Thanksgiving week is breathing down our necks, and whether you’re hosting or traveling, this week’s plan is about strategic eating. I’m not talking about deprivation. I’m talking about making sure you’re not showing up to Thanksgiving dinner already exhausted from a week of poor planning. These meals are designed to keep you satisfied and energized without using up all your mental bandwidth on cooking.
Plus, the week before Thanksgiving isn’t the time to try complicated recipes or shop at seventeen different stores for specialty ingredients. You need simple, delicious meals that come together fast and don’t compete with pie baking, guest room prep, or whatever else is on your pre-holiday to-do list. Every recipe this week is intentionally unfussy. No ingredient lists read like a specialty grocery store catalog, and no techniques require you to watch YouTube tutorials. Just straightforward, satisfying food that tastes great and doesn’t add to your stress level. It’ll save your energy for the main event!
Free WW Meal Plan SUNDAY November 16th
B: Cranberry Pecan Muffins (3 points) + Boiled Eggs (0 points)
L: Pork Cabbage Rolls (0 points)
D: Chicken Cordon Bleu Casserole (4 points)
Dessert: Black Forest Cake (5 points)
Total WW Points: 12
Notes: Just because we’re saving time and energy this week doesn’t mean you can’t have a nice meal. This chicken cordon bleu casserole and black forest cake is a winning combination for a Sunday night!
Free WW Meal Plan MONDAY November 17th
B: Tortilla Quiche Bake (3 points)
L: Chicken Chasseur (3 points)
D: Chicken and Dumplings (4 points)
Dessert: Apple Pie Biscuits (3 points)
Total WW Points: 13
Notes: This version of chicken and dumplings is one of my favorites as far as time savers go because the dumplings are made of biscuit dough.
Free WW Meal Plan TUESDAY November 18th
B: Leftovers
L: Buffalo Chicken Mac and Cheese (5 points)
D: Healthy Turkey Stew (1 point)
Dessert: Butterfinger Balls (4 points)
Total WW Points: 10+
Notes: This healthy turkey stew is one you’ll want to keep all winter long. It’s hearty and tasty for just one point.
Free WW Meal Plan WEDNESDAY November 19th
B: Coconut Muffins (2 points)
L: Hamburger Helper (8 points)
D: Air Fryer Meatloaf (5 points)
Dessert: Leftovers
Total WW Points: 15+
Notes: The air fryer can make quick work of a delicious meal, like meatloaf, that usually takes a while to bake.
Free WW Meal Plan THURSDAY November 20th
B: Air Fryer Frittata (3 points)
L: Chicken Primavera (1 point)
D: Creamy Turkey Potato Soup (5 points)
Dessert: Slow Cooker Cranberry Cobbler (4 points)
Total WW Points: 13
Notes: Slow cooker cranberry cobbler is an amazing winter dessert because of the bright, tart cranberries. But it’s also warm and comforting at the same time.
Free WW Meal Plan FRIDAY November 21st
B: Pumpkin Cream Cheese Muffins (3 points)
L: Leftovers
D: One Pot Pizzaiola Chicken (3 points)
Dessert: Sweet Potato Cake (5 points)
Total WW Points: 11+
Notes: This Pizzaiola Chicken delivers all your favorite flavors of pizza (melty mozzarella, tangy marinara, and fresh basil) with only 3 Weight Watchers points!
Free WW Meal Plan SATURDAY November 22nd
B: Sweet Potato Pancakes (6 points)
L: Southwest Eggroll Bowl (3 points)
D: Leftovers
Dessert: Chocolate Pumpkin Truffles (2 points)
Total WW Points: 11+
Notes: If you’re not sick of pumpkin yet, these chocolate pumpkin truffles are perfect for this time of year. You can always pop them in the freezer to stock up for Christmas festivities!
Check your pantry and fridge for any of these listed items before heading to the grocery store.
