Seamless & Healthy Pre-Thanksgiving: Your Essential WW Meal Plan (November 17-23)
As the aroma of pumpkin spice fills the air and the holiday season draws near, the countdown to Thanksgiving officially begins! This special time of year is often marked by joyous family gatherings, cherished traditions, and the much-anticipated grand feast. However, the week leading up to the holiday can also be a whirlwind of activity, from finalizing menus and coordinating travel to tackling early preparations for the big day. It’s easy for personal health and wellness routines to take a back seat amidst the hustle and bustle.
That’s why this meticulously crafted meal plan, covering November 17th through the 23rd, is designed to be your trusted guide. It offers a strategic approach to maintaining your healthy habits and navigating the pre-holiday frenzy with ease and mindfulness. Our goal is to empower you with a collection of nourishing, delicious, and Weight Watchers-friendly recipes that will keep you energized and on track, without adding to your already mounting holiday stress. This isn’t just a list of meals; it’s a roadmap to ensure you approach Thanksgiving feeling your best, both physically and mentally, ready to savor every moment of the upcoming celebration.
Each recipe within this plan has been thoughtfully selected for its simplicity, nutritional value, and ability to keep you feeling satisfied without being weighed down. From quick-prep breakfasts that fuel busy mornings to comforting dinners that free up your evenings for holiday planning, these meals strike a perfect balance between wholesome eating and ultimate convenience. Consider this your secret weapon for a graceful and healthy lead-up to the feast, ensuring you arrive at the Thanksgiving table feeling vibrant and ready to indulge responsibly in the spirit of gratitude and good food.
Free WW Meal Plan SUNDAY November 17th
B: Jalapeno Cheddar Biscuits (3 points) + 2 boiled eggs (0 points)
Start your week with a savory kick! These light biscuits paired with protein-packed eggs offer a satisfying and flavorful breakfast.
L: Chipotle Shrimp Tacos (3 points)
A vibrant and zesty lunch option, these shrimp tacos are quick to assemble and bursting with flavor, keeping your midday meal exciting and light.
D: Honey Roasted Butternut Squash (1 point) + Roast chicken or pork loin
Enjoy a comforting and wholesome dinner. The sweetness of the roasted butternut squash perfectly complements a lean roast, creating a balanced and delightful meal.
Dessert: Sheet Pan Pumpkin Bars (1 point)
Indulge in a seasonal treat without guilt. These light pumpkin bars are a perfect way to satisfy your sweet tooth with minimal points.
Total WW Points: 8
Notes: For a super easy dinner solution, pick up a rotisserie chicken from your local grocery store. Simply shred it and serve alongside the honey roasted butternut squash for a delicious and hassle-free meal that’s ready in minutes. This strategy saves valuable time for other holiday preparations!
Free WW Meal Plan MONDAY November 18th
B: Sweet Potato Sausage Casserole (2 points)
A hearty and flavorful casserole that’s ideal for meal prepping, ensuring you have a delicious and low-point breakfast ready to go on a busy Monday.
L: Greek Chicken Salad Bowls (6 points)
These refreshing Greek-inspired bowls are packed with lean protein and fresh vegetables, offering a satisfying and healthy lunch that keeps you full and focused.
D: Fasolakia (5 points) + Roast chicken or pork loin
A delightful Greek green bean stew, Fasolakia is a wonderful way to incorporate more vegetables into your diet, especially as the weather cools. Pair it with your choice of lean protein.
Dessert: WW Banana Pudding (3 points)
A classic comfort dessert made lighter, this banana pudding offers a creamy and sweet end to your day.
Total WW Points: 16
Notes: Fasolakia, often described as the Greek version of ratatouille, is a fantastic seasonal dish. It provides a warm, hearty, and flavorful way to enjoy a substantial serving of vegetables, making it perfect for colder winter evenings and supporting your wellness goals.
Free WW Meal Plan TUESDAY November 19th
B: DMS Weight Watchers Pumpkin Bread (2 points) + eggs or fruit (0 points)
Enjoy the comforting flavors of fall with this delicious pumpkin bread, perfectly complemented by zero-point eggs or fresh fruit for a balanced start.
L: Pineapple Chicken and Rice Wraps (6 points)
These wraps offer a tropical twist with sweet pineapple and savory chicken, making for an exciting and satisfying lunch that’s easy to pack and enjoy.
D: Tom Yum Soup (0 points)
A fragrant and spicy Thai soup that is surprisingly zero points, offering a light yet incredibly flavorful dinner option. It’s perfect for a chilly evening and a smart choice for staying on track.
