7-Day Meal Plan Nov 14-20: Daily Menus and Shopping List

A free, flexible 7-day weight loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes show macros and link to the WW Recipe Builder so you can get your personalized points.

7 Day Healthy Meal Plan

Celebrating Friendsgiving? While not an official holiday, Friendsgiving is a festive meal among friends in the weeks before Thanksgiving. If you need a dish to bring, consider holiday side ideas like Shredded Brussels Sprouts with Pancetta, a lighter Green Bean Casserole, or Sausage and Herb Stuffing. Hosting? Try a Dry Brine Turkey, this week’s Stuffed Turkey Breast with Cranberry Stuffing, or a comforting Turkey Pot Pie with Stuffing Crust. Finish the meal with an eye-catching dessert such as Pumpkin Cheesecake Shooters.

With grocery prices on the rise, planning meals can save money and reduce waste. Meal planning helps you stay on budget, eat healthier, and minimize trips to the store. If you want more budget-friendly options, check the 5-day Budget Friendly Meal Plans available through Relish+ (14-day free trial available).

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This spiral-bound 52-week planner includes weekly meal planning grids (tear-out pages for the fridge), a 12-week meal plan, 30 recipes (15 new), and grocery list tear-outs. It also features space for weekly gratitude, affirmations, and intentions—helpful tools for building consistent, mindful meal planning habits.

Buy the meal planner here:

• Amazon
• Barnes & Noble
• IndieBound

A note about WW Personal Points

WW (Weight Watchers) points vary by plan and personal profile, so I no longer list static points in recipes. Instead, every recipe includes a link to the WW Recipe Builder so you can see your WW PersonalPoints (you must be logged into your WW account to view and add recipes to your day). All cookbook recipes in the cookbook index have been updated with links to the recipe builder.

About The Meal Plan

These free 7-day, flexible meal plans are provided as a guide with plenty of wiggle room. You can add snacks, coffee, beverages, fruit, dessert or wine, and swap recipes to better fit your tastes. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and weekend meals are portioned for a family of four. Many dishes yield leftovers for additional meals or lunches.

Aim for at least 1,500 calories per day depending on your individual goals, age, and activity level; this plan offers lower-calorie daily totals as a baseline so you can add foods to meet your needs. The included grocery list is organized to make shopping efficient and to reduce waste, saving you time and money.

If you enjoy community support, consider joining the Skinnytaste Facebook Community where members share photos and ideas. You can also subscribe to the email list to receive future meal plans and updates.

Meal Plan:

Breakfasts and lunches Monday–Friday serve one; dinners and weekend meals serve four. The grocery list provides everything needed to prepare all recipes on the plan. Some recipe links include tips for scaling and leftovers.

MONDAY (11/14)
B: Banana Nut Protein Oats
L: Beef Barley Soup*
D: Vegetarian Mushroom Kale Lasagna Rolls with a green salad*
Total Calories: 1,090**

TUESDAY (11/15)
B: 15-Minute Protein Chia Seed Cereal
L: Leftover Beef Barley Soup
D: Leftover Vegetarian Mushroom Kale Lasagna Rolls with leftover green salad
Total Calories: 1,020*

WEDNESDAY (11/16)
B: Banana Nut Protein Oats
L: Leftover Beef Barley Soup
D: Kid-Friendly Crock Pot Turkey Chili topped with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 1,052*

THURSDAY (11/17)
B: Avocado Toast with Hard Boiled Egg
L: Leftover Kid-Friendly Crock Pot Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Chicken Thighs with Shallots in Red Wine Vinegar with Mashed Cauliflower and Garlic Butter Mushrooms
Total Calories: 1,084*

FRIDAY (11/18)
B: Banana Nut Protein Oats
L: Chickpea Avocado Salad (½ recipe) and a hard boiled egg
D: Easy Roasted Lemon Garlic Shrimp with Broccoli and Orzo
Total Calories: 1,078**

SATURDAY (11/19)
B: Cacio e Pepe Frittata with Lemony Yogurt and Arugula Salad
L: Chicken and Lentil Soup
D: Dinner out
Total Calories: 540**

SUNDAY (11/20)
B: Cinnamon Apple Yogurt Bowls (double batch)
L: Leftover Chicken and Lentil Soup
D: Stuffed Turkey Breast with Cranberry Stuffing with Roasted Green Beans with Caramelized Onions and Roasted Honeynut Squash
Total Calories: 1,337**

*Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each of tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette. Set aside half the salad (dressing on the side) for Tuesday’s dinner.
**This is a guide; many women aim for around 1,500 calories per day depending on goals and activity level. Use a calorie calculator to estimate your needs and add snacks, drinks or sides as needed.

*A printable version of the plan and shopping list is available; see the downloadable document for a convenient, mobile-friendly copy.