Free 7-Day Meal Plan for Nov 20-26

A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a full shopping list. All recipes include nutritional macros and Weight Watchers points to help you track meals and stay on target.

Free 7 Day Healthy Meal Plan (Nov 20-26)

It’s almost time for the holiday feast—get the turkey brined and prepped. This plan highlights several Thanksgiving-friendly recipes alongside everyday, family-style meals so you can enjoy the holiday without losing track of healthy eating. Featured favorites include Cornbread Muffins, Turkey Gravy, Mashed Sweet Potatoes Brûlée, a lighter Stuffing and Green Bean Casserole. Finish the evening with portion-controlled Pumpkin Cheesecake Shooters.

With rising grocery costs, planning is more important than ever. Meal planning reduces waste, lowers grocery bills and improves food choices. This 7-day plan is designed to be flexible and budget-conscious. If you want more budget-friendly programs and multi-week plans, explore dedicated meal-planning resources and premium planners for added structure and printable grocery lists.

Where to find the meal planner

• Amazon
• Barnes & Noble
• Independent bookstores

About the Meal Plan

These free, flexible 7-day healthy meal plans are meant to be guides, not rigid rules. There is plenty of wiggle room to add extra food—coffee, beverages, fruit, snacks, dessert or a glass of wine—or to swap meals you prefer. You can search recipe indexes by course to replace or modify any meal. Depending on your personal goals, age and activity level, aim for at least 1,500 calories per day as a baseline for many women; individual needs will vary.

This plan includes a clear, organized shopping list to simplify grocery trips, reduce stress and cut down on food waste. Having the right ingredients on hand makes it easier to stick to healthy choices and avoids last-minute takeout.

Join community groups and email updates if you want extra support, recipe inspiration and photos shared by others following the plan.

Meal Plan:

Breakfast and lunch Monday–Friday are planned to serve one person; dinners and weekend meals are scaled to serve a family of four. Some recipes yield leftovers suitable for a second night or next-day lunches. The shopping list covers all ingredients needed for every meal in the plan.

MONDAY (11/20)
B: Broccoli and Cheese Egg Muffins and a pear
L: Italian Chopped Salad (½ recipe) with a whole-grain roll
D: 1 1/3 cup Butternut Squash Mac and Cheese and 2 cups arugula dressed with 1 teaspoon olive oil, lemon and a pinch of salt

Total Calories: 1,003*

TUESDAY (11/21)
B: Broccoli and Cheese Egg Muffins and an orange
L: 1 1/3 cup leftover Butternut Squash Mac and Cheese and 2 cups arugula with 1 teaspoon olive oil, lemon and salt
D: Crock Pot Chicken Taco Chili with 2 tablespoons light sour cream, 1 oz avocado and Cornbread Muffins

Total Calories: 1,112*

WEDNESDAY (11/22)
B: Broccoli and Cheese Egg Muffins and an orange
L: 1 1/3 cup leftover Butternut Squash Mac and Cheese and 2 cups arugula with 1 teaspoon olive oil, lemon and salt
D: Leftover Crock Pot Chicken Taco Chili with 2 tablespoons light sour cream, 1 oz avocado and Cornbread Muffins

Total Calories: 1,112*

THURSDAY (11/23)
B: Broccoli and Cheese Egg Muffins and a pear
L: Baked Brie Phyllo Tarts with Craisins and Walnuts and Spinach Dip Stuffed Mushrooms
D: Herb and Salt-Rubbed Dry Brine Turkey with Low-Carb Turkey Gravy, Sausage Stuffing, Roasted Green Beans with Caramelized Onions and Garlic Mashed Potatoes

Total Calories: 1,127*

FRIDAY (11/24)
B: Banana Nut Protein Oats
L: Italian Chopped Salad (½ recipe)
D: Shrimp Scampi Tacos with Caesar Salad Slaw and Roasted Cauliflower Rice with Garlic and Lemon (make twice for family portion)

Total Calories: 1,090*

SATURDAY (11/25)
B: Instant Pot Steel Cut Oats
L: Leftover Turkey Noodle Soup with a whole-grain roll
D: Dinner out (plan choices ahead to stay on track)

Total Calories: 456*

SUNDAY (11/26)
B: Leftover Instant Pot Steel Cut Oats
L: Italian Sub Broccoli Salad
D: Turkey Pot Pie with Sweet Potato Topping and Shredded Brussels Sprouts with Lemon and Oil

Total Calories: 1,025*

*This plan is a guide. Many women will aim for around 1,500 calories per day; individual calorie needs differ by age, weight and activity level. There are calculators available that estimate daily needs to help you personalize this plan. Ample flexibility is included so you can add snacks, beverages and extras as appropriate.

