posted October 22, 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
Ghosts and goblins galore! Witches and pirates! It’s Halloween! I always love seeing the kids in their cute costumes! If you are planning for a school party check out my Mummy Cake Balls. Planning a ghoulish dinner at home for the kids? Try my French Bread Pizza Mummies and Candy Corn Fruit Parfaits! “Witch”ever you chose you won’t be sorry!
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 (10/25)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain bread (2B 2G 2P), ¼ cup fresh salsa (0B 0G 0P) and an
orange (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Spaghetti with Butternut Leek Parmesan Sauce (10B 10G 8P) with a green salad* (1B 1G 1P)
Totals: WW Points 14B 21G 12P, Calories 900**
TUESDAY (10/26)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice whole grain bread (2B 2G 2P), ¼ cup fresh salsa (0B 0G 0P) and an
orange (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Huevos Rancheros (recipe x 2) (7B 11G 6P)
Totals: WW Points 10B 21G 9P, Calories 940**
WEDNESDAY (10/27)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (2B 2G 2P)
D: Turkey Chili Stuffed Acorn Squash (5B 5G 5P)
Totals: WW Points 14B 20G 14P, Calories 880**
THURSDAY (10/28)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Lentil Bowls with Avocado, Eggs and Cholula (2B 9G 2P)
D: One Pan Roasted Potatoes, Sausage and Peppers (8B 8G 4P)
Totals: WW Points 16B 26G 12P, Calories 955**
FRIDAY (10/29)
B: I slice whole grain bread (2B 2G 2P) with 1 tablespoon peanut butter (3B 3G 3P) and 1 small sliced banana (0B
0G 0P)
L: Lentil Bowls with Avocado, Eggs and Cholula (2B 9G 2P)
D: Salmon Coconut Curry with Spinach and Chickpeas (4B 12G 4P)
Totals: WW Points 11B 26B 11P, Calories 1,056**
SATURDAY (10/30)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Classic Egg Salad (3B 6G 3P) over 2 cups mixed greens (0B 0G 0P)
D: DINNER OUT OR ORDER IN!
Totals: WW Points 8B 11G 4P, Calories 445**
SUNDAY (10/31)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: French Bread Pizza Mummies (7B 7G 7P) and an orange (0B 0G 0P)
D: Crockpot Chicken Taco Chili # (0B 5G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado
(1B 1G 1P)
Totals: WW Points 15B 20G 11P, Calories 858**
*Green salad includes 6 cups chopped Romaine, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas
and ¼ cup light vinaigrette.
**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.
# Freeze any leftover you/your family won’t eat.
Shopping List
Produce
- 6 medium oranges
- 1 medium apple (such as Honey Crisp or Gala)
- 1 small PLUS 4 medium bananas
- 1 medium lemon
- 1 medium lime
- 1 dry pint fresh blueberries (can sub frozen, if desired)
- 1 small head garlic
- 1 (2-inch) piece fresh ginger
- 1 large (7-ounce) Hass avocado
- 1 small cucumber
- 1 large Fresno chili
- 2 medium red bell peppers
- 1 pound butternut squash
- 2 large acorn squash
- 1 ½ pounds Russet or new potatoes
- 1 medium carrot
- 1 large leek
- 1 small bunch scallions (such greens for chives [garnish] on Egg Salad)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh rosemary (can sub ½ teaspoon dry in One Pan Potatoes, Sausage and Peppers, if desired)
- 1 large bunch fresh cilantro
- 1 large head Romaine lettuce
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag/clamshell mixed greens
- 1 dry pint grape or cherry tomatoes
- 4 medium vine-ripened tomatoes
- 1 small red onion
- 5 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1 pound 93% lean ground turkey
- 1 ½ pounds boneless, skinless chicken breasts
- 1 pound raw Italian chicken sausage
- 1 ½ pounds (4) skin-on salmon filets
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package spaghetti
- 1 small package (6-inch) corn tortillas
- 1 package steel cut oats
- 1 (8-ounce) whole wheat 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)
- Pepper grinder (or fresh peppercorns)
- Light vinaigrette dressing
- Cumin
- Chili powder
- Paprika
- Bay leaves
- Cholula hot sauce
- Garlic powder
- Madras curry powder
- Ground cinnamon
- Cinnamon sticks
- Nutmeg
- Pure maple syrup or honey
- Mayonnaise
- Onion powder
- Oregano
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (8-ounce) package sliced mozzarella cheese
- 1 (8-ounce) package shredded sharp cheddar cheese
- 1 small wedge fresh parmesan cheese
- 1 small round cotija cheese or queso blanco
- 1 (8-ounce) container skim or non-dairy milk
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 container light butter
- 1 tub fresh salsa
Canned and Jarred
- 3 (10-ounce) cans RoTel diced tomatoes with chilies
- 1 (15-ounce) can tomato sauce
- 1 small jar marinara sauce
- 2 (4-ounce) cans diced green chilies
- 1 (2.25-ounce) can sliced black olives
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 2 (15-ounce) cans chickpeas
- 1 (14-ounce) can light coconut milk
- 1 small jar peanut butter
Frozen
- 1 (10-ounce) package corn kernels
Misc. Dry Goods
- 1 small package raw sugar (if buying from bulk bin, you need 1 ½ tablespoons)
- 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
- 1 small package chopped walnuts or pecans (if buying from bulk bin, you need ¼ cup)
- 1 small package dry green lentils (can buy pre-cooked or canned, if desired)
*You can buy gluten free, if desired
