A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Sept 30-Oct 6)
I love all things fall– apple picking, leaves changing, eveything pumpkin– and my birthday!! For me, the greatest birthday gift is one of health and spending time with my family and friends. Those are priceless! I hope everyone made it through the storms safely, the weather has been so crazy!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
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Check out my 5 favorite deals and sales happening this weekend.
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (9/30)
B: Breakfast Burritos*
L: Hearts of Palm Noodle Peanut Stir Fry
D: Pumpkin Mac and Cheese with Roasted Veggies and String Beans with Garlic and Oil
Total Calories: 1,132*
TUESDAY (10/1)
B: Breakfast Burritos
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies
D: Slow Cooker Chicken Tacos
Total Calories: 1,093*
WEDNESDAY (10/2)
B: Breakfast Burritos
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies
D: Braised Brisket with Potatoes and Carrots and Roasted Broccoli and Cauliflower (recipe x 2)
Total Calories: 1,075*
THURSDAY (10/3)
B: Savory Steel Cut Oatmeal
L: Buffalo Chicken Salad
D: LEFTOVER Braised Brisket with Potatoes and Carrots and Roasted Broccoli and Cauliflower
Total Calories: 1,105*
FRIDAY (10/4)
B: Savory Steel Cut Oatmeal
L: Buffalo Chicken Salad
D: Red Curry Salmon over ¾ cup brown rice
Total Calories: 1,207*
SATURDAY (10/5)
B: Banana Nut Pancakes with ½ sliced banana and 1 tablespoon (melted) peanut butter
L: Italian Wedding Soup with 2 ounces multigrain baguette
D: DINNER OUT
Total Calories: 600*
SUNDAY (10/6)
B: Slow Cooker Steel Cut Oats
L: LEFTOVER Italian Wedding Soup with 2 ounces multigrain baguette
D: Stuffed Butternut Squash with Wild Rice and Sausage with Salad with Berries and Pecans
Total Calories: 1,068*
*Freeze any leftovers you won’t be eating during the week.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
Shopping list
Produce
- 1 medium PLUS 3 large bananas
- 3 (6-ounce) packages fresh berries (your choice)
- 2 medium limes
- 1 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 (4-inch) piece fresh ginger
- 1 pound Brussels sprouts
- 1 pound string beans
- 1 large Butternut squash
- 1 ½ pounds broccoli florets
- 3 pounds cauliflower (2 ¾ pounds florets)
- 1 medium bunch carrots
- 1 small bunch celery
- 2 medium red bell peppers
- 1 medium green bell pepper
- 2 pounds (about 8 medium) red potatoes
- 10 ounces Baby Bella mushrooms
- 1 (1-pound) head Escarole or other dark leafy greens
- 1 (5-ounce) clamshell/bag spinach
- 1 (5-ounce) clamshell mixed greens
- 1 small head Romaine lettuce
- 1 small head Lacinato kale (or 1 small bag pre-shredded)
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 2 medium bunches scallions
- 1 medium bunch cilantro
- 1 medium bunch Italian parsley
- 1 small bunch/container Thai basil
- 1 small bunch/container thyme
- 4 large white onions
- 3 small yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 small package chicken breakfast sausage
- ½ pound sweet Italian chicken or turkey sausage
- 2 pounds boneless, skinless chicken breasts
- 1 1/3 pounds 99% lean ground turkey
- 1 pound (4) salmon fillets
- 1 large (about 5 pounds) beef brisket
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Sesame oil
- Reduced sodium soy sauce*
- Hot sauce (optional, for serving with Breakfast Burritos)
- Sriracha sauce
- Sesame seeds
- Nutmeg
- Adobo seasoning
- Garlic powder
- Cumin
- Mayonnaise
- Frank’s RedHot sauce
- Red curry paste
- Fish sauce
- Cinnamon
- Vanilla extract
- Pure maple syrup
- Champagne vinegar
- Basil
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 small box unsalted butter
- 1 pint nonfat milk
- 1 (8-ounce) bottle 1% milk
- 1 medium wedge fresh Parmesan cheese
- 1 (8-ounce) chunk light sharp cheddar cheese (such as Cabot)
- 1 (4-ounce) chunk Gouda cheese
- 1 (8-ounce) bag shredded cheddar or pepper jack cheese
- 1 bottle light blue cheese dressing (or ingredients to make your own. Optional, for Buffalo Chicken Salad.
Grains*
- 1 package (8-inch) low carb flour tortillas (I use Ole Xtreme Wellness)
- 1 small package corn tortillas (you need 12)
- 1 (16-ounce) package rotini (I like Delallo)
- 1 (16-ounce) package acini di pepe, orzo, ditalini or other small pasta
- 1 small package all-purpose flour
- 1 small package whole wheat or whole white wheat flour
- 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
- 1 package regular or whole wheat seasoned breadcrumbs
- 2 (8-ounce) multigrain baguettes
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package dry wild rice
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar chunky salsa
- 1 (32-ounce) carton beef broth
- 2 (32-ounce) cartons low sodium chicken broth
- 1 (14-ounce) can reduced sodium vegetable or chicken broth
- 1 (15-ounce) can pumpkin puree (or 1 [2-pound] pie pumpkin)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (14-ounce) can light coconut milk
Misc. Dry Goods
- 1 (12-ounce) package Palmini (hearts of palm) linguini
- 1 small package brown sugar
- 1 small package pecan halves (if buying from bulk bin, you need about ½ cup)
- 1 small package walnuts (optional, for Banana Nut Pancakes. Can sub pecans, if desired.)
- 1 small package apple juice sweetened dried cranberries (if buying from bulk bin, you need ¼ cup)
- Baking powder
Non-Food Items
*You can buy gluten free, if desired