Dessert: Frozen S’mores (2 points)
Yes, a cold dessert, but these Frozen S’mores are incredibly easy and fun to make. They provide a delightful and refreshing treat, even if you’re curling up by a fire!
Total WW Points: 10
Notes: The convenience of these Frozen S’mores makes them an ideal dessert for a busy week. You can prepare them in advance, ensuring you have a sweet reward without additional cooking stress. Don’t let the “cold” aspect deter you; their deliciousness is undeniable!
Free WW Meal Plan WEDNESDAY November 20th
B: Spinach and Feta Make Ahead Breakfast Sandwiches (1 point+)
Prepare these savory sandwiches in advance for a quick, wholesome, and delicious breakfast that you can grab and go, saving precious morning minutes.
L: Chicken and Broccoli Pasta Salad (3 points)
A hearty and filling pasta salad, perfect for lunch. It combines lean chicken, fresh broccoli, and pasta for a balanced meal that’s both satisfying and flavorful.
D: Slow Cooker Chicken Pumpkin Curry (3 points)
Let your slow cooker do the work tonight! This warm and comforting curry is bursting with seasonal flavors and makes for an effortless, nourishing dinner.
Dessert: Leftovers!
Embrace efficiency tonight by enjoying any leftover dessert from earlier in the week. It’s a great way to reduce waste and keep your meal plan simple.
Total WW Points: 8+
Notes: The Slow Cooker Chicken Pumpkin Curry is the epitome of comfort food, especially as Thanksgiving approaches. Consider making a double batch; its deliciousness makes it perfect for enjoying as leftovers throughout the week, significantly reducing your cooking load for subsequent days.
Free WW Meal Plan THURSDAY November 21st
B: Starbucks Instant Pot Egg Bites (1 point each)
Enjoy these protein-packed, homemade egg bites for a quick and satisfying breakfast. They’re a fantastic low-point alternative to your favorite coffee shop treat.
L: Leftovers!
Take advantage of leftovers from your slow cooker curry or pasta salad. This provides an easy and delicious midday meal, minimizing food waste and prep time.
D: Sweet Potato Soup (3 points)
A creamy, comforting, and seasonally appropriate soup that’s both light and incredibly flavorful. It’s perfect for a cozy dinner as the weather cools.
Dessert: 3 Ingredient Peanut Butter Cookies (3 points)
These incredibly simple yet satisfying peanut butter cookies are a quick fix for a sweet craving, proving that delicious desserts don’t have to be complicated or high in points.
Total WW Points: 7+
Notes: These homemade Starbucks-style egg bites are a game-changer for busy mornings. You can make a batch ahead of time and have a wholesome, low-point breakfast ready for several days. Plus, having the entire recipe for just 7 points is a fantastic deal!
Free WW Meal Plan FRIDAY November 22nd
B: Leftovers!
Friday is the perfect day to clear out any remaining breakfast items. If you have extra pumpkin bread or a breakfast sandwich, enjoy it for a fuss-free start to your day.
L: Spinach and Artichoke Grilled Chicken Sandwich (9 points)
Elevate your lunch with this savory grilled chicken sandwich, featuring the delightful combination of spinach and artichoke for a gourmet feel.
D: Chinese Chicken Dumpling Soup (4 points)
Craving takeout? This homemade Chinese chicken dumpling soup is a healthier, low-point alternative that doesn’t compromise on flavor. It’s incredibly satisfying and quick to prepare.
Dessert: Apple Cobbler (5 points)
A warm and comforting apple cobbler is a delightful dessert, especially as you gear up for the holiday weekend. This lightened-up version hits all the right notes.
Total WW Points: 18+
Notes: The Chinese Chicken Dumpling Soup is a truly fantastic alternative when you’re tempted by takeout. It’s packed with delicious flavors and feels like a special meal, yet it’s incredibly light at just 4 points per serving, helping you maintain your healthy eating goals.
Free WW Meal Plan SATURDAY November 23rd
B: Weight Watchers Cinnamon Roll Breakfast Casserole (3 points)
Kick off your Saturday with a sweet and indulgent breakfast casserole. It tastes like a treat but stays within your Weight Watchers points, making it perfect for a leisurely weekend morning.
L: Chicken Quesadillas (3 points)
Quick, easy, and satisfying, these chicken quesadillas are a versatile lunch option. Customize them with your favorite low-point toppings for a personalized meal.
D: Leftovers! Clean out the fridge – leftover soup is great for end of the week meals.
