 1 medium lemon
• ½ lb seedless grapes
• 2 small (5 oz) + 1 medium (6 oz) + 1 large (7 oz) Hass avocados
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 6 Persian (mini) cucumbers (or 1 large English)
• 2 medium red bell peppers
• 7 oz sliced mushrooms
• 1 medium head cauliflower
• 1½ lb broccoli florets
• ¼ lb Brussels sprouts (or 2 cups pre-shredded)
• 1 small bunch celery
• 1 medium carrot
• 4 medium heads baby bok choy
• 1 small package baby kale
• 1 small head white cabbage
• 1 (1-lb) bag or clamshell mixed greens
• 1 (5-oz) bag or clamshell baby spinach
• 1 medium + 1 large bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch or container fresh chives
• 1 small bunch or container fresh basil
• 1 dry pint grape or cherry tomatoes
• 1 small red onion
• 1 small yellow onion

Meat, Poultry & Fish

• 1 lb 93% lean ground turkey
• 1½ lb (3) boneless, skinless chicken breasts
• 2¾ lb salmon
• ¾ lb turkey or chicken breakfast sausage
• 3 lb boneless pork shoulder (blade roast)
• ½ lb cooked peeled, tail-off shrimp

Grains*

• 1 (16-oz) package whole wheat spaghetti
• 1 (16-oz) package ditalini or small pasta
• 1 package dry brown rice (or ~9½ cups pre-cooked)
• 1 package old-fashioned oats
• 1 package seasoned breadcrumbs
• 1 large loaf sourdough bread
• 1 small package corn tortillas (8 needed)

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Freshly ground pepper
• Bay leaves, basil, parsley, oregano
• Red wine vinegar, apple cider vinegar, rice vinegar
• Dijon mustard, honey, pure maple syrup, vanilla extract
• Taco seasoning or ingredients to make your own
• Cumin, cinnamon, nutmeg, paprika, cayenne pepper
• Reduced sodium soy sauce, sriracha, sweet chili sauce, furikake
• Sesame oil, sesame seeds
• Regular or light mayonnaise
• Honey (if not already listed)

Dairy & Refrigerated

• 1 container pico de gallo or ingredients to make your own
• 1 (18-pack) large eggs
• 1 small box butter (or substitute 1 tbsp olive oil where noted)
• 1 pint nonfat milk
• 1 pint unsweetened almond milk (or more nonfat milk)
• 1 (8-oz) bag shredded cheddar or Mexican blend
• 1 (8-oz) bag reduced-fat sharp cheddar
• 1 (8-oz) bag reduced-fat mozzarella
• 1 (16-oz) container low-fat cottage cheese
• 1 large wedge fresh Parmesan
• 1 (6-oz) container nonfat plain Greek yogurt

Canned & Jarred

• 1 jar marinara sauce or ingredients to make a quick marinara
• 1 (15-oz) can cannellini beans
• 1 (15-oz) can tomato sauce or crushed tomatoes
• 1 (32-oz) carton low-sodium chicken broth
• 1 (32-oz) carton chicken or vegetable broth
• 1 (2.6-oz) packet light tuna in water

Frozen

• 1 large package edamame (in pod)

Dry Goods & Snacks

• Small package roasted shelled pistachios (or 2 tbsp from bulk)
• Medium package pecan or walnut halves (or ¾ cup from bulk)
• Small package chia seeds (or ~1 tbsp from bulk)

Non-Food Items

• Parchment paper

This shopping list is designed to make weekly meal prep efficient and economical. Adjust quantities as needed for household size or personal preferences.