Free 7-day flexible weight loss meal plan with breakfast, lunch, dinner ideas and shopping list. All recipes include macros and Weight Watchers points.
FREE 7-DAY HEALTHY MEAL PLAN (September 23-29)
Greetings to all football fans! (To be honest, I’m not a huge fan, but I do love a good tailgate!) Whether you’re a college fan on Saturday or watching your favorite NFL team on Sunday, I’ve got the perfect appetizer to please your team! Check out Loaded Nachos with Ground Turkey, Beans, and Cheese, All the Pork in a Blanket, or my ultimate guacamole recipe for a simple dip to take to the “away game.” Having the whole team over at your house? My Quick Beef Chili Recipe is the perfect way to feed a crowd.
For those of you who are new to my meal plan, I’ve shared this free 7-day flexible healthy meal plan to serve as a guide (you can check out my previous meal plans here). Have a lot of free time For you Add more foodYou can search for recipes by course in the index to change the recipe to your favorite meal, such as coffee, drinks, fruit, snacks, desserts, wine, etc. You should aim for at least 1500 calories per day*, depending on your goal. There is no one size fits all, and it depends on your goals, age, weight, etc.
We also have an accurate and organized grocery list that will make grocery shopping much easier and stress-free. Save money and time. Eat out less, waste less food, and have everything you need to stay on track.
Finally, if you are on Facebook, join my Skinnytaste Facebook community. I am sharing photos of the recipes that everyone is making. You can join here. I love all the ideas that everyone is sharing! If you would like to join the email list, you can subscribe here so you don’t miss any of my meal plans!
The ultimate skinny taste meal planner
Get the Skinnytaste Ultimate Meal Planner! This 52-week spiral-bound meal planner includes a weekly meal planning grid that you can tear off and stick on your fridge if you wish, 12-week meal plans, 30 recipes (15 new recipes), and a tear-off grocery list. I love starting my week with gratitude, positivity, and intention, so I included a space for that too. I hope you enjoy this book as much as I do!
Purchase the Skinnytaste Meal Planner here:
Note on WW Points
If you follow Weight Watchers, all the recipes here have been updated to reflect what’s new. Weight Watchers program, Points are displayed under the recipe title. ww button You can go to the Weight Watchers website from the recipe card and see the recipe builder used to determine the points and add them to your day (US only, you must be logged in to your account). All the cookbook recipes in the cookbook index are also updated!
With grocery prices skyrocketing, many people are having to adjust, scale back, and/or get more creative with their meals. One of the best ways to stay on budget and eat healthy is with a MEAL PLAN. Sign up for Relish+ and get even more budget-friendly meal plans for 5 days (get a 14-day free trial here!)
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Check out my five favorite deals and sales happening this weekend.
Meal Plan:
Breakfast and lunch Monday through Friday are designed to feed one person, and dinner and all meals Saturday and Sunday are designed to feed a family of four. 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 the meals in the plan.
Monday (9/23)
B: Banana Nut Protein Oatmeal
L: Tuna Egg Salad on top of 2 cups of mixed greens
D: Wild Mushroom and Farro Soup, Vegan Caesar Salad*
Total Calories: 1,179**
Tuesday (9/24)
B: Egg Tomato Green Onion Sandwich with 1 cup Blackberries
L: Leftover wild mushroom and farro soup, vegan Caesar salad
D: Cheese Rotisserie Chicken Enchilada Skillet
Total Calories: 1,226**
Wednesday (9/25)
B: High Protein Enchilada Scramble
L: Leftover wild mushroom and farro soup, vegan Caesar salad
D: Türkiye Zucchini Chili with 1 ounce of avocado and 2 tablespoons of cheese
Total Calories: 1,124**
Thursday (9/26)
B: Banana Nut Protein Oatmeal
L: Leftover turkey squash chili, 1 ounce avocado, 2 tablespoons cheese
D: One Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,172**
Friday (9/27)
B: High Protein Enchilada Scramble
L: Leftover turkey squash chili, 1 ounce avocado, 2 tablespoons cheese
D: Salmon Coconut Curry with Spinach and Chickpeas, ¾ cup brown rice
Total Calories: 1,290**
Saturday (9/28)
B: Cinnamon Apple Yogurt Balls (Recipe x 2)
L: Slow Cooker Chicken and Lentil Soup
D: Dinner out
Total Calories: 633**
Sunday (9/29)
B: Protein waffle with 1 tbsp peanut butter (melted) and ½ banana slice
L: Leftover Slow Cooker Chicken and Lentil Soup
D: Salisbury Steak with Mushroom Gravy and Roasted Delicata Squash
Total Calories: 1,044**
*For lunch on Tuesday/Wednesday, set aside 2 servings of salad with dressing.
**This is just a guideline, women should aim for about 1500 calories per day. There are calculators to help you estimate your calorie needs. I left plenty of room for adding more foods like coffee, drinks, fruit, snacks, desserts, wine, etc.
