A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Meal Plan (October 21-27)
Keep your eyes peeled for those following my free weekly meal plan! Over the next few weeks I will be alternating my regular plan with a new high-protein meal plan. I’ve received so many positive comments about my high protein products that I’d like to continue offering them!
Another note – October is all about pumpkins! From pumpkin overnight oats, pumpkin bread, white bean pumpkin turkey chili to my favorite pumpkin pie dip, there’s something to please every pumpkin lover in your family!
If you’re new to my meal plans, I’m sharing a free 7-day flexible healthy eating plan (you can see my previous meal plans here) as a guide. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, dessert, or wine, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all and it depends on your goals, age, weight, etc.
It also has accurate, organized grocery lists that make grocery shopping much easier and less stressful. Save money and time. You’ll eat out less, waste less food, and have everything you need to stay on track.
Lastly, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
With grocery prices soaring, many of us are having to adjust our meals, downsize, and eat more creatively. One of the best ways to maintain healthy eating habits while staying within your budget is to meal plan. Get more 5-day budget-friendly meal plans by joining Relish+ (get a 14-day free trial here!)
Five of my favorite sales happening right now.
Check out my five favorite deals and sales for this weekend.
- Calpack Anniversary Sale: Get up to 50% off sitewide, including $20 off. luka duffelPerfect for weekend trips and works as a personal item on the plane.
- Instant Pot Duo – $102 Amazon (list price $119.99): You can save nearly $20 on one of my favorite cookware perfect for making cozy soups.
- Beautiful 6Qt Programmable Slow Cooker – $49.96 at Walmart (originally $69): This slow cooker by Drew Barrymore is a bargain.
- Project Cloud Genuine Suede Ankle Boots – $39.95 on Amazon (originally $64.95): This cozy UGG lookalike looks super cozy to run errands or wear as indoor slippers.
- Wayfair Big Holiday Sale: Get up to 60% off seasonal rugs, decor, and furniture and start decorating early in the season.
Meal Plan:
Breakfast and lunch Monday through Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan.
Monday (10/21)
B: Mushroom Spinach Scrambled Eggs
L: Classic Chicken Salad with Oranges on Whole Wheat Pita
D: Spicy black bean burger with chipotle mayonnaise, raw beet salad with apples and carrots
Total Calories: 1,089*
Tuesday (10/22)
B: Mushroom Spinach Scrambled Eggs
L: Classic Chicken Salad with Oranges on Whole Wheat Pita
D: Madison’s Favorite Beef Tacos with Black Beans (Recipe x 2)
Total Calories: 1,131*
Wednesday (10/23)
B: Greek Cottage Cheese Balls
L: Classic Chicken Salad with Oranges on Whole Wheat Pita
D: Leftover Madison’s favorite beef tacos and quick black beans.
Total Calories: 1,046*
Thursday (10/24)
B: Huevos Rancheros (½ recipe)
L: Classic Chicken Salad with Oranges on Whole Wheat Pita
D: Escarole pasta and arugula salad with sausage and peppers
Total Calories: 1,151*
Friday (10/25)
B: Huevos Rancheros (½ recipe)
L: Leftover Escarole Pasta with Sausage and Peppers
D: Asian salmon rice bowl
Total Calories: 1,107*
Saturday (10/26)
B: Protein PB & J Smoothie Bowl (Recipe x 4)
L: Sausage tortellini soup with 2 ounces of multigrain baguette.
D: dinner
Total Calories: 770*
Sunday (10/27)
B: Peanut Butter Breakfast Oatmeal Bowl (Recipe x 4)
L: Air Fryer Chicken Wings with Low-Fat Buttermilk Ranch Dressing and 8 Baby Carrots
D: Fig Balsamic Roasted Pork Tenderloin with Chopped Raw Brussels Sprouts, Lemon and Oil, Roasted Butternut Squash
Total Calories: 1,095*
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs: We leave plenty of wiggle room for adding more food, including coffee, drinks, fruit, snacks, desserts, and wine.
