Free 7-Day Nutritious Meal Plan with Recipes Nov 24-30

A free 7-day flexible weight-loss meal plan featuring breakfast, lunch and dinner ideas plus a comprehensive shopping list. All recipes include macros and Weight Watchers points to help you stay on track while enjoying tasty, satisfying meals.

Free 7 Day Healthy Meal Plan (Nov. 24–30)

As we approach Thanksgiving, I want to wish you a warm and joyful holiday filled with good food, laughter, and the people you love. I’m deeply grateful for my family, my health, and for the Skinnytaste community—thank you for supporting this journey and for letting me share recipes and meal plans with you. Happy Thanksgiving!

If you’re new here, these free 7-day flexible healthy meal plans are designed as a practical guide. They include breakfasts, lunches and dinners with plenty of wiggle room so you can add snacks, beverages, fruit, dessert, or swap recipes to suit your tastes. You can browse other recipes by course in the index. As a general target, aim for at least 1500 calories per day depending on your goals, age and activity level—adjust portions as needed.

A thoughtfully organized grocery list accompanies the plan to simplify shopping, save time and money, reduce food waste, and make it easier to stick with healthy choices during the week.

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Meal Plan Overview

Breakfasts and lunches Monday–Friday are sized for one person; dinners and weekend meals are scaled to serve a family of four. Many recipes yield leftovers that work for lunches the next day. The shopping list includes everything needed for all meals on the plan—adjust quantities based on the number of people you’re serving.

MONDAY (11/24)

B: 4-Ingredient Flourless Banana-Nut Oatmeal Pancakes
L: ⅔ cup Classic Egg Salad on one slice sourdough with a pear
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt, topped with 2 tablespoons shredded cheese and 1 ounce avocado, with Cornbread Muffins

Total Calories: 1,287*

TUESDAY (11/25)

B: ⅔ cup Classic Egg Salad on one slice sourdough with a pear
L: Leftover Black Bean Vegetarian Chili with shredded cheese, avocado and cornbread muffin
D: Fish Taco Bowl

Total Calories: 1,233*

WEDNESDAY (11/26)

B: ⅔ cup Classic Egg Salad on one slice sourdough with a pear
L: Leftover Black Bean Vegetarian Chili with cheese, avocado and cornbread muffin
D: Chicken Shawarma Sheet Pan Dinner with ½ cup brown rice

Total Calories: 1,449*

THURSDAY (11/27) — Thanksgiving

B: Baked Oatmeal with Blueberries and Bananas
L: A selection of small bites such as Puff Pastry Apple and Bacon Bites, Autumn Whipped Ricotta Dip with baguette and Spinach Dip Stuffed Mushrooms
D: Dry-Brine Turkey with Turkey Gravy, Sausage Stuffing, 3-Ingredient Cranberry Sauce and Green Beans with Mushrooms

Total Calories: 1,219*

FRIDAY (11/28)

B: 4-Ingredient Flourless Banana-Nut Oatmeal Pancakes
L: Turkey Cuban Sandwich
D: Baked Salmon with Roasted Butternut Squash with Onions, Bacon and Parmesan

Total Calories: 1,138*

SATURDAY (11/29)

B: Apple Scones with Spiced Glaze
L: Leftover Turkey Harvest Cobb (double batch)
D: Dinner out — enjoy a relaxed evening

Total Calories: 650*

SUNDAY (11/30)

B: Leftover Turkey and Sweet Potato Frittata with 1 cup grapes
L: Tuna Melt (double recipe) with 8 baby carrots
D: Crock Pot Pork Roast with Mushrooms and Polenta served with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese

Total Calories: 1,096*

*This plan is a guide. Women often aim for about 1500 calories per day, but calorie needs vary by individual. Use a calorie calculator to estimate your specific needs and adjust portions accordingly. There’s room in the plan to add coffee, beverages, snacks, fruit, dessert or a glass of wine if desired.

