7 Day Healthy Meal Plan (September 13-19)

posted September 10, 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

Did you know that September is one of the best times to go apple picking? Gala and McIntosh are some of the varieties to ripen first. A few of my favorite recipes to use up all those fall apples are my Easiest Crockpot Apple Butter, the Delightfully Baked Apples, or for a sweet treat for the kids try Donut-Shaped Apple Snacks. For even more recipes just put “apple” in the search bar!

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!


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 (9/13)
B: 2 hard-boiled eggs and a nectarine (0B 4G 0P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with 8 baby carrots (0B 0G 0P)
D: Cheesy Eggplant Gnocchi Caprese (11B 11G 11P)

Totals: WW Points 15B 20G 15P, Calories 901*

TUESDAY (9/14)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with 8 baby carrots (0B 0G 0P)
D: Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons shredded cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 13B 19G 10P, Calories 974*

B: 2 hard-boiled eggs and a pear (0B 4G 0P)
L: LEFTOVER Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons shredded cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Summer Vegetables with Sausage and Potatoes Skillet (7B 7G 4P)
Totals: WW Points 10B 19G 7P, Calories 874*

B: Banana Nut Protein Oats (6B 6G 3P)
L: LEFTOVER Turkey Chili Taco Soup* (0B 5G 0P) with 2 tablespoons shredded cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Crispy Breaded Pork Chops* (7B 7G 7P) with Chopped Feta Salad (5B 5G 5P)
Totals: WW Points 21B 26G 18P, Calories 1,266*

FRIDAY (9/17)
B: 2 hard-boiled eggs and a nectarine (0B 4G 0P)
L: BLT with Avocado (9B 9G 9P) and a pear (0B 0G 0P)
D: 2 Baked Corn and Crab Cakes (5B 8G 4P) with a green salad # (1B 1G 1P)
Totals: WW Points 15B 22G 14P, Calories 896*

B: Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: BLT with Avocado (9B 9G 9P)

Totals: WW Points 15B 19G 15P, Calories 588*

SUNDAY (9/19)
B: LEFTOVER Breakfast Casserole with Spinach and Feta (6B 10G 6P)
L: Spicy California Shrimp Stack (5B 5G 3P)
D: Turmeric Roasted Chicken and Sweet Potatoes (11B 11G 8P)

Totals: WW Points 22B 26G 17P, Calories 1,037*

*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.

# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc

Shopping List


  • 2 medium nectarines
  • 1 medium pear (any variety)
  • 2 medium bananas
  • 2 medium lemons
  • 2 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
  • 1 medium head garlic
  • 3 medium PLUS 2 large shallots
  • 1 small PLUS 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 1 medium orange bell pepper
  • 14 ounces (2) sweet potatoes or yams
  • 1 pound baby red potatoes
  • 1 pound eggplant
  • 1 medium ear of corn
  • 2 small zucchini
  • 1 small cucumber
  • 1 large English cucumber
  • 1 small bunch celery
  • 1 large bag baby carrots
  • 2 medium bunches scallions
  • 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)
  • 1 small bunch/container fresh basil
  • 1 small bunch/container fresh rosemary
  • 1 small bunch/container fresh dill
  • 1 small bunch fresh Italian parsley
  • 2 large heads Romaine lettuce
  • 1 (1-pound) bag/clamshell baby spinach
  • 4 medium vine-ripened tomatoes
  • 3 plum tomatoes
  • 1 small red onion
  • 1 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

  • 1.3 pounds 99% lean ground turkey
  • 14 ounces Italian chicken sausage
  • 6 (3/4-inch thick) center cut boneless pork chops
  • 1 large package center-cut bacon
  • 1 pound premium lump crab meat
  • ¾ pound peeled and deveined shrimp (can sub ½ pound pre-cooked, if desired)
  • 4 medium chicken drumsticks
  • 4 medium bone-in chicken thighs


  • 1 loaf sliced whole grain bread
  • 1 (1-pound) package gnocchi (I like Delallo)
  • 1 small package quick oats
  • 1 small package panko breadcrumbs
  • 1 small package cornflakes
  • 1 small bag dry brown rice (or 1 1/3 cups pre-cooked)
  • 1 small box reduced fat Ritz crackers

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)
  • Regular or light mayonnaise
  • Red wine vinegar
  • Rice vinegar
  • Reduced sodium soy sauce*
  • Sriracha sauce
  • Maple syrup
  • Reduced or low sodium taco seasoning (or ingredients to make your own)
  • Garlic powder
  • Onion powder
  • Chili powder
  • Paprika
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Turmeric
  • Ground ginger
  • Herbs de Provence or poultry seasoning
  • Furikake (can sub sesame seeds on Shrimp Stack, if desired)

Dairy & Misc. Refrigerated Items

  • 3 dozen large eggs
  • 1 pint liquid egg white
  • 1 (8-ounce) package reduced fat cheddar or American cheese
  • 1 tub mozzarella cheese balls
  • 1 (8-ounce) bag shredded cheddar or Mexican cheese blend
  • 1 (1-pound) tub feta cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 pint heavy cream
  • 1 pint 2% milk
  • 1 (6-ounce) tub plain nonfat Greek yogurt

Canned and Jarred

  • 1 (4.5-ounce) can tuna in water
  • 1 (28-ounce) can San Marzano Style crushed tomatoes
  • 1 (10-ounce) can RoTel tomatoes with green chilies
  • 1 (15-ounce) can corn (can sub frozen or fresh, if desired)
  • 1 (15-ounce) can no salt added kidney beans
  • 1 (15-ounce) can chickpeas
  • 1 (8-ounce) can tomato sauce
  • 1 (16-ounce) can fat free refried beans
  • 1 (32-ounce) carton reduced sodium chicken broth
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

  • 1 small container liquid vanilla protein shake (I like Orgain’s)
  • 1 small package chopped walnuts (if buying from bulk bin, you need about 1 ½ tablespoons)
  • 1 bottle dry white wine

*You can buy gluten free, if desired

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