Shopping List

Produce

• 2 medium oranges
• 4 medium plus 1 large lemons
• 2 small pears
• 5 medium bananas
• 2 ears of corn (or one larger bag of frozen kernels)
• 1 small English cucumber
• 1 1/2 lb baby bella mushrooms
• 1 1/2 lb broccoli florets
• 1 small head cauliflower
• 2 lb riced cauliflower
• 1 medium butternut squash (or 1 lb pre-cubed)
• 1 medium bunch celery
• 2 medium carrots
• 1/2 lb Brussels sprouts
• 1 lb sweet potatoes
• 2 lb Yukon Gold potatoes
• 2 lb green beans
• 1 medium and 1 large head garlic
• 1 medium and 1 large shallot
• 2 small (5-oz) Hass avocados
• 1 small bunch scallions
• 1 small bunch fresh cilantro
• 1 large bunch fresh Italian parsley
• Small containers/bunches of fresh thyme, sage and rosemary
• 1 (1-lb) bag or clamshell baby arugula
• 1 medium head Romaine lettuce
• 1 dry pint cherry or grape tomatoes
• 2 large Vidalia onions
• 1 small plus 2 medium yellow onions
• 1 small red onion

Meat, Poultry and Fish

• 1 whole turkey (~16 lb recommended to yield at least 4 1/2 cups leftover turkey)
• 1 1/2 lb boneless, skinless chicken breasts
• 13 oz sweet Italian chicken or turkey sausage
• 1 lb peeled and deveined jumbo shrimp
• 1 small package Genoa salami
• 3 oz lean deli ham
• 3 oz lean deli turkey breast

Grains

• Whole-grain rolls
• 1 (14-oz) whole-wheat French loaf or baguette
• Unbleached all-purpose flour
• Coarse yellow cornmeal
• Quick oats
• Steel-cut oats
• Egg noodles (e.g., No Yolk)
• 1 (16-oz) package whole-wheat elbow macaroni
• Corn tortillas (about 8)
• Plain panko breadcrumbs (or Italian breadcrumbs as an option)
• Italian seasoned breadcrumbs

Condiments and Spices

• Extra-virgin olive oil
• Canola oil
• Cooking spray
• Olive-oil spray or mister
• Kosher salt
• Ground pepper or peppercorn grinder
• Onion powder, garlic powder
• Red wine vinegar
• Cumin, chili powder, oregano, paprika, marjoram
• Poultry seasoning
• Pure maple syrup, honey, Dijon mustard
• Crushed red pepper flakes
• Cinnamon sticks and ground cinnamon
• Bay leaves

Dairy & Refrigerated

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 quart skim milk
• 1 quart unsweetened almond milk (or preferred milk)
• 1 (16-oz) container light sour cream
• 1 (6-oz) container nonfat plain Greek yogurt
• Small tubs of whipped and unsalted butter
• 1 (8-oz) block cream cheese
• Small block Gruyère, fresh mozzarella and reduced-fat provolone
• 1 (7-oz) wheel light brie
• 1 (8-oz) bag shredded part-skim mozzarella
• 1 (8-oz) bag shredded cheddar
• Parmesan wedge and a small wedge Pecorino Romano

Canned & Jarred

• Roasted red peppers
• Pepperoncini
• Anchovy fillets (small jar)
• 1 (15.5-oz) can black beans
• 1 (15.5-oz) can kidney beans
• 1 (15-oz) can chickpeas
• 1 (8-oz) can tomato sauce
• 2 (10-oz) cans diced tomatoes with chilies
• 1 (4-oz) can chopped green chilies
• 3 (32-oz) cartons low-sodium turkey stock or ingredients to make your own
• 1 (32-oz) carton low-sodium vegetable broth
• 1 (32-oz) carton reduced-sodium chicken broth

Frozen

• Mini phyllo shells (Athens or similar)
• Small bag blueberries
• 1 (10-oz) package corn kernels
• 1 (10-oz) chopped spinach
• Small package peas and carrots

Miscellaneous Dry Goods

• Liquid vanilla protein shake (e.g., Orgain, 11-oz)
• Walnut halves (about 6 tablespoons if buying from bulk)
• Craisins (about 1/4 cup if buying from bulk)
• Granulated sugar
• Cornstarch
• Baking powder

*Gluten-free alternatives can be substituted where desired to accommodate dietary needs.