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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.
7-Day Healthy Meal Plan
The temps are getting cooler, the air is getting crisp—fall is here!!! This is one of my favorite seasons!! I love to go apple picking and make homemade apple butter and apple sauce, and who doesn’t love pumpkin!!? Check out my super easy pumpkin pie dip. Yum!! Also Skinnytaste Meal Prep Cookbook made the NYT Best Sellers list again this week, thank you! If you want to order a signed copy, Barnes and Noble is selling a signed edition!
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
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. You should aim for around 1500 calories* per day.
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!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for co*cktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
MONDAY (10/5)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Minestrone Soup (2B 4G 2P) and 2 Easy Garlic Knots (4B 5G 4P)
Totals: WW Points 17B 22G 17P, Calories 907 #
TUESDAY (10/6)
B: Banana Bread Muffin in a Cup (2B 2G 2P) and an orange (0B 0G 0P)
L: LEFTOVER Minestrone Soup (2B 4G 2P) with 6 Triscuits (3B 3G 3P)
D: Chicken Taco Poblano Rice Bowls (8B 11G 3P)
Totals: WW Points 15B 20G 10P, Calories 955 #
WEDNESDAY (10/7)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: LEFTOVER Minestrone Soup (2B 4G 2P) with 6 Triscuits (3B 3G 3P)
D: Turkey Meatball Spinach Tortellini Soup* (6B 6G 6P)
Totals: WW Points 15B 19G 15P, Calories 899 #
THURSDAY (10/8)
B: Banana Bread Muffin in a Cup (2B 2G 2P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Meatball Tortellini Soup (6B 6G 6P) and 1 cup grapes (0B 0G 0P)
D: Spinach and Feta Stuffed Chicken Breasts (½ recipe) (2B 3G 2P) with Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 15B 16G 15P, Calories 808 #
FRIDAY (10/9)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Meatball Tortellini Soup (6B 6G 6P) and 1 cup grapes (0B 0G 0P)
D: Lemon-Chili Shrimp Avocado Quinoa Bowls** (8B 10G 4P)
Totals: WW Points 19B 24G 15P, Calories 1,109 #
SATURDAY (10/10)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 2 teaspoons whipped butter (2B 2G 2P) and 1 tablespoon
maple syrup (3B 3G 3P)
L: Tuna Salad Endive Wraps (recipe x 2) (1B 2G 1P) and an apple (0B 0G 0P)
D: ORDER IN!
Totals: WW Points 12B 13G 12P, Calories 566 #
SUNDAY (10/11)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 2 teaspoons whipped butter (2B 2G 2P) and 1 tablespoon
maple syrup (3B 3G 3P)
L: Kale Salad with Quinoa and Cranberries (7B 7G 5P)
D: Turkey Chili Stuffed Acorn Squash (5B 5G 5P)
Totals: WW Points 23B 23G 21P, Calories 858 #
# 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.
*Leave 2 servings of tortellini out and add to soup when reheating for Thur/Fri lunch.
**Make extra 1 cup cooked quinoa for lunch Sunday.
Shopping List
Produce
- 3 medium bananas
- 2 medium oranges
- 4 medium apples (any variety)
- 4 medium lemons
- 1 medium lime
- 1 dry pint fresh blueberries
- ½ pound seedless grapes
- 1 medium (6-ounce) Hass avocado
- 1 medium English cucumber
- 1 large head garlic
- 1 small shallot
- 1 poblano pepper
- 1 small green bell pepper
- 1 medium zucchini
- 2 medium acorn squash
- 1 small head broccoli florets (you need ½ cup)
- 1 medium bunch celery
- 1 small bunch carrots
- 1 medium bunch scallions
- 1 bunch Lacinato kale
- 1 medium head endive
- 1 (5-ounce) bag/clamshell baby spinach
- 2 medium heads Romaine lettuce
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh basil (can sub 2 teaspoons dried basil in Minestrone, if desired)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh rosemary (can sub 1 sprig fresh oregano or a pinch of dried rosemary in Minestrone, if desired)
- 1 medium bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 medium Roma tomato
- 1 medium vine-ripened tomato
- 1 dry pint cherry or grape tomatoes
- 1 small and 2 medium red onions
- 1 small and 1 large yellow onions
Meat, Poultry and Fish
- 1 ¼ pounds (3) boneless, skinless chicken breasts
- ¾ pound (4) boneless, skinless thin chicken breast cutlets (can buy an extra 2 breasts and slice yourself, if desired)
- 1 ¾ pounds 93% lean ground turkey
- 1 ¼ pounds (about 24) peeled and deveined jumbo shrimp
Grains*
- 1 package 100 calorie sandwich rolls or deli thin flats
- 1 small box Triscuits
- 1 package whole wheat seasoned breadcrumbs
- 1 small package white whole wheat flour
- 1 medium package unbleached all-purpose flour
- 1 small package tri-color or red quinoa
- 1 package small pasta (such as ditalini or elbows)
- 1 small package dry brown rice (or 3 cups pre-cooked)
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)
- Light mayonnaise
- Bay leaves
- Vanilla extract
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Red wine vinegar
- Honey
- Crushed red pepper flakes
- Pure maple syrup
- Bay leaves
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 block fresh feta cheese
- 1 box unsalted butter
- 1 tub whipped butter
- 1 small tub fat-free ricotta cheese
- 1 (8-ounce) bag shredded sharp cheddar cheese
- 1 pint 1% buttermilk
- 1 package fresh spinach and cheese tortellini
- 1 medium wedge fresh Parmigiano Reggiano (or Parmesan) cheese
- 1 small tub light sour cream (optional, for Chicken Taco Bowls. Can sub ¼ cup Greek yogurt, if desired)
- 1 (17.5-ounce) tub nonfat plain Greek yogurt (I like fa*ge or Stonyfield)
Canned and Jarred
- 1 small jar pitted kalamata olives
- 1 (15-ounce) can cannellini or navy beans
- 1 (28-ounce) can petite diced tomatoes
- 2 (32-ounce) PLUS 1 (48-ounce) cartons reduced sodium chicken broth
- 2 (5-ounce) cans chunk light tuna in water
- 1 (10-ounce) can RoTel mild tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
Frozen
- 1 (5-ounce) package chopped spinach
- 1 small bag corn kernels
Misc. Dry Goods
- Baking powder
- Baking soda
- 1 small package granulated sugar
- Optional Banana Muffin add-ins: mini chocolate chips, sprinkles, chopped pecans, or hemp seeds
- 1 small package chopped walnuts
- 1 small package sliced almonds
- 1 small package dried cranberries (if buying from bulk bin, you need ¼ cup)
*You can buy gluten free, if desired
