posted September 24, 2021 by Gina
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.
7-Day Healthy Meal Plan
Fall leaves, fall sweaters, fall colors—pumpkins!!!!!! Who else is excited??!!! I love the versatility of pumpkins in recipes! I have so many pumpkin recipes it hard to pick my favorite, but some of the top contenders are my Roasted Pumpkin Sage Soup, Skinny Pumpkin Granola and my Turkey Pumpkin White Bean Chili. For something sweet try my Pumpkin Cream Cheese Muffins!
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! Check out my new Skinnytaste Meal Planner which is now out for pre-order!
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!
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 cocktails, 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 (9/27)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P) with ¼ cup raw almonds (5B 5G 5P)
D: Cream of Broccoli Soup (4B 4G 4P) with a grilled cheese sandwich* (8B 8G 8P)
Totals: WW Points 27B 29G 27P, Calories 1,061**
TUESDAY (9/28)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P) with ¼ cup raw almonds (5B 5G 5P)
D: Bisteces a la Mexicana (3B 3G 3P) with Latin Yellow Rice (6B 6G 6P)
Totals: WW Points 27B 27G 24P, Calories 1,121**
WEDNESDAY (9/29)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes (8B 8G 3P)
D: LEFTOVER Bisteces a la Mexicana (3B 3G 3P) with Latin Yellow Rice (6B 6G 6P)
Totals: WW Points 21B 23G 16P, Calories 970**
THURSDAY (9/30)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes (8B 8G 3P)
D: Turmeric Braised Chicken with Golden Beets and Leeks (9B 9G 9P)
Totals: WW Points 24B 24G 16P, Calories 1,117**
FRIDAY (10/1)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes (8B 8G 3P)
D: Maple Soy Glazed Salmon (3B 7G 3P) with Roasted Brussels Sprouts and Butternut Squash (1B 1G 1P)
Totals: WW Points 16B 22G 11P, Calories 946**
SATURDAY (10/2)
B: Chewy Chocolate Chip Oatmeal Breakfast Cookies (3B 3G 1P) with 1/2 cup blueberries (0B 0G 0P)
L: Chicken Cutlet Caprese Salad (9B 12G 9P)
D: DINNER OUT OR ORDER IN!
Totals: WW Points 12B 15G 10P, Calories 603**
SUNDAY (10/3)
B: Open-Faced Omelet with Feta, Roasted Tomatoes and Spinach (recipe x 2) (2B 5G 2P) with 2 slices bacon (2B 2G 2P) and an orange (0B 0G 0P)
L: Buffalo Shrimp Lettuce Wraps (4B 5G 4P)
D: Slow Cooker French Dip Sandwich with Caramelized Onions (9B 9G 9P) and a green salad # (1B 1G 1P)
Totals: WW Points 18B 22G 18P, Calories 922**
*Grilled cheese sandwich includes 2 slices thin whole grain bread and 1 ounce cheddar cheese.
**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.
# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, bell pepper and ¼ cup light vinaigrette.
Shopping List
Produce
- 3 medium bananas
- 1 dry pint blueberries
- 4 medium oranges
- 3 medium lemons
- 1 medium head garlic
- 1 large green bell pepper
- 1 medium PLUS 1 large red bell pepper
- 4 medium jalapenos
- 1 pound broccoli florets (or ¾ pound pre-cut)
- 1 pound Brussels sprouts
- 1 (1-pound) butternut squash
- 1 bunch (4) golden beets
- 1 large cucumber/
- 2 medium leeks
- 1 large bunch scallions
- 1 small bunch celery
- 2 medium carrots
- 1 small (5-ounce) Hass avocado
- 1 (5-ounce) bag/clamshell fresh baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (1-pound) bag/clamshell mixed greens
- 1 small head Romaine or butter lettuce
- 1 large bunch fresh cilantro
- 1 medium bunch/container fresh thyme
- 1 small bunch/container mint (can sub 1 tablespoon basil in Farro Salad, if desired)
- 1 small bunch/container fresh basil
- 1 dry pint heirloom cherry tomatoes
- 1 (1-pound) container grape or cherry tomatoes
- 1 medium vine-ripened tomato
- 1 large white onion
- 1 small red onion
- 1 medium PLUS 5 large yellow onions
Meat, Poultry and Fish
- 1 (3 to 4-pound) beef round roast
- 2 pounds top sirloin
- 1 package center-cut bacon
- 1 pound large peeled and deveined shrimp
- 1 ½ pounds (4) wild salmon filets
- 1 pound (2) boneless, skinless chicken breasts
- 1 small package (4) chicken drumsticks
- 1 small package (4) bone-in chicken thighs
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package short pasta (such as fusilli, penne or rigatoni)
- 1 small package quick oats
- 1 container seasoned breadcrumbs
- 1 small package dry pearled farro (if buying from bulk bin, you need 1 cup)
- 1 small package dry long grain rice
- 1 large whole grain baguette
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)
- Black pepper
- Whole peppercorns
- Bay leaves
- Worcestershire sauce
- Franks RedHot sauce
- Sriracha sauce
- Light vinaigrette dressing (or make your own with ingredients in list)
- Balsamic glaze (can sub balsamic vinegar and make your own dressing for Chicken Caprese Salad, if desired)
- Reduced sodium soy sauce*
- Pure maple syrup
- Ground ginger
- Turmeric
- Cumin
- Sazon (I like Badia. Or buy coriander and garlic powder and make your own with ingredients in list)
- Oregano
- Red wine vinegar
- Cinnamon
- Pumpkin pie spice
- Rosemary
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 wedge fresh Parmesan cheese
- 1 large block sharp cheddar cheese
- 1 (8-ounce) package sliced reduced fat mozzarella or provolone cheese (I like Sargento)
- 1 small tub reduced fat sour cream
- 1 (6-ounce) package crumbled feta cheese
- 1 (8-ounce) chunk Bocconcini mozzarella
- 1 small box butter
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container unsweetened oat milk (can sub a larger container of 2% milk and use 1/2 cup in each Pumpkin Overnight Oats)
- 1 jar/bottle light blue cheese or ranch dressing (or ingredients to make your own)
Canned and Jarred
- 1 (5-ounce) can albacore tuna in water
- 1 (32-ounce) carton PLUS 1 (14.5-ounce) can low sodium beef broth
- 1 (32-ounce) carton PLUS 1 (14.5-ounce) can reduced sodium chicken or vegetable broth
- 1 (28-ounce) can petite diced tomatoes
- 1 jar sun dried tomatoes
- 1 small jar capers
- 1 jar pumpkin butter (or ingredients to make your own)
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
- 1 small package pecan halves, pepitas or walnuts (if buying from bulk bin, you need 2 tablespoons)
- 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
- 1 small package chocolate chips
- 1 bottle dry white wine (can sub ½ cup chicken broth in Braised Chicken, if desired)
- 1 package chicken bouillon
*You can buy gluten free, if desired
