A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Oct 23-29)
I love fall! Beautiful leaves, crisp mornings, apple picking and pumpkin patches, sounds perfect to me! If you have an abundance of apples try my Applesauce, Apple Butter, or these Delightfully Baked Apples. As you start to plan for Halloween weekend parties check out my new recipes like these Mummy Hotdogs and Mummy Jalapeno Poppers, sure to thrill even the pickiest ghouls and goblins!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. 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 meals on the plan.
MONDAY (10/23)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Roasted Sweet Potato Black Bean Bowls
Total Calories: 1,310*
TUESDAY (10/24)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Air Fryer Chicken Bites with Black Beans and Rice (½ recipe) and 1 ounce avocado
Total Calories: 1,239*
WEDNESDAY (10/25)
B: ¾ cup plain nonfat Greek yogurt with 2 diced figs and 2 tablespoons chopped pecans
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Creamy Sausage and Potato Soup
Total Calories: 1,075*
THURSDAY (10/26)
B: Huevos Pericos (½ recipe) with 1 slice whole grain toast
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Turkey Cutlets with Parmesan Crust and 1 ¼ cup Shaved Brussels Sprouts Salad with Pears and Pomegranate
Total Calories: 1,107*
FRIDAY (10/27)
B: Huevos Pericos (½ recipe) with 1 slice whole grain toast
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil
Total Calories: 1,183*
SATURDAY (10/28)
B: Stuffed Bagel Balls** and a pear
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with 10 sweet potato chips
D: DINNER OUT
Total Calories: 636*
SUNDAY (10/29)
B: Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt with ½ a grapefruit
L: Pizza Sausage Rolls with 8 baby carrots
D:Pork Chops with Mushrooms and Shallots with Parmesan Crusted Delicata Squash (recipe x 2)
Total Calories: 1,070*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Double dough recipe for lunch on Sunday.
Shopping List
Produce
- 2 medium (ripe) bananas
- 2 medium fresh figs
- 1 large red pear
- 4 medium pears (any variety)
- 1 small pomegranate (or 1 small package seeds)
- 2 large grapefruit
- 3 medium lemons
- 5 medium limes
- 2 small (5-ounce) Hass avocados
- 2 medium cucumbers
- 1 large red bell pepper
- 2 large cubanelle peppers
- 2 large heads garlic
- 1 large shallot
- 1 (2-inch) piece fresh ginger
- 2 pounds sweet potatoes
- 1 ½ pounds yellow potatoes
- 2 delicata squash (about 2 pounds total)
- ¾ pound Brussels sprouts (or 1 bag pre-shredded)
- 1 small head cauliflower
- 1 pound string beans
- 10 ounces sliced baby bella mushrooms
- 1 medium bag baby carrots
- 1 large bunch scallions
- 1 small bunch fresh Italian parsley
- 1 medium PLUS 1 large bunch cilantro
- 1 medium bunch culantro (optional, for Sofrito)
- 1 small bunch/container fresh thyme
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell baby arugula
- 1 (14-ounce) package tri-color coleslaw
- 1 small head Lacinato kale
- 1 large head Iceberg lettuce
- 3 large vine-ripened tomatoes
- 1 small PLUS 1 medium red onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 3 pounds boneless, skinless chicken breasts
- 1 pound (4) turkey breast cutlets
- 6 mild Italian turkey or chicken sausage links
- 1 package center-cut bacon
- ¾ pound deli chicken or turkey breast
- 1 pound wild salmon
- 1 pound (4) bone-in pork chops
Grains*
- 1 package quick oats
- 1 package seasoned breadcrumbs
- 1 small loaf sliced whole grain bread
- 1 small package all-purpose or whole wheat flour
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small package dry long grain white rice (I like Carolina)
- 1 medium package corn tortillas (you need 8)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Dijon mustard
- Pure maple syrup
- Mayonnaise
- Chili powder
- Chipotle powder
- Cumin
- Coriander
- Garlic powder
- Italian dressing
- Adobo seasoning
- Italian seasoning
- Sazon (or ingredients to make your own)
- Apple cider vinegar
- Reduced sodium soy sauce*
- Toasted sesame oil
- Sesame seeds
- Gochujang
- Bagel toppings (optional): everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 small package butter
- 1 large wedge fresh Parmesan cheese
- 1 small package goat or feta cheese
- 1 (8-ounce) block 1/3 less fat cream cheese
- 1 small package sliced provolone or mozzarella cheese
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (16-ounce) container whole milk plain Greek yogurt
Canned and Jarred
- 1 small jar marinara or pizza sauce
- 2 (15-ounce) cans black beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can cannellini beans
- 1 (32-ounce) carton low sodium chicken or vegetable broth
- 1 (14-ounce) can low sodium chicken stock
- 2 (2.6-ounce) packets light tuna in water
- 1 small can/jar chipotle peppers in adobo
Misc. Dry Goods
- 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
- 1 small package vegetable or chicken bouillon cubes
- 1 medium bag sweet potato chips
- 1 small package brown sugar
- 1 small package granulated sugar
- Baking powder
- 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
- 1 small package walnuts (if buying from bulk bin, you need about 2 tablespoons)
- 1 small package pepitas (if buying from bulk bin, you need ¼ cup)
Non-Food Items
- Parchment paper
*You can buy gluten free, if desired