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 (September 30 – October 6)
I love everything about fall – apple picking, changing leaves, pumpkin everything – and my birthday!! The greatest birthday gift to me is health and spending time with family and friends. They are priceless! The weather has been so unpredictable so I hope everyone gets through the storm safely!
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:
Notes on WW Points
If you follow Weight Watchers, all of the recipes here have been updated to reflect what’s new. weight watchers program, Points appear below the recipe title. that wow button Clicking on the recipe card will take you to the Weight Watchers website where you can view the recipe builder used to determine and add those points to your day (US only; you must be logged in to your account). All cookbook recipes in the Cookbook Index are also updated!
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!)
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Check out my five favorite deals and sales for this weekend.
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 (9/30)
B: Breakfast Burrito*
L: Heart of Palm Noodle Stir-fried Peanuts
D: Pumpkin Mac and Cheese with Roasted Vegetables, String Beans with Garlic and Oil
Total Calories: 1,132*
Tuesday (10/1)
B: Breakfast burrito
L: Leftover Pumpkin Mac and Cheese with Roasted Vegetables
D: Slow Cooker Chicken Tacos
Total Calories: 1,093*
Wednesday (10/2)
B: Breakfast burrito
L: Leftover Pumpkin Mac and Cheese with Roasted Vegetables
D: Braised brisket with potatoes and carrots, roasted broccoli and cauliflower (recipe x 2)
Total Calories: 1,075*
Thursday (10/3)
B: Savory Steel Cut Oatmeal
L: Buffalo Chicken Salad
D: Braised brisket with leftover potatoes and carrots, roasted broccoli and cauliflower.
Total Calories: 1,105*
Friday (10/4)
B: Savory Steel Cut Oatmeal
L: Buffalo Chicken Salad
D: Red curry salmon, ½ 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 of multigrain baguette
D: dinner
Total Calories: 600*
Sunday (10/6)
B: Slow Cooker Steel Cut Oats
L: Leftover Italian Wedding Soup with 2 ounces of multigrain baguette
D: Stuffed Butternut Squash, Wild Rice, Sausage, Berry and Pecan Salad
Total Calories: 1,068*
*Freeze any leftover food you won’t eat during the week.
**This is just a guideline and 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
- 1 medium + 3 large bananas
- 3 (6 ounce) packages fresh berries (optional)
- 2 medium limes
- 1 medium (6 ounce) Hass avocado
- 3 medium garlic cloves
- 1 (4-inch) piece of fresh ginger
- 1 pound Brussels sprouts
- 1 pound of sticky beans
- 1 large butternut squash
- 1 ½ pound broccoli florets
- 3 pounds cauliflower (2 pounds florets)
- 1 medium carrot
- 1 small bunch celery
- 2 medium red bell peppers
- 1 medium green bell pepper
- 2 pounds (about 8 medium) red potatoes
- Baby Bella Mushrooms 10 oz
- 1 head of escarole or other dark leafy greens (1 pound)
- 1 clamshell/spinach (5 ounces)
- 1 (5 ounce) mixed greens shellfish
- 1 small head romaine lettuce
- 1 small head lacinato kale (or 1 small bag pre-chopped)
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 2 medium sized chives
- 1 medium cilantro
- 1 medium 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 pack of center cut bacon
- 1 small package chicken breakfast sausage
- ½ pound sweet Italian chicken or turkey sausage
- 2 pounds boneless, skinless chicken breast
- 1 1/3 pounds 99% lean ground turkey
- 1 pound (4) salmon fillets
- 1 large (about 5 pounds) beef brisket
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)
- sesame oil
- Reduced sodium soy sauce*
- Hot Sauce (optional, served with breakfast burrito)
- Sriracha Sauce
- sesame
- nutmeg
- adobo seasoning
- garlic powder
- cumin
- mayonnaise
- Frank’s Red Hot Sauce
- red curry paste
- fish sauce
- cinnamon
- vanilla extract
- pure maple syrup
- champagne vinegar
- basil
Dairy Products and Other Refrigerated Items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 small box of unsalted butter
- 1 pint of fat-free milk
- 1 bottle (8 ounces) 1% milk
- 1 medium piece of fresh Parmesan cheese
- 1 (8 ounce) chunk light, sharp cheddar cheese (e.g. Cabot)
- 1 chunk (4 ounces) gouda cheese
- 1 package (8 ounces) shredded cheddar or pepper jack cheese
- 1 bottle light blue cheese dressing (or make your own; optional, for buffalo chicken salad)
gig*
- 1 package 8-inch low-carb flour tortillas (I use Ole Xtreme Wellness)
- 1 small package corn tortilla (you will need 12)
- 1 (16 ounce) package rotini (I like Delallo)
- 1 (16-ounce) package peppercorn, barley, ditalini, or other small pasta
- 1 small package all-purpose flour
- 1 small package whole wheat or whole wheat flour
- 1 pack quick cooking steel cut oats (e.g. Bob’s Red Mill)
- 1 package regular or whole wheat seasoned bread crumbs
- 2 (8 ounce) multigrain baguettes
- 1 small package dried brown rice (or 3 cups pre-cooked)
- 1 small package dried wild rice
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar chunky salsa
- 1 (32 ounces) beef broth
- 2 packs (32 ounces) low-sodium chicken broth
- 1 (14 ounce) can reduced sodium vegetable or chicken broth.
- 1 (15 ounce) pumpkin puree (or 1 pie pumpkin)
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 (14 ounce) can ignite coconut milk.
other fabrics
- 1 (12-ounce) package Palmini (Palm Heart) linguine
- 1 small package brown sugar
- 1 small package pecan halves (if purchasing in bulk you will need about ½ cup)
- 1 small package walnuts (optional for banana nut pancakes; you can sub with pecans if desired)
- 1 small package apple juice sweetened dried cranberries (if purchasing in bulk you will need ¼ cup)
- baking powder
Non-food items
*You can also purchase gluten-free if you wish.
