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 9-15)
Late summer and early fall mean many things to me. One of them is apple season! Depending on your area, many apples are ready for picking from early fall through November, with Gala, McIntosh, and Golden Delicious being the first varieties ready for harvest! Check out some of my favorite apple recipes, like Crock Pot Applesauce, Apple Nut Bread, and these Delightfully Baked Apples. Let me know your favorite orchards for apple picking!
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 of our 5-day budget-friendly meal plans (get a 14-day free trial here!)
My 5 Favorite Sales That Are On Right Now
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 (9/9)
B: Bursting Tomato Cottage Cheese Caprese Bowls
L: Rainbow Quinoa Salad with Lemon Dressing
D: Macaroni and Cheese Soup with Broccoli, Navel Orange Salad with Avocado
Total Calories: 1,171*
Tuesday (9/10)
B: Bursting Tomato Cottage Cheese Caprese Bowls
L: Rainbow Quinoa Salad with Lemon Dressing
D: Crockpot Chicken Taco Chili, 2 Tbs Cheese, 1 Oz Avocado, 12 Tortilla Chips
Total Calories: 1,102*
Wednesday (9/11)
B: 1 cup mushroom-spinach scrambled eggs with mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Leftover Chicken Taco Chili Stuffing Peppers (recipe x 2) and ¾ cup brown rice**
Total Calories: 1,210*
Thursday (9/12)
B: 1 cup mushroom-spinach scrambled eggs with mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Skirt steak, baby bok choy, stir-fried zucchini (recipe x 2) and stir-fried brown rice
Total Calories: 1,315*
Friday (9/13)
B: Carrot Banana Protein Smoothie
L: Turkish Club and Apple
D: Fish Florentine with Instant Pot Mashed Potatoes
Total Calories: 1,233*
Saturday (9/14)
B: Pumpkin Pecan Banana Bread, 1/2 cup plain nonfat Greek yogurt with 1 cup mixed berries
L: Italian Sub Salad
D: Dinner out
Total Calories: 568*
Sunday (9/15)
B: Pumpkin Pecan Banana Bread with 2 Scrambled Eggs
L: Chicken Nuggets with Apple and Grape Fall Fruit Salad
D: Homemade Hamburger Helper with Easy Garlic Broccolini
Total Calories: 1,274*
*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.
**For dinner on Thursday, prepare 3 more cups of brown rice.
*Google Docs
Shopping list
Produce
- 5 medium-sized navel oranges
- 3 medium sized lemons
- 1 (12 oz) container fresh strawberries
- 1 pint blueberries
- 2 (6 oz) containers fresh blackberries or raspberries
- 1 pound green seedless grapes
- 3 medium sized Gala apples
- 4 medium ripe bananas
- 1 small (5 oz) and 1 large (7 oz) Hass avocado
- 2 medium sized garlic cloves
- 1 (2 inch) piece fresh ginger
- 7 medium-sized bell peppers (1 yellow, 2 red, or 4 as desired)
- 1 small English cucumber
- 2 small pumpkins
- 1 small bunch of celery
- 1 small bunch of carrots
- 2 bunches of broccolini
- ¾ pound broccoli florets
- ¼ pound Brussels sprouts (or 1 small bag, pre-chopped)
- ½ pound sliced mushrooms
- 2 medium sized baby bokchoys
- 2 pounds russet potatoes
- 1 bunch of medium sized green onions
- 1 small bunch/container fresh basil or Italian parsley
- 1 small bunch of coriander
- 1 (1 lb) shell/bag baby spinach
- 1 (5 oz) shell/bag mixed vegetables
- 1 large romaine or iceberg lettuce
- ½ small red cabbage (or 1 small bag, pre-chopped)
- 2 pints cherry or grape tomatoes
- Tomatoes ripened from a single vine
- 1 small onion and 3 medium yellow onions
- 1 small red onion
Meat, poultry and fish
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ½ pounds lean ground chicken
- ¾ lb 93% lean ground beef
- 1 pound skirt steak
- 1 ¼ pounds (4) thick, white, firm fish fillets (such as grouper, flounder, sea bass, or halibut)
- 1 pack center cut bacon
- ½ pound sliced deli turkey
- 1 small package Genoa salami
- 1 small package capicola
- 1 pack turkey pepperoni
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)
- Balsamic Glaze
- nutmeg
- dry mustard
- Red wine vinegar
- Dijon mustard
- honey
- cumin
- Chili powder
- Ponz
- Low-sodium soy sauce*
- Oyster sauce
- Chili sesame oil
- Roasted sesame oil
- turmeric
- Light mayonnaise
- Pumpkin spice
- cinnamon
- Vanilla extract
- Italian seasoning
- Onion powder
- Garlic powder
- Ketchup, honey mustard, barbecue sauce (optional, for dipping with chicken nuggets)
- paprika
- Worcestershire sauce
- Chopped red pepper flakes (optional, for broccolini)
- oregano
Dairy products and other refrigerated items
- 24 large eggs
- 1 (16 oz) container low-fat cottage cheese (I like Good Culture)
- 1 (32 ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (8 oz) block low-fat cream cheese
- 1 small container light sour cream
- 1 small box butter
- 1 small can of whipping butter (you can substitute regular butter for mashed potatoes if you like)
- 1 pint low-fat buttermilk
- 1 (8 oz) carton half and half
- 1 (8 oz) block reduced fat sharp cheddar cheese
- 1 (8 oz) bag shredded sharp cheddar cheese
- 1 (8 oz) bag low-fat cheddar cheese
- 1 (8 oz) bag shredded reduced-fat mozzarella and provolone cheese mix
- 1 small wedge fresh Parmesan cheese
- 1 pint skim milk
- 1 (8 oz) container 2% milk
- 1 (8 ounce) container unsweetened almond milk or milk of your choice
gig*
- 1 (16 ounce) package small dried pasta, such as elbow or rotini
- 1 medium package dried brown rice (or 6 cups precooked)
- 1 small package dried quinoa (or 4 cups precooked)
- 1 small package white whole wheat flour or all-purpose flour
- 1 small loaf of whole wheat bread (e.g. Dave's Killer Bread)
- 1 pack seasoned bread crumbs
- 1 large bag of tortilla chips
Canned and bottled
- 1 (15 oz) can tomato sauce
- 2 cans (10 ounces) chopped tomatoes with peppers
- 1 (4 oz) can chopped green peppers
- 1 (15.5 oz) can black beans
- 1 (15.5 oz) can beans
- 1 (8 oz) can water chestnuts
- 1 small jar peperoncini or banana peppers
- 1 (2.25 oz) can black olives, sliced
- 1 (32 oz) carton low sodium chicken broth
- 1 (15 oz) can chicken broth
- 1 (15 oz) can pumpkin puree
- 1 small bottle unsweetened applesauce
frozen
- 1 (10 oz) package corn kernels
- 1 (10 oz) package cauliflower rice
- 1 small package of peas and carrots
Other dried foods
- cornstarch
- Baking soda
- Unflavored pea or whey protein powder
- 1 small package flaxseed meal (flax meal)
- 1 small package light brown sugar
- 1 medium pecan half package (1 ¼ cups if buying in bulk)
*Gluten-free products are available upon request.
