The Monthly Plate · November 2026
Cook Less, Enjoy More
Simple meals for a busy season. Save your big cooking energy for the holidays.
2 adults
~1,250–1,335 cal/day
Budget ~$145
Why this menu is so simple: Because November fills up fast with holiday prep, travel and extra errands, every dinner is a slow cooker or 30-minute meal. In addition, five meals are built-in leftovers or make-ahead, so you cook less and still eat well all week.
Your 6-day menu and portion guide
Each meal lists the portions to measure, so you land close to the calories shown. Keep in mind that calories are estimates based on standard portions, so brands can shift the numbers a little. Also, meat and fish weights are raw unless marked cooked.
Breakfast~315 cal
Greek Yogurt & Berry Bowl
1 cup plain Greek yogurt, 1/2 cup berries, 2 tbsp walnuts, 2 tsp chia seeds
No cook
Lunch~360 cal
Tuna Salad Sandwich
4 oz canned tuna (drained), 1 tbsp Greek yogurt, 1 tbsp light mayo, chopped celery, Dijon, 2 slices whole grain bread, lettuce
No cook
Dinner~460 cal
Slow Cooker Beef & Veggie Stew
About 2 cups stew (5 oz beef, potatoes, carrots, celery, onion) with 1 slice whole grain bread
Cook extra for Tuesday’s lunch
Snack~115 cal
Clementine + Pistachios
1 clementine, 2 tbsp shelled pistachios
Breakfast~300 cal
Egg & Cheese Breakfast Sandwich
1 whole grain English muffin, 1 egg, 2 tbsp shredded cheddar, 1/2 cup spinach, 1 tsp olive oil
Lunch~370 cal
Leftover Beef Stew
About 1 1/2 cups stew with 1 slice whole grain bread
Reheat Monday’s dinner
Dinner~485 cal
Sheet Pan Baked Cod & Green Beans
6 oz cod, 1 1/2 cups green beans, 1 cup cooked brown rice, 2 tsp olive oil, lemon, garlic
About 25 min · Cook extra rice for Wednesday
Snack~145 cal
Cheddar + Whole Grain Crackers
1 slice sharp cheddar (about 3/4 oz), 4 crackers
WednesdayMeatless
~1,255 cal
Breakfast~300 cal
Baked Oatmeal Cups
2 muffin-size cups from your batch, with 1/2 cup berries
Bake a batch Sunday for Friday too
Lunch~345 cal
Spinach & Cheese Quesadilla
2 corn tortillas, 1/4 cup shredded cheddar, 1 cup spinach, 1/4 cup black beans, 2 tbsp salsa, 2 tbsp Greek yogurt, 1 tsp olive oil
About 10 min
Dinner~485 cal
Veggie Egg Fried Rice
1 cup cooked brown rice, 2 eggs, 1/2 cup frozen peas & carrots, green onion, garlic, 1 tbsp soy sauce, 2 tsp olive oil
About 20 min · Cook extra for Thursday’s lunch
Snack~125 cal
Bell Pepper + Guacamole
1 bell pepper, sliced, with 1/4 cup mashed avocado and lemon
Breakfast~315 cal
Greek Yogurt & Berry Bowl
1 cup plain Greek yogurt, 1/2 cup berries, 2 tbsp walnuts, 2 tsp chia seeds
No cook
Lunch~400 cal
Leftover Veggie Egg Fried Rice
About 1 1/4 cups, a little smaller than Wednesday’s dinner portion
Reheat Wednesday’s dinner
Dinner~470 cal
Slow Cooker Salsa Chicken Tacos
4 oz cooked shredded chicken, 3 corn tortillas, 1/4 cup salsa, 2 tbsp shredded cheddar, shredded greens, 2 tbsp Greek yogurt
Cook extra chicken for Friday’s lunch
Snack~130 cal
Steamed Edamame
3/4 cup shelled, lightly salted
Breakfast~300 cal
Baked Oatmeal Cups
2 muffin-size cups from your batch, reheated, with 1/2 cup berries
Reheat from your Sunday batch
Lunch~365 cal
Leftover Salsa Chicken Salad Bowl
3 oz cooked leftover chicken, 1/2 cup black beans, 2 cups mixed greens, 1/4 avocado, 2 tbsp salsa, 1 tbsp shredded cheddar
Thursday’s chicken over greens
Dinner~490 cal
Pan-Seared Pork Chops, Broccoli & Potatoes
6 oz boneless pork chop, 1 cup roasted baby potatoes, 1 1/2 cups roasted broccoli, 2 tsp olive oil
About 30 min
Snack~135 cal
Greek Yogurt + Walnuts
1/2 cup plain Greek yogurt, 1 tbsp walnuts, cinnamon
Breakfast~320 cal
Banana Protein Pancakes
1 banana, 2 eggs and 3 tbsp rolled oats blended and cooked in a nonstick pan, with 1/4 cup berries
About 10 min
Lunch~425 cal
Tomato Soup & Grilled Cheese
1 cup tomato soup, 2 slices whole grain bread, 3/4 oz sharp cheddar, 1 tsp olive oil
Dinner~465 cal
Spaghetti & Meat Sauce + Side Salad
2 oz dry whole wheat spaghetti, 3.5 oz lean ground beef, 1/2 cup marinara, 2 cups mixed greens, 1 tsp olive oil
About 30 min
Snack~125 cal
Pear Slices + Pistachios
1 small pear, 1 tbsp shelled pistachios
Day 7 is all yours. For example, eat out, share a family dinner, or have whatever you are craving. After all, this plan is a starting point, not a rulebook, so feel free to swap any meal for one of your favorites.
Prep tips that save your week
Sunday: bake the oatmeal cups
To start, mix 3 cups rolled oats, 2 mashed bananas, 2 eggs, 1 1/2 cups milk, 1/4 cup chopped walnuts, 1 1/2 tsp baking powder and 1 tsp cinnamon. Next, bake in a greased muffin tin at 350°F for 20 minutes. As a result, you are covered for Wednesday and Friday, and you can freeze the extras.
Tuesday: cook extra brown rice
Make a double batch with dinner. Then, Wednesday’s veggie egg fried rice comes together in about 20 minutes, and Thursday’s lunch is simply the leftovers.
Fine-tune the numbers
A free app like MyFitnessPal or Cronometer can fine-tune any of these numbers. Plus, you can log meals right in the Vitality Transformations App.
Grocery list
November menu · 2 adults · estimated ~$145. Note that pantry staples (salt, pepper, olive oil, spices) are not included. Also, adjust quantities for your household and any meal swaps. Finally, tap the boxes to check items off as you shop.
I am not a Registered Dietitian, and these menus simply reflect how I eat. For general nutrition guidance and balanced portions, I recommend the USDA’s MyPlate resources. Above all, listen to your body, and adjust portions and ingredients to fit your needs.
Want a plan built around your real life?
These menus are a great way to jumpstart your routine. However, if you want more personal support, book a free Clarity Call, and we will talk about your goals, no pressure.
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