Shopping List

The shopping list below covers all ingredients needed for the seven-day plan. Adjust quantities based on household size, personal preferences and pantry staples you already have on hand.

Produce

• 5 medium pears
• 2 medium Granny Smith apples
• 1 small plus 2 medium Honeycrisp apples
• 4 medium ripe bananas
• 1 (6-ounce) blueberries (fresh or frozen)
• 1½ pounds seedless grapes
• 2 limes and 2 lemons
• 1 (12-ounce) bag cranberries (fresh or frozen)
• 1 large Hass avocado
• 1 head garlic; 1 small and 1 large shallot
• 1 medium jalapeño; 2 medium red bell peppers
• ¾ pound Brussels sprouts (or pre-shredded)
• 1¼ pound sweet potatoes; 3 pounds butternut squash (or pre-cut)
• 1 small bunch celery; 3 medium carrots; 1 small bag baby carrots
• 2 pounds Baby Bella mushrooms; 1½ pounds green beans
• 1 (5-ounce) container baby spinach; 1 (5-ounce) container spring mix
• 1 package tri-color slaw (about 5 cups); 1 small bunch scallions
• Fresh herbs: parsley, thyme, sage, rosemary, dill, chives
• 1 medium tomato; optional crudité veggies
• 4 small red onions; 2 small plus 2 medium yellow onions

Meat, Poultry & Fish

• 1 package center-cut bacon; 1 small package deli ham
• 13 ounces sweet Italian chicken or turkey sausage
• 1½ pounds boneless, skinless chicken thighs
• One whole turkey (adjust size for guests; about 16 lb for the plan)
• 2 pounds lean boneless pork sirloin roast
• 1 (2-pound) whole skin-on wild salmon fillet
• 1½ pounds firm white fish fillets (cod, mahi mahi, etc.)

Condiments & Spices

• Extra virgin olive oil, canola oil, cooking spray
• Salt and freshly ground pepper
• Mayonnaise (regular or light); Dijon and yellow mustard
• Paprika, smoked paprika, cinnamon, nutmeg, garlic and onion powder
• Honey, maple syrup, vanilla extract
• Balsamic vinegar, red wine vinegar, reduced-sodium soy sauce
• Cumin, chili powder, Cajun seasoning, Sriracha
• Oregano, marjoram and any preferred seasoning blends

Dairy & Refrigerated

• 18 large eggs; 1 pint liquid egg whites
• Butter (regular and/or whipped); cream cheese; light sour cream
• Nonfat milk; buttermilk; plain whole-milk yogurt
• Part-skim ricotta; low-fat cottage cheese
• Gruyère, Gouda, Swiss, reduced-fat cheddar/American slices
• Feta; blue cheese; shredded Mexican blend and part-skim mozzarella
• Fresh Parmesan wedge; tzatziki or ingredients to make your own

Grains & Baking

• Stone-ground polenta; yellow cornmeal
• Unbleached all-purpose flour; white whole wheat flour; quick oats
• Whole wheat French bread or baguette; sliced whole wheat bread; sourdough
• Dry brown rice (or pre-cooked rice); seasoned breadcrumbs

Canned & Jarred

• Unsweetened applesauce; sliced dill pickles
• Canned tuna in water (2 cans); 2 cans black beans; 1 can chickpeas
• RoTel tomatoes with green chilies; tomato sauce
• Reduced-sodium vegetable broth; low-sodium chicken stock and broth
• Turkey stock (for gravy and recipes)

Frozen

• Puff pastry; frozen corn kernels; frozen chopped spinach

Misc. Dry Goods

• Baking powder; granulated sugar; dark brown sugar; powdered sugar
• Dried cranberries (about ½ cup); pecan halves (about 1¼ cup)
• Shelled pumpkin seeds (about ¼ cup)

Notes: You need about 21 ounces cooked turkey reserved for leftovers used in the meal plan—adjust turkey and Thanksgiving ingredients to match the number of people you are serving. Gluten-free substitutes can be used where desired.