Skinnytaste Meal Plan: Nov 26–Dec 2

A free, flexible 7-day meal plan with breakfast, lunch and dinner plus a complete shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints® to help you plan and track your meals.

I hope everyone had a wonderful Thanksgiving. A quick note: I did a book signing in Long Island on Sunday, December 9, 2018, from noon to 2:00 p.m. at Stew Leonard’s, 1897 Front Street, East Meadow, NY. It was great seeing so many of you!

If you’re new to these meal plans, I regularly share free, flexible 7-day healthy meal plans that are intended as a guide. You’ll find plenty of room to add coffee, beverages, fruit, snacks, dessert, wine or to swap recipes for meals you prefer. The recipes are categorized by course in the recipe index so you can search for breakfast, lunch or dinner options to customize your week. For general guidance, aim for around 1,500 calories per day, adjusting as needed for your activity level and goals.

This plan includes a detailed grocery list organized to make shopping faster and less stressful. Shopping with a list saves time, waste and money, and helps you have everything on hand to prepare the week’s meals and stay on track.

If you use Facebook, consider joining the Skinnytaste Facebook Community where members share photos of the recipes they’ve made and offer ideas and support. It’s a helpful place for inspiration and encouragement.

THE DETAILS:

Breakfasts and lunches Monday through Friday are planned to serve one, while dinners and all Saturday and Sunday meals are sized to serve a family of four. Some recipes produce leftovers that work as a second dinner or as lunch the next day. There’s no one-size-fits-all meal plan, but this week’s menu was designed to appeal to a wide range of tastes. Every recipe is Weight Watchers friendly and the updated Freestyle™ SmartPoints® values are included for convenience. Feel free to swap dishes or use the plan as inspiration.

The grocery list below covers everything needed to make all the meals on the plan. Brand recommendations are included where helpful, but always cross-check your pantry: many commonly used condiments and seasonings might already be on hand.

This meal plan is intentionally flexible and realistic. There’s plenty of room for a cocktail, snacks, dessert or an occasional meal out. If needed, shift meals around to fit your schedule. If you use these plans, please let me know—your feedback helps decide whether to continue sharing them.

MONDAY (11/26)
B: 6 ounces nonfat plain Greek yogurt (0), 1 teaspoon honey (1), ½ cup blackberries and 1 tablespoon chopped pecans (2).
L: Greek Turkey Meatballs (5) with ⅓ cup chickpeas (0), ½ cup cucumbers (0), ½ cup halved cherry tomatoes (0) and Skinny Tzatziki (0).
D: Minestrone Soup (2) with a green salad and 2 tablespoons light balsamic vinaigrette (2) plus 2 ounces multigrain baguette (3).
Totals: Freestyle™ SP 15, Calories ~1,000.

TUESDAY (11/27)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0) and 1 tablespoon chopped pecans (2).
L: Greek Turkey Meatballs (5) with chickpeas, cucumbers and tomatoes, plus Skinny Tzatziki (0).
D: Chicken and White Bean Enchiladas with Creamy Salsa Verde (5) and Cilantro Lime Cauliflower “Rice” (1). Double the cauliflower rice for Wednesday leftovers.
Totals: Freestyle™ SP 17, Calories ~899.

WEDNESDAY (11/28)
B: 2 hard-boiled eggs (0) and a pear (0).
L: Greek Turkey Meatballs (5) with chickpeas, cucumbers, tomatoes and Skinny Tzatziki (0).
D: Leftover Chicken and White Bean Enchiladas with Cilantro Lime Cauliflower “Rice” (5 + 1).
Totals: Freestyle™ SP 11, Calories ~934.

THURSDAY (11/29)
B: ⅓ cup quick oats with honey, blackberries, skim milk and chopped pecans (same as Tuesday).
L: Greek Turkey Meatballs with chickpeas, cucumbers, tomatoes and Skinny Tzatziki (0).
D: Spaghetti Squash Sausage Lasagna Boats (7).
Totals: Freestyle™ SP 17, Calories ~853.

FRIDAY (11/30)
B: 2 hard-boiled eggs and a pear.
L: Leftover Spaghetti Squash Sausage Lasagna Boats (7).
D: Naked Salmon Burgers with Sriracha (3) and Crispy Air Fryer Sweet Potato Fries (7) — fry the fries recipe twice to serve four.
Totals: Freestyle™ SP 17, Calories ~997.

SATURDAY (12/1)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0).
L: Navy Bean, Bacon and Spinach Soup (1) with two Easy Garlic Knots (4).
D: Dinner out — leave room to enjoy a restaurant choice.
Totals: Freestyle™ SP 6, Calories ~575.

SUNDAY (12/2)
B: Leftover Spinach, Feta and Artichoke Breakfast Bake (1) with an orange (0).
L: Chicken and Zucchini Noodle Caprese (3) — recipe doubled to serve four.
D: Turkey Meatloaf (3) with Instant Pot Mashed Potatoes (5) and Easy Garlic Broccolini (1).
Totals: Freestyle™ SP 13, Calories ~976.

Notes: Prep weekday lunches Monday–Thursday on Sunday if you prefer to save time. Green salad equals 6 cups romaine plus ½ cup each of carrots, tomatoes, cucumber and 2 scallions. The calorie totals are a guide; women commonly aim for around 1,500 calories per day but you should adjust to your personal needs. There’s room to add extra food such as coffee, beverages, fruit, snacks, dessert or wine.