As we enter the final countdown to Thanksgiving, the air is filled with anticipation of family gatherings, cherished traditions, and of course, that spectacular feast we’ve all been dreaming about. But before we dive into the yummy holiday food, this week’s carefully crafted meal plan is designed to help you maintain your healthy habits while managing the pre-holiday hustle. From November 17th through the 23rd, I’ve put together a collection of nourishing recipes that will keep you on track without adding to your already mounting holiday stress.
The week before Thanksgiving can feel like a delicate balancing act – between finalizing your holiday menu, coordinating with family members, and perhaps sneaking in some early prep work for the big day. That’s why I’ve purposefully designed this meal plan with simplicity and wellness in mind. Each recipe has been selected to provide satisfying, nutritious options that won’t leave you feeling weighed down as you approach the celebration. From quick soups that free up your evening for holiday planning to make-ahead breakfasts that keep you energized during busy workdays, these meals strike the perfect balance between wholesome and convenient. Consider this your roadmap to navigating the pre-holiday week with grace, good health, and plenty of room to savor every moment of the feast to come.
Free WW Meal Plan SUNDAY November 17th
B: Jalapeno Cheddar Biscuits (3 points) + 2 boiled eggs (0 points)
L: Chipotle Shrimp Tacos (3 points)
D: Honey Roasted Butternut Squash (1 point) + Roast chicken or pork loin
Dessert: Sheet Pan Pumpkin Bars (1 point)
Total WW Points: 8
Notes: Grab a rotisserie chicken to go along with the honey roasted butternut squash and dinner is made in a breeze!
Free WW Meal Plan MONDAY November 18th
B: Sweet Potato Sausage Casserole (2 points)
L: Greek Chicken Salad Bowls (6 points)
D: Fasolakia (5 points) + Roast chicken or pork loin
Dessert: WW Banana Pudding (3 points)
Total WW Points: 16
Notes: The Fasolakia is a Greek version of ratatouille. It’s a great way to get some veggies in during the winter.
Free WW Meal Plan TUESDAY November 19th
B: DMS Weight Watchers Pumpkin Bread (2 points) + eggs or fruit (0 points)
L: Pineapple Chicken and Rice Wraps (6 points)
D: Tom Yum Soup (0 points)
Dessert: Frozen S’mores (2 points)
Total WW Points: 10
Notes: Yes, the dessert is a cold one, but it’s so easy to make that it’s perfect for this week. Just curl up by a fire while eating it!
Free WW Meal Plan WEDNESDAY November 20th
B: Spinach and Feta Make Ahead Breakfast Sandwiches (1 point+)
L: Chicken and Broccoli Pasta Salad (3 points)
D: Slow Cooker Chicken Pumpkin Curry (3 points)
Dessert: Leftovers!
Total WW Points: 8+
Notes: The slow cooker chicken pumpkin curry is warm and comforting, so make extra if you don’t want to cook for the rest of the week.
Free WW Meal Plan THURSDAY November 21st
B: Starbucks Instant Pot Egg Bites (1 point each)
L: Leftovers!
D: Sweet Potato Soup (3 points)
Dessert: 3 Ingredient Peanut Butter Cookies (3 points)
Total WW Points: 7+
Notes: I love this version of the Starbucks egg bites. You can have the entire recipe for just 7 points!
Free WW Meal Plan FRIDAY November 22nd
B: Leftovers! If you have pumpkin bread or a breakfast sandwich left over, this is a great morning for it.
L: Spinach and Artichoke Grilled Chicken Sandwich (9 points)
D: Chinese Chicken Dumpling Soup (4 points)
Dessert: Apple Cobbler (5 points)
Total WW Points: 18+
Notes: The Chinese chicken dumpling soup is a fantastic option compared to take out. It’s delicious but just 4 points per serving.
Free WW Meal Plan SATURDAY November 23rd
B: Weight Watchers Cinnamon Roll Breakfast Casserole (3 points)
L: Chicken Quesadillas (3 points)
D: Leftovers! Clean out the fridge – leftover soup is great for end of the week meals.
Dessert: Holiday Ginger Spice Cookies (4 points)
Total WW Points: 10+
Notes: These holiday ginger spice cookies are warm and spicy. They’re especially delicious if you sandwich a whipped cream cheese icing in between two!
