7 Day Healthy Meal Plan (September 20-26)

posted September 17, 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.

Table of Contents

7-Day Healthy Meal Plan

One thing I love about fall—-soups! Especially when I can plan ahead for busy nights–I know everyone’s schedule is crazy- school is back in, kids have practices, footballs games, etc.- all fun things but still time consuming! I love a soup that can be thrown in a slow cooker in the morning and ready when you get home like my Lasagna Soup, or one that can be whipped up in an instant pot like my Chunky Beef, Cabbage and Tomato Soup.

These are all free each week, but I know it’s not a one size fits all. If you were willing to pay a small fee monthly to make them vegetarian, gluten-free, etc what would you hope to see?

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 (9/20)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chickpea Tuna Salad (0B 8G 0P) with 2 cups mixed greens (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)

Totals: WW Points 17B 28G 10P, Calories 1,008*

TUESDAY (9/21)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chickpea Tuna Salad (0B 8G 0P) with 2 cups mixed greens (0B 0G 0P)
D: Mexican Shrimp Diablo (3B 6G 3P)

Totals: WW Points 9B 23G 9P, Calories 837*

WEDNESDAY (9/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Egg Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Korean Grilled Chicken Breasts (2B 3G 2P) with ¾ cup brown rice** (5B 5G 0P) and Easy Garlic Broccolini (1B 1G 1P)

Totals: WW Points 19B 22G 14P, Calories 954*

THURSDAY (9/23)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Chicken Brown Rice Bowl (7B 10G 4P)
D: No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon sour cream (1B 1G 1P)

Totals: WW Points 20B 23G 15P, Calories 978*

FRIDAY (9/24)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
L: LEFTOVER No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon sour cream (1B 1G 1P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Totals: WW Points 17B 22G 12P, Calories 965*

SATURDAY (9/25)
B: Apple Nut Bread (5B 5G 5P) with ½ a sliced banana mixed with ½ cup berries (0B 0G 0P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a pear (0B 0G 0P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 11B 14G 11P, Calories 607*

SUNDAY (9/26)
B: LEFTOVER Apple Nut Bread (5B 5G 5P) with ½ a sliced banana mixed with ½ cup berries (0B 0G 0P)
L: 2 servings Mixed Baby Greens and Arugula with Blackberries and Pecans (10B 10G 9P)
D: Beef Stew with Pumpkin (9B 9G 9P)

Totals: WW Points 24G 24B 23P, Calories 994*

*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.
**Make an extra ½ cup of rice and ½ a (plain) chicken breast for lunch Thurs.

*Google doc

Shopping List

Produce

3 medium PLUS 1 large apple
4 medium pears
1 small PLUS 4 medium bananas
2 dry pints berries (your choice)
1 (6-ounce) package black berries
1 medium lime
1 medium lemon
1 small (4-ounce) PLUS 1 medium (5-ounce) avocado
2 medium heads garlic
1 (2-inch) piece fresh ginger
1 small package sprouts (such as daikon radish)
2 bunches broccolini
1 pound (2 medium) zucchini
1 medium English cucumber
2 medium ears of corn
1 medium sweet potato
1 (1 ½-pound) pumpkin, acorn or butternut squash
2 large bunches scallions
1 small bunch cilantro
1 small bunch/container fresh chives (can sub scallion greens as garnish on Egg Salad, if desired)
1 small bunch/container fresh thyme (can sub dry in Beef Stew, if desired)
1 (6-ounce) bag/clamshell fresh baby spinach
1 (6-ounce) bag/clamshell fresh baby arugula
1 (6-ounce) bag/clamshell mixed greens
1 dry pint cherry or grape tomatoes
1 medium vine-ripened tomato
1 medium red onion
1 small PLUS 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

1 pound large peeled and deveined shrimp
1 1/3 pounds boneless, skinless chicken breasts
1 ¼ pounds 93% lean ground turkey
1 pound wild salmon
2 pounds beef chuck

Grains*

1 package whole wheat ziti or cavatappi (I like Delallo)
2 small sandwich rolls (can sub sliced bread in Egg and Scallion Sandwich, if desired)
1 package dry brown rice (or 5 ½ cups pre-cooked)
1 package white whole wheat flour (I like King Arthur)
1 small loaf whole grain sliced bread

Condiments and Spices

Extra virgin olive oil
Vegetable oil
Olive oil spray (or get a Misto oil mister)
Baking spray
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Cinnamon
Nutmeg
Ginger
Red wine vinegar
Garlic powder
Oregano
Pure maple syrup
Regular or light mayonnaise
Reduced sodium soy sauce*
Wasabi paste (in a tube)
Sesame oil
Red pepper flakes
Toasted sesame seeds
Sriracha sauce
Cumin
Chili powder
Paprika
Bay leaves
Mirin
Rice wine vinegar
All spice
Vanilla extract
Champagne vinegar
Basil

Dairy & Misc. Refrigerated Items

1 dozen large eggs
1 small box unsalted butter
1 small tub sour cream
1 small tub part-skim ricotta cheese
1 (8-ounce) bag part-skim mozzarella cheese
1 small wedge Pecorino Romano
1 small wedge gruyere cheese (can sub ½ ounce shredded Pecorino in Chicken Rice Bowl, if desired)
1 (32-ounce) container 0% fat plain yogurt (I like Stonyfield)
1 (6-ounce) container plain whole milk Greek yogurt
1 (8-ounce) container unsweetened almond milk