Today is all about embracing simplicity and reducing food waste. Enjoy any delicious leftovers from throughout the week, whether it’s soup, curry, or another favorite dish, making dinner effortless before Thanksgiving.
Dessert: Holiday Ginger Spice Cookies (4 points)
Get into the holiday spirit with these warm and spicy ginger cookies. They’re a delightful way to end the week and a perfect prelude to festive gatherings.
Total WW Points: 10+
Notes: These holiday ginger spice cookies are incredibly aromatic and flavorful, truly capturing the essence of the season. For an extra special treat, consider sandwiching a lightened whipped cream cheese icing between two cookies – an indulgence that feels decadent but remains Weight Watchers friendly!
Your Comprehensive Pre-Thanksgiving Grocery List
To make your pre-Thanksgiving week as stress-free as possible, we’ve compiled a comprehensive grocery list. This list covers all the ingredients you’ll need for the delicious and healthy meals outlined above, ensuring a seamless shopping experience. Organize your shopping trip by section to save time and effort!
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)
Having a well-organized grocery list ensures you won’t forget any key ingredients and can streamline your meal prep for the entire week, leaving you more time for holiday cheer!
Smart & Satisfying Low Point Snacks (Anytime of Day)
Snacking smartly is crucial for staying on track, especially during a busy week. These low-point options are perfect for curbing cravings and keeping your energy levels stable between meals, ensuring you feel satisfied and mindful:
- Good Thins (4 points)
- Ritz Crisp & Thins (4 points)
- Light String Cheese (a satisfying protein boost)
- Skinny Pop Popcorn (3 points)
- Jell-O Sugar-Free Chocolate Vanilla Pots (2 points)
For even more fantastic zero-point snack ideas, explore our curated list here! Remember to utilize the WW app or website’s recipe builder to accurately track your daily food intake and points, ensuring you meet your personal wellness goals.
Expert Tips for Easy and Efficient Pre-Thanksgiving Meal Prep
Mastering meal prep can be a game-changer, especially in the busy lead-up to Thanksgiving. These strategies are designed to save you time, reduce stress, and ensure you have healthy, delicious meals ready to go throughout the week.
- Craft Versatile Flavor Bases: Instead of making a new sauce or dressing for every meal, focus on preparing small batches of versatile flavor enhancers. A basic vinaigrette, for instance, can do triple duty: dressing a vibrant salad, marinating chicken or fish, or saucing a grain bowl. Similarly, a simple spice blend can transform plain proteins or roasted vegetables. Having these elements pre-made and stored in airtight containers – such as small mason jars or squeeze bottles – allows you to quickly transform basic ingredients into a variety of delicious meals throughout the week. This approach dramatically cuts down on active cooking time and makes it easier to create varied, exciting dishes without starting from scratch each time.
- Maximize Your Oven’s Potential: Whenever you turn on your oven, think about how you can get the most out of it. Roasting is an incredibly efficient cooking method. While one sheet pan might hold your protein for dinner, use a second for a batch of roasted vegetables (like butternut squash or broccoli), and perhaps a third for toasting nuts or seeds for snacks. Many different foods can cook beautifully at similar temperatures; they just might require varying cooking times, so keep an eye on them. This “batch cooking” strategy not only conserves energy but also significantly reduces your overall prep time for the week. For effortless cleanup and to prevent sticking, always line your sheet pans with parchment paper – it’s a true kitchen time-saver!
- Develop a Consistent Prep-Day Routine: The secret to consistent healthy eating is a routine that works for you. Rather than improvising each week, establish a consistent “prep day” (e.g., Sunday afternoon) where you tackle specific categories of food. A practical framework might be: prepare 2 types of lean proteins (like grilled chicken and boiled eggs), 1 complex grain (such as quinoa or brown rice), 3 different vegetables (one raw for salads, one roasted, one steamed), 1 versatile sauce, and 1 healthy snack. This systematic approach eliminates decision fatigue, ensuring you’re preparing a balanced variety of components that can be mixed and matched into various meals. It also makes your grocery shopping far more efficient, as you’ll know precisely what categories you need to stock up on. Write down your personal prep formula and keep it visible in your kitchen for a constant, helpful reminder.
This meal plan and these practical tips are designed to make your pre-Thanksgiving week smoother, healthier, and more enjoyable. By planning ahead, you can embrace the festive spirit without compromising your wellness goals. Download the comprehensive PDF to keep all these mouthwatering recipes and helpful information at your fingertips, proving that healthy eating can indeed be both delicious and festive, even during the busiest times!