A free, flexible 7-day weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macro breakdowns and Weight Watchers points to help you stay on track.
Free 7 Day Healthy Meal Plan (Nov. 10-16)
The season of crisp air and falling leaves is perfect for gathering around the table. Whether you’re planning a cozy Friendsgiving with close friends or getting ready for the big Thanksgiving meal, sharing food, laughter, and gratitude is what makes this time of year special.
Friendsgiving is casual and fun — think mismatched plates and comforting dishes that prioritize connection over perfection. If you’re bringing a potluck item, classic Deviled Eggs are always a hit, or try a playful option like Puff Pastry Apple and Bacon Bites for something new.
After Friendsgiving festivities, many of us begin Thanksgiving prep. Preparing ahead—planning menus, organizing side dishes, and making simple make-ahead items—keeps the holiday relaxed and joyful. Whether you’re hosting or contributing a signature side, a little prep saves stress and ensures delicious results.
These meal plans focus on balanced, satisfying recipes and are intended to guide your week with flexibility. Use them as a foundation and add coffee, snacks, fruit, dessert or wine as you like.
If you’re new here, I publish free 7-day flexible healthy meal plans that give you structure with plenty of wiggle room. You can swap recipes, double portions, or add extra snacks based on your goals. Aim for around 1500 calories per day as a starting point—your ideal intake will depend on age, activity level and weight goals. Each plan includes a clear grocery list to make shopping efficient and reduce food waste.
Ultimate Skinnytaste Meal Planner
Meet the Skinnytaste Ultimate Meal Planner: a 52-week spiral-bound planner with removable weekly planning sheets, a 12-week meal plan, 30 recipes (including 15 new ones), and tear-out grocery lists. It includes space for gratitude, affirmations and weekly intentions to help you start each week thoughtfully.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
Rising grocery costs mean many of us need to be more intentional with meals. One of the best ways to save money and eat well is to meal plan. For more budget-friendly options, explore the 5-day Budget Friendly Meal Plans available with Relish+ (includes a free trial).
Meal Plan:
This plan provides breakfast and lunch serving sizes for one person Monday–Friday, while dinners and weekend meals are sized for a family of four. Several recipes yield leftovers suitable for additional meals or lunches the next day. The shopping list below covers everything you need for the full week.
MONDAY (11/10)
B: English Muffin Breakfast Sandwich (double recipe) and 1 cup grapes
L: Italian Sub Salad (half recipe) and 1/4 cup raw almonds
D: Kung Pao Tofu with 3/4 cup cooked brown rice
Total Calories: 1,181*
TUESDAY (11/11)
B: English Muffin Breakfast Sandwich and a pear
L: Italian Sub Salad and 1/4 cup raw almonds
D: Turkey Taco Spaghetti Squash Boats with 2 oz avocado and Instant Pot Refried Beans
Total Calories: 1,128*
WEDNESDAY (11/12)
B: English Muffin Breakfast Sandwich and 1 cup grapes
L: Leftover Turkey Taco Spaghetti Squash Boats with 2 oz avocado and Refried Beans
D: Beef Stew with a whole grain roll
Total Calories: 1,239*
THURSDAY (11/13)
B: English Muffin Breakfast Sandwich and a pear
L: Leftover Beef Stew with a whole grain roll
D: Instant Pot Spaghetti with Meat Sauce and Massaged Raw Kale Salad
Total Calories: 1,430*
FRIDAY (11/14)
B: Green Smoothie
L: Leftover Beef Stew with a whole grain roll
D: Air Fryer Salmon with Maple Soy Glaze over 3/4 cup brown rice and Roasted Broccoli
Total Calories: 1,361*
SATURDAY (11/15)
B: Easy Bagel (double recipe) with 2 tbsp whipped cream cheese, 2 oz lox and 3 red onion rings; 1/2 grapefruit
L: Asian Chicken Salad
D: Dinner out
Total Calories: 719*
SUNDAY (11/16)
B: Fluffy Pumpkin Pancakes with 1 tbsp maple syrup, 1 tbsp chopped pecans and 1/2 banana (sliced)
L: Pizza Sausage Rolls with 8 baby carrots
D: Slow Cooker Turkey Breast with Gravy, Cranberry Pear Sauce, Buttermilk Mashed Potatoes and Brussels Sprouts Gratin
Total Calories: 1,149*
*These calorie totals are a guide. Many women target around 1500 calories per day; use a calorie calculator to estimate your individual needs. The plan leaves room to add beverages, snacks and treats. **Make the double bagel recipe and use leftovers for Sunday lunch. Adjust serving sizes if cooking for additional people.