Grocery List
Proteins & Dairy
- Chicken cutlets
- Chicken breasts (boneless, skinless)
- Ground turkey
- Extra lean ground beef
- Ground pork (96% lean)
- Smoked low-fat turkey ham
- Eggs
- Egg whites (liquid)
- Milk (1%, 2%, fat-free)
- Light cheese blend
- Reduced-fat shredded cheddar cheese
- Fat-free cottage cheese
- Fat-free shredded mozzarella cheese
- Light cream cheese
- Parmesan cheese
- Plain Greek yogurt (nonfat and low-fat)
- Fat-free whipped topping
- Light butter substitute
- Unsweetened almond milk
Produce
- Carrots
- Celery
- Onions
- Garlic
- Bell peppers (red, any color)
- Zucchini
- Asparagus
- Leeks
- Peas (fresh or frozen)
- Spinach (fresh)
- Cherry tomatoes
- Tomatoes
- Mushrooms
- Cabbage
- Sweet potatoes
- Mini potatoes
- Avocado
- Fresh cilantro
- Limes
- Lemons
- Apples
- Fresh pineapple
- Fresh cranberries
Pantry Staples
- All-purpose flour
- Oat flour
- Cornstarch
- Baking powder
- Baking soda
- Salt
- Black pepper
- Sweet paprika
- Dried oregano
- Dried thyme
- Bay leaf
- Italian seasoning
- Adobo All Purpose Spice
- Pumpkin pie spice
- Cinnamon
- Nutmeg
- Dried ginger
- Turmeric
- Chili powder
- Garlic powder
- Onion powder
- Yellow mustard
- Ketchup
- Worcestershire sauce
- BBQ sauce
- Tomato paste
- Vanilla extract
- Olive oil
- Vegetable oil (corn, soybean, or canola)
- Vinegar
- Granulated sugar
- Brown sugar
- Zero-calorie sugar replacement
- Powdered sugar substitute
- Brown sugar replacement
- Pure maple syrup
- Splenda packets
- Unsweetened applesauce
- Unsweetened cocoa powder
- Peanut butter (reduced-fat or regular)
- Seasoned breadcrumbs
- Low-fat graham crumbs
Canned & Packaged Goods
- Low-fat Campbell’s cream of chicken soup
- Chicken broth
- Beef broth
- Tomato juice
- Marinara sauce
- Creamed corn
- Sweet corn kernels
- Black beans
- No-sugar-added cherry pie filling
- Sweet dark cherries
- Sliced pears in water
- Canned biscuits (Pillsbury country biscuits or Walmart buttermilk biscuits)
- Low-point burrito-sized tortillas (Mission Carb Balance)
- Franks hot sauce
Pasta & Grains
- Whole wheat macaroni pasta
- Small shell pasta
- White rice
- Oats (Quaker baking quick oats)
- Coleslaw mix
Baking & Desserts
- Sugar-free jello pudding mix (vanilla, cheesecake)
- Zero-sugar chocolate chips or melting wafers
- Dark chocolate (bitter, sugar-free)
- Sweetened shredded coconut
- Dried cranberries (reduced-sugar or no-sugar-added)
- Chopped pecans
- Butterfinger candies
- Pumpkin puree
20 Zero Point Snacks (Anytime of Day)
Visit the WW app or website to access the recipe builder and track your daily food intake and points.
Tips for Easy and Efficient Prep:
- Double your batch cooking this week and freeze half immediately. With Thanksgiving coming, you’ll want backup meals for those weird days between the holiday and the weekend when nobody wants to cook but everyone’s tired of leftovers. (or just use next week’s meal plan!) Soups, casseroles, and anything sauce-based freezes beautifully and will save you when motivation is low.
- Create a “Thanksgiving prep station” in your pantry or one kitchen cabinet. Gather all the ingredients you’ll need for Thursday’s feast in one spot throughout the week. This prevents last-minute panic shopping and lets you see at a glance what you still need to buy. Include things like broth, herbs, butter, and baking supplies (basically anything that won’t spoil).
- Prep your Thanksgiving vegetables now, not Wednesday night. Chop onions, celery, and any other sturdy vegetables and store them in airtight containers or bags in the fridge. Wash and dry herbs, then wrap them in damp paper towels. Wednesday evening you will thank yourself for this foresight when you’re not crying over onions at 10 PM.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