*Google Docs
shopping list
produce
- 4 medium bananas
- 4 medium oranges
- 1 large red apple
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 3 large lemons
- 2 small (4 ounce) Hass avocados
- 1 large British cucumber
- 2 large Cubanelle peppers
- 2 medium + 1 large red bell pepper
- 1 medium yellow or orange bell pepper
- 2 medium garlic cloves
- 8 ounces sliced mushrooms
- 1 small bunch celery
- 3 large carrots
- 1 large package baby carrots
- 1 large beet
- 2 large butternut squash
- 6 ounces Brussels sprouts (or 1 package pre-chopped)
- 1 small package bean sprouts (e.g. radishes)
- 1 shell/bag baby spinach (5 ounces)
- Shell/bag 1 (5 ounce) baby arugula
- 1 medium-headed escarole or other dark leafy green
- 1 small head romaine lettuce
- 1 small and 1 large cilantro
- 1 small bunch Italian parsley
- 1 medium culantro (optional, for sofrito)
- A small bunch/container of fresh dill (you can add 1 tablespoon of other fresh herbs to your Greek cottage cheese balls if you prefer).
- 1 small bunch/fresh chives (you can add 1 tablespoon of chives to the ranch dressing if desired)
- 2 large bunches of chives
- 1 dried cherry or grape tomato
- 2 plum tomatoes
- 2 medium vine ripe tomatoes
- 3 small and 2 medium yellow onions
- 1 small red onion
meat, poultry and fish
- 1 rotisserie chicken
- 1 large package chicken wingettes and drumettes (20 total required)
- 1 ½ pounds sweet Italian chicken sausage
- 2 pounds of 93% lean ground beef
- 1 wild salmon fillet (1 pound)
- 1 pork tenderloin (20 ounces)
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Uncle)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- cumin
- light mayonnaise
- Dijon Mustard
- seasoned salt
- garlic powder
- onion powder
- paprika
- oregano
- thyme
- ground sage
- white balsamic vinegar
- hot sauce
- red pepper powder
- sazon seasoning
- bay leaves
- crushed red pepper powder
- toasted sesame seeds
- sesame oil
- Reduced sodium soy sauce*
- Wasabi Paste
- Mirin
- Makgeolli Vinegar
- balsamic vinegar
Dairy Products and Other Refrigerated Items
- 1 (9 ounce) package of 3 cheese tortellini (e.g. bouytonni)
- 1 dozen large eggs
- 1 (16-ounce) container low-fat cottage cheese (Good Culture)
- 1 small container fat-free sour cream
- 1 (6-ounce) container nonfat Greek yogurt
- 1 medium piece of fresh Parmigiano-Reggiano or Parmesan cheese
- 1 small package Cotija cheese or queso blanco
- 1 small package feta cheese
- 1 package (8 ounces) shredded cheddar cheese
- 1 pint low-fat buttermilk
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
gig*
- 1 small package corn tortilla
- 1 crispy corn taco shell (requires 16)
- 1 small package whole wheat pita bread
- 1 multigrain baguette (8 ounces)
- 1 pack of quick oats
- 1 pack of 100 calorie whole wheat hamburger buns
- 1 (16-ounce) package short pasta, such as penne
- 1 small package dried brown rice (or 2 cups pre-cooked)
Canned and Jarred
- 1 small jar of pitted Kalamata olives
- 1 green chile, chopped (4 ounces)
- 1 small jar peanut butter
- 3 cans (15 ounces) black beans
- 1 small bottle of chicken rather than bouillon
- 1 box (32 ounces) unsalted chicken bone broth
- 1 can (14 ounces) chicken broth (optional for chicken salad)
- 1 small can/bottle chipotle chili in adobo
- 1 can (8 ounces) tomato sauce
- 1 (4 ounce) can tomato paste
- 1 small jar fig butter
frozen
- 1 large bag of blueberries (you will need about 3 cups)
- 1 large bag of strawberries (about 3 cups required)
other fabrics
- 1 pack of vanilla protein powder
- 1 small package almonds (if purchasing in bulk you will need about 1/3 cup)
- 1 small package chia seeds (if purchasing in bulk you will need about 2 tablespoons)
- baking powder
- 1 pack of seaweed (roasted seaweed)
*You can also purchase gluten-free if you wish.
