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 27 – November 2)
I need to take a moment to say thank you — Thank you to everyone who has purchased my Skinnytaste High Protein Cookbook, left a review, and shared how much you love the recipes. because youwe have arrived New York Times Bestseller List 3rd place last week! Thank you so much! We’ve extended it for those who missed it. Bonus Recipe If you purchase the book by October 3rd, be sure to receive additional downloads. 6 free recipes You can’t get it anywhere else! Please fill out this form.
Can you believe that Halloween is coming soon? Whether you’re the witchiest hostess or just someone who brings some delightfully spooky treats, I’ve got you covered. From spooky treats to scary fun treats, check out these Mommy Hot Dogs and Candy Corn Fruit Parfaits for every spooky celebration!
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.
We also have 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:
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Meal Plan:
Breakfast and lunch from Monday to 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 (10/27)
B: Spinach feta frittata with 1 cup grapes
L: Chickpea Tuna Salad (½ recipe), 2 cups mixed greens, ¼ cup almonds
D: Butternut Squash Mac and Cheese with Cacio e Pepe Brussels Sprouts
Total Calories: 1,217*
Tuesday (10/28)
B: Spinach feta frittata and pear
L: Leftover Butternut Squash Mac and Cheese with Cacio e Pepe Brussels Sprouts
D: Korean salmon tacos with spicy slaw
Total Calories: 1,148*
Wednesday (10/29)
B: Spinach feta frittata with 1 cup grapes
L: Leftover Butternut Squash Mac and Cheese with Cacio e Pepe Brussels Sprouts
D: Beef, broccoli, and ½ cup brown rice**
Total Calories: 1,232*
Thursday (10/30)
B: Spinach feta frittata and pear
L: Chickpea Tuna Salad (½ recipe), 2 cups mixed greens, ¼ cup almonds
D: Instant Pot Chicken Tikka Masala with Cauliflower and Peas, 3/4 cup brown rice
Total Calories: 1,119*
Friday (10/31)
B: Banana Nut Protein Oats
L: Leftover Instant Pot Chicken Tikka Masala, cauliflower and peas, and ½ cup brown rice.
D: Turkey and pumpkin chili and cornbread muffins with 2 tablespoons shredded cheese and 1 ounce avocado.
Total Calories: 1,350*
Saturday (11/1)
B: Bacon Egg and Avocado Breakfast Sandwich # and Orange
L: Italian sub salad
D: dinner
Total Calories: 729*
Sunday (11/2)
B: Banana Nut Protein Oats (Recipe x 4)
L: Pepperoni pizza bites and 8 baby carrots
D: Slow Cooker Coq Au Vin with Garlic Mashed Potatoes
Total Calories: 1,351*
*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.
**Make an extra 3½ cups of brown rice for Thursday dinner and Friday lunch.
# Double bagel dough recipe for Sunday pizza bites.
*Google Docs
shopping list
produce
- 2 medium sized pears
- 4 medium oranges
- 1 medium lemon
- 5 medium bananas
- ¼ pound red or green seedless grapes
- 2 small (5 ounce) Hass avocados
- 2 large garlic cloves
- 1 medium shallot
- 1 (2-inch) piece of fresh ginger
- 1 small bag of baby carrots
- 4 medium carrots
- 1 medium green pepper (any color)
- 1 large head of broccoli
- 1 small head of cauliflower
- 1 pound cubed butternut squash
- 1 pound Brussels sprouts (or 1 (14-ounce) bag pre-chopped)
- 2 medium corn on the cob (you can use frozen corn kernels if you prefer)
- ¼ pound button or baby bella mushrooms
- 2 pounds Yukon Gold Potatoes
- 1 medium package tri-colored cabbage salad
- 1 large bunch of chives (9 needed)
- 1 shell/bag baby spinach (1 pound)
- 1 (5 ounce) clamshell/bag mixed green
- 1 large head romaine or iceberg lettuce
- 1 small bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container of fresh rosemary
- 1 small bunch/container of fresh thyme
- 1 dried cherry or grape tomato
- 1 medium heirloom tomato
- 1 medium red onion
- 4 medium + 1 large yellow onion
meat, poultry and fish
- 1 pack of center cut bacon
- 1 pack turkey pepperoni
- 1 small package sliced deli turkey (if purchasing at the deli counter, you will need 6 ounces)
- 1 small package Genoa salami (2 ounces required if purchased at the deli counter)
- 1 small package Capicola (2 ounces required if purchased at the deli counter)
- 1½ pounds boneless, skinless chicken thighs
- 4 large bone-in chicken thighs
- 4 chicken legs
- 1 1/3 pounds 90-93% lean ground turkey or chicken
- 1 pound flank steak
- 1 pound wild salmon fillets
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- ground white pepper
- pure maple syrup
- red wine vinegar
- italian seasoning
- crushed red pepper powder
- onion powder
- garlic powder
- Reduced sodium soy sauce*
- roasted sesame oil
- sesame
- mayonnaise
- chili pepper paste*
- coriander
- cumin
- turmeric
- Garam Masala
- cayenne pepper
- cardamom
- red pepper powder
- cinnamon powder
- bay leaves
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 quart liquid egg whites
- 1 small can whipped butter (you can add regular butter to your mashed potatoes if you prefer)
- 1 small box of unsalted butter
- 1 small container ghee (you can add regular butter to your chicken tikka if you prefer)
- 1 quart of fat-free milk
- 1 small container of light sour cream
- 1 package (8 ounces) shredded cheddar cheese
- 1 package (8 ounces) shredded or block Gruyere cheese
- 1 package (8 ounces) shredded part-skim mozzarella
- 1 small package feta cheese
- 1 small piece of fresh Parmesan cheese
- 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
gig*
- 1 small package of quick oats
- 1 small package unbleached all-purpose flour
- 1 small package of coarse yellow cornmeal
- 1 pack whole wheat elbow pasta (I like Dellallo)
- 1 pack of panko breadcrumbs
- 1 small bag of dried brown rice (or about 7 cups pre-cooked)
- 1 small package corn tortilla (you will need 8)
Canned and Jarred
- 1 can (15 ounces) chickpeas
- 1 can (15 ounces) white beans
- 1 (6-ounce) can wild albacore tuna (I like American tuna)
- 1 small jar capers
- 1 small jar pickled pepperoncini or banana peppers
- 1 small can of sliced black olives
- 1 can (14 ounces) + 1 can (28 ounces) chopped tomatoes
- 1 (4 ounce) serving may contain no added salt. Tomato paste (if desired, you can add no more than ¼ cup of regular tomato paste to the chili)
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 small jar of marinara or pizza sauce
- 1 can (13.5 ounces) coconut milk
- 1 can (14 ounces) pumpkin puree
- 1 can (14 ounces) low-sodium vegetable broth
- 1 box (32 ounces) regular or low-sodium chicken broth
frozen
other fabrics
- 3 (11 ounce) containers Orgat Liquid Vanilla Protein Shake
- 1 small package brown sugar
- 1 small package granulated sugar
- 1 small package cocoa powder
- baking powder
- Cornstarch (optional, for beef and broccoli)
- 1 small package hazelnuts or pecans (if purchasing in bulk you will need 1/3 cup)
- 1 small package roasted almonds (if purchasing in bulk you will need ½ cup)
- 1 small package walnuts (if buying in bulk you will need about ¼ cup)
- 1 bottle of dry red wine, such as Pinot Noir, Chianti, or Burgundy
*You can also purchase gluten-free if you wish.
