Skinnytaste Weekly Meal Plan Nov 19-25

A free, flexible 7-day meal plan with breakfast, lunch and dinner plus a complete shopping list. Each recipe includes calories and Weight Watchers Freestyle™ SmartPoints® to help you stay on track while enjoying delicious meals.

With Thanksgiving this week, a separate shopping list is included for holiday sides (this assumes you already have your turkey and gravy). The holiday list is kept separate for those who won’t be preparing a Thanksgiving meal.

If you’re new to these meal plans, I’ve been sharing free 7-day flexible healthy menus that are meant to act as a useful guide. There’s plenty of wiggle room to add coffee, beverages, fruit, snacks, dessert, wine or to swap recipes for meals you prefer. You can search recipe indexes by course for alternatives. Aim for around 1,500 calories per day as a general guideline, and adjust to suit your needs.

This plan includes an organized grocery list to make shopping quicker and less stressful. It saves time and money, helps reduce food waste, and ensures you have the ingredients on hand to follow the plan for the week.

If you’re on Facebook, consider joining the community where people share photos of recipes they’ve made and meal-planning ideas. It’s a great place for inspiration and real-life tips from others following the plan.

THE DETAILS:

Breakfast and lunch Monday through Friday are planned to serve one person. Dinners and all meals on Saturday and Sunday are sized to serve a family of four. Some recipes yield leftovers that cover another night or lunch the next day. There’s no single meal plan that fits everyone, so this format is intended to appeal to a broad range of tastes and schedules. All menu items are Weight Watchers–friendly, and updated Freestyle Points are included for convenience. Swap recipes or adjust portions as desired.

The grocery list is thorough and includes everything needed for the week’s meals, plus suggested brands for items commonly used. Before shopping, check your pantry for staples—many frequently used condiments or spices may already be on hand.

This meal plan is intentionally flexible. There is room for snacks, desserts, cocktails or dining out. You can rearrange meals to fit your schedule as needed. If you try this plan, please let me know—your feedback helps decide whether to continue offering these weekly menus.

MONDAY (11/19)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Hummus Avocado Toast (6) and an apple (0)
D: Hearty Vegetarian Pumpkin Chili* (2)
Totals: Freestyle™ SP 13, Calories 826**

TUESDAY (11/20)
B: 2 scrambled eggs (0) with 1 piece whole grain toast (3) and a pear (0)
L: LEFTOVER Hearty Vegetarian Pumpkin Chili (2)
D: Skillet Taco Cauliflower Rice (5) with Instant Pot Refried Beans (0)
Totals: Freestyle™ SP 13, Calories 888**

WEDNESDAY (11/21)
B: Overnight Oats in a Jar (5)
L: LEFTOVER Hearty Vegetarian Pumpkin Chili (2)
D: Spicy Sausage, Brussels and Butternut Foil Packets (6) and a green salad (2)***
Totals: Freestyle™ SP 15, Calories 835**

THURSDAY (11/22)
B: 2 scrambled eggs (0) with 1 piece whole grain toast (3)
L: Autumn Salad with Pears and Gorgonzola (5), Skinny Baked Brie Phyllo Cups with Craisins and Walnuts (2) and Spinach and Bacon Stuffed Mushrooms (1)
D: 3 ounces cooked turkey breast with skin (3) and 2 tablespoons gravy (2), Chicken Sausage and Herb Stuffing (4), Cranberry Pear Sauce (2), Maple Soy Glazed Roasted Brussels Sprouts and Butternut Squash with Bacon (3) and Makeover Spinach Gratin (3)
Totals: Freestyle™ SP 28, Calories 1,237**

FRIDAY (11/23)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Turkey and Sweet Potato Frittata (3) and an apple (0)
D: Leftover Turkey Harvest Cobb Salad (11) (Recipe x 2)
Totals: Freestyle™ SP 19, Calories 981**

SATURDAY (11/24)
B: Insanely Good Blueberry Oatmeal Muffins (4) with a pear (0)
L: Chicken and Lentil Soup (1)
D: DINNER OUT!
Totals: Freestyle™ SP 5, Calories 486**

SUNDAY (11/25)
B: Insanely Good Blueberry Oatmeal Muffins (4) with a banana (0)
L: LEFTOVER Chicken and Lentil Soup (1)
D: Roast Chicken with Rosemary and Lemon (5), Garlic Sweet Potato Mash (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 15, Calories 994**

*Freeze any leftovers your household won’t eat.

**This is a general guide. Women should aim for around 1,500 calories per day, but individual needs vary. I’ve intentionally left room for extras—coffee, beverages, fruit, snacks, dessert, wine, etc. Use a calorie calculator if you’d like a more personalized target.

***Green salad includes 4 cups romaine, 2 scallions, and ½ cup each of tomatoes and cucumber, dressed with a light vinaigrette.