*Google Docs
Shopping list
Produce
- 4 medium sized bananas
- 2 medium sized lemons
- 1 (6 oz) blackberries
- 2 medium sized sweet apples
- 1 small (5 oz) and 1 large (6 oz) Hass avocado
- 3 medium sized garlic cloves
- 1 (2 inch) piece fresh ginger
- 1 medium and 1 large red bell pepper
- 1 large Fresno chili
- 2 large Cubanelle peppers
- 1 jalapeno pepper (optional, for rotisserie chicken skillet)
- 1 pound sliced crimini mushrooms
- ½ pound thinly sliced white mushrooms
- 1 small bunch of celery
- 2 medium-sized delicata squash (about 2 pounds total)
- 1 medium carrot
- 2 medium sized radishes
- 1 big bunch of waves
- 1 small bunch of fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 medium fresh culantro (optional, for sofrito)
- 1 small bunch/container/bunch of fresh sage
- 1 small bunch/container fresh green onions
- 3 medium romaine lettuces
- 1 (1 lb) shell/bag baby spinach
- 1 (5 oz) shell/bag mixed vegetables
- 1 small container microgreens (optional, for vegan Caesar salad)
- 1 medium sized vine ripened tomato
- 1 small red onion
- 1 small onion, 5 medium onions, 1 large yellow onion
Meat, poultry and fish
- 1 (4 ounce) package Canadian bacon or pancetta
- 1 lb Mild Italian Chicken Sausage
- 1 rotisserie chicken
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 1 1/3 pounds ground turkey or chicken (90-93% lean)
- 1 pound lean ground turkey
- 1 lb 93% lean ground beef
- 1 ½ pounds (4) salmon fillets with skin on
Seasonings and Spices
- Extra Virgin Olive Oil
- Canola oil
- Cooking spray
- Olive oil spray (or use a mister oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Pure Maple Syrup
- Regular or light mayonnaise
- thyme
- Chopped red pepper flakes (optional, for vegan Caesar salad)
- Dijon mustard
- cumin
- Red pepper powder
- Chili powder
- Adobo seasoning
- Cinnamon or pumpkin pie spice
- Cayenne (optional, for Turkish chili)
- madras curry powder
- nutmeg
- turmeric
- Vanilla extract
- Red wine vinegar
- Worcestershire sauce
- Mustard powder
- paprika
Dairy products and other refrigerated items
- 1 quart liquid egg whites
- ½ large egg
- 1 (6 oz) container 4% whole milk small tofu cottage cheese
- 1 (32 oz) container nonfat plain yogurt
- 1 small container of sour cream
- 1 (8 oz) bag Mexican Cheese Blend
- 1 (8 oz) bag shredded cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 1 small box butter
gig*
- 1 small package all purpose flour
- 1 small package quick oatmeal
- 1 small package dried pearl paro
- 1 pack dried orzo
- 1 small package dried brown rice (or 3 cups precooked)
- 1 small package corn tortillas
- 1 small loaf of whole wheat bread
- 1 small sandwich roll (you can use sliced bread instead of egg sandwich roll)
- 1 pack unsweetened breadcrumbs
Canned and bottled
- 1 pack (2.6 ounces) light tuna in water
- 1 small bottle caper
- 1 (29 oz) can tomato sauce
- 1 (28 oz) can chopped tomatoes
- 1 (8 oz) can salt-free tomato paste
- 1 (10 oz) can RoTel Chopped Tomatoes
- Adobo Sauce Chipotole Chili 1 small can/jar
- 2 (32 oz) boxes beef broth
- 2 (32 oz) boxes chicken broth
- 1 (32 oz) carton low sodium chicken broth
- 1 (32 ounce) can reduced sodium chicken or vegetable broth
- 1 (15 oz) can low-sodium black beans
- 1 (15 oz) can white beans
- 1 (15 oz) can chickpeas
- 1 (14 oz) can pumpkin puree
- 1 (14 oz) can light coconut milk
- 1 small jar of peanut butter
frozen
- 1 small package corn kernels
Other dried foods
- 1 (11 oz) carton liquid vanilla protein shake
- 1 pound dried green or brown lentils
- 1 small bottle Marsala wine
- 1 small package cocoa powder
- 1 small package raw sugar
- 1 small package walnuts (you will need about ¾ cup if you buy in bulk)
- 1 small package of raw cashews (½ cup if buying in bulk)
- 1 small package sliced toasted almonds (1/3 cup if buying in bulk)
- 1 small package of hemp seeds (if you buy in bulk you will need 2 tablespoons)
- 1 small package of golden raisins (if you buy in bulk you will need 2 tablespoons)
- 1 pack of dried porcini mushrooms (1 ounce required)
- Baking powder
*Gluten-free products are available upon request.