Grocery List
PRODUCE
– Apples (Fuji or Gala)
– Avocados
– Bananas
– Bell peppers (red & green)
– Broccoli
– Butternut squash
– Carrots
– Celery
– Cherry tomatoes
– Cucumber
– Garlic
– Ginger (fresh)
– Green beans
– Green onions
– Jalapeños
– Lemongrass
– Limes
– Mushrooms
– Onions (red & white)
– Pineapple (fresh)
– Potatoes (regular & sweet)
– Purple cabbage
– Spinach
– Swiss chard
– Tomatoes
– Zucchini
DAIRY & EGGS
– Asiago cheese
– Butter
– Cheddar cheese (regular & fat-free)
– Cool Whip (fat-free)
– Cream cheese (light)
– Eggs
– Feta cheese (light)
– Greek yogurt (nonfat)
– Milk (skim)
– Mozzarella cheese (fat-free)
– Parmesan cheese
– Sour cream (fat-free)
PANTRY
– All-purpose flour
– Almond flour
– Almond milk (unsweetened)
– Applesauce (unsweetened)
– Artichoke hearts (canned)
– Baking powder
– Baking soda
– Brown sugar replacement
– Unsweetened Coconut milk
– Coconut oil
– Coconut palm sugar
– Cornstarch
– Dijon mustard
– English muffins
– Erythritol
– Fish sauce
– Flatbread wraps
– Graham crackers
– Honey
– I Can’t Believe It’s Not Butter (light)
– Kodiak Cakes Buttermilk Pancake Mix
– Low-carb corn tortillas
– Low-point white bread
– Mayonnaise (light)
– Molasses
– Monk fruit sweetener
– Nilla Wafers (reduced fat)
– Oats (rolled)
– Olive oil
– Oyster sauce
– Peanut butter (natural)
– Pineapple cooking sauce
– Pudding mix (banana & chocolate, sugar-free)
– Pumpkin puree
– Red curry paste
– Red wine vinegar
– Rice (white)
– Soy sauce (low-sodium)
– Stevia packets
– Sugar substitute
– Tomato paste
– Vegetable oil
SPICES & SEASONINGS
– Allspice
– Black pepper
– Cayenne pepper
– Chipotle seasoning blend
– Cinnamon
– Cloves
– Galangal
– Ginger (ground)
– Italian seasoning
– Kaffir lime leaves
– Nutmeg
– Oregano
– Paprika
– Salt
– Thai bird’s eye chilies
– Thyme
– Vanilla extract
PROTEIN
– Chicken breast (boneless, skinless)
– Shrimp
– Turkey sausage (light smoked)
NUTS & SEEDS
– Almonds (sliced)
– Cashews
– Peanuts (unsalted)
Low Point Snacks (Anytime of Day)
Good Thins (4 points)
Ritz Crisp & Thins (4 points)
Light String Cheese
Skinny Pop Popcorn (3 points)
Jell-O Sugar-Free Chocolate Vanilla Pots (2 points)
More Zero Point Snacks here!
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:
- Prepare small batches of versatile sauces, dressings, and seasonings that can transform basic ingredients into different meals throughout the week. A basic vinaigrette can dress salads, marinate proteins, or sauce grain bowls. Having these flavor enhancers ready means you can quickly assemble varied, delicious meals without starting from scratch each time. Store them in small mason jars or squeeze bottles for easy access and portion control.
- Every time you turn on your oven, maximize its use by cooking several items at once. While roasting your proteins on one sheet pan, use another for vegetables, and perhaps even toast some nuts on a third. Different foods can cook at the same temperature – they just might need to be removed at different times. This approach not only saves energy but also dramatically cuts down on overall prep time. Pro tip: Use parchment paper on your sheet pans to make cleanup a breeze and keep foods from sticking.
- Rather than reinventing the wheel each week, develop a consistent prep-day routine that covers all your bases: proteins, grains, vegetables, snacks, and sauces. For example, your formula might be: 2 proteins + 1 grain + 3 vegetables + 1 sauce + 1 snack. Having this framework eliminates decision fatigue and ensures you’re preparing a balanced variety of foods each week. It also makes grocery shopping more efficient since you’ll know exactly what categories you need to fill. Write down your formula and keep it somewhere visible in your kitchen as a helpful reminder.
Download this PDF to dive into a week of mouthwatering recipes that prove healthy eating can be both delicious and festive.