*Supporting materials and a printable shopping list are available in the linked Google document.
Shopping list
Produce
- 3/4 lb seedless red or green grapes
- 4 medium pears
- 1 small plus 2 large bananas
- 2 large grapefruit
- 3 small mandarins or clementines
- 2 medium limes
- 1 medium lemon
- 3/4 lb cranberries (fresh or frozen)
- 2 medium Hass avocados
- 2 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece fresh ginger
- 1 medium jalapeño
- 1 small plus 2 medium red bell peppers
- 2 medium zucchini
- 1 small cucumber
- 1/4 lb white mushrooms
- 1 small bunch celery
- 1 medium bunch carrots (about 5 medium)
- 1 small bag baby carrots
- 1 1/2 lb broccoli florets
- 1 lb Brussels sprouts
- 3 small spaghetti squash (about 1 1/2 lb each)
- 2 1/4 lb Yukon Gold potatoes
- 1 medium bunch Lacinato kale
- 1 small head Napa cabbage
- 1 small head Iceberg or Romaine lettuce
- 1 (5-ounce) container baby spinach
- 1 large bunch scallions (about 10)
- 1 small bunch fresh cilantro
- 1 small container fresh thyme
- 1 small container fresh sage
- 1 small container fresh chives
- 1 dry pint cherry or grape tomatoes
- 1 medium red onion
- 1 small plus 3 medium yellow onions
Meat, Poultry and Fish
- 1 package turkey bacon
- 1 small package turkey pepperoni
- 8 oz sliced lox (smoked salmon)
- 1 small package sliced deli turkey (about 3 oz if from deli counter)
- 1 small package sliced genoa salami (about 1 oz if from deli counter)
- 1 small package sliced capicola (about 1 oz if from deli counter)
- 2 raw Italian chicken sausages
- 1 rotisserie chicken (buy later in the week for Saturday lunch)
- 2 lb 93% lean ground turkey
- 2 1/2 lb boneless chuck roast
- 1 1/2 lb wild salmon fillets (about 4 fillets)
- 1 (5-lb) bone-in turkey breast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Black pepper (freshly ground)
- Everything bagel seasoning, poppy seeds and dried onion flakes (optional for bagels)
- Ground cinnamon
- Pumpkin pie spice
- Vanilla extract
- Pure maple syrup
- Red wine vinegar
- Italian seasoning
- Crushed red pepper flakes
- Dried minced garlic
- Toasted sesame oil
- Sesame seeds
- Unseasoned rice vinegar
- Reduced sodium soy sauce
- Sambal Oelek or chili paste
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Cayenne pepper (optional)
- Bay leaves
- Sriracha sauce
- Honey or agave
Dairy & Refrigerated
- 14-oz extra-firm tofu
- Small package wonton wrappers (or packaged wonton strips)
- 1/2 dozen large eggs
- 1 pint liquid egg whites
- Butter (small box)
- Whipped butter (optional for mashed potatoes)
- Whipped cream cheese
- Sliced cheddar or American cheese
- Sliced provolone or mozzarella
- 8-oz bag reduced-fat Mexican blend cheese
- Small wedge fresh Parmesan
- Shredded Gruyere (small amount)
- 1 pint low-fat buttermilk
- 1 pint nonfat milk
- 8-oz unsweetened vanilla almond milk (or extra nonfat milk)
- 32-oz nonfat plain Greek yogurt
Grains
- Light whole wheat English muffins
- Unbleached all-purpose flour
- Whole grain rolls
- Dry brown rice (or 6 cups pre-cooked)
- Dry spaghetti
Canned & Jarred
- 2 (24-oz) jars marinara sauce (or ingredients to make your own)
- 4-oz can or tube tomato paste
- 8-oz can tomato sauce
- 15-oz can pumpkin puree
- Small jar peanut butter or powdered peanut butter
- Pickled pepperoncini or banana peppers
- 2.25-oz can sliced black olives
- 32-oz low sodium beef broth
- 32-oz low sodium chicken broth
Frozen
- Small bag frozen peas
Dry Goods & Misc.
- Optional single packet unflavored protein powder (for smoothies)
- Baking powder
- Cornstarch
- Brown sugar or brown sugar alternative
- Pecan halves (small package; you need 1/4 cup)
- Slivered almonds (small package; you need 1/4 cup)
- Raw almonds (small package; you need 1/2 cup)
- Lightly salted peanuts (small package; you need 2 tbsp)
- Small bottle dry sherry
- Small bottle dry white wine
- Small package dry pinto beans
You can substitute gluten-free items where noted. Adjust quantities and servings based on your household size and preferences.