Healthy

7 Day Healthy Meal Plan (October 18-24)

posted October 15, 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

When the autumn temps go down its time to turn on the chili! Like chicken chili? Try my Crock Pot Chicken Taco Chili. Like turkey chili? Try my White Bean Turkey Chili. Like beef? Try my Quick Beef Chili. Don’t like any meat? Check out the recipe in this weeks meal plan or my Hearty Vegetarian Pumpkin Chili. Tell me your favorite!

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 (10/18)
B: Easy Pumpkin Spiced Granola (5B 5G 3P) over 1 cup nonfat plain Greek yogurt (0B 3G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt (2B 5G 2P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 15B 23G 13P, Calories 997*

TUESDAY (10/19)
B: 2 hard-boiled eggs (0B 4G 0P) with a pear (0B 0G 0P)
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt (2B 5G 2P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Shrimp Scampi Tacos with Caesar Salad Slaw (6B 10G 6P)

Totals: WW Points 11B 22G 11P, Calories 913*

WEDNESDAY (10/20)
B: Easy Pumpkin Spiced Granola (5B 5G 3P) over 1 cup nonfat plain Greek yogurt (0B 3G 0P)
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt (2B 5G 2P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Arroz con Pollo, Lightened Up (9B 9G 9P) with Roasted Broccoli Rabe with Garlic (recipe x 2) (2B 2G 2P)

Totals: WW Points 21G 27G 19P, Calories 1,111*

THURSDAY (10/21)
B: 2 hard-boiled eggs (0B 4G 0P) with a pear (0B 0G 0P)
L: Chicken Club Lettuce Wrap Sandwich (5B 7G 5P) and an apple (0B 0G 0P)
D: LEFTOVER Arroz con Pollo, Lightened Up (9B 9G 9P) with Roasted Broccoli Rabe with Garlic (2B 2G 2P)

Totals: WW Points 16B 22G 16P, Calories 1,090*

FRIDAY (10/22)
B: Easy Pumpkin Spiced Granola (5B 5G 3P) over 1 cup nonfat plain Greek yogurt (0B 3G 0P)
L: Egg, Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Naked Salmon Burgers with Sriracha Mayo (3B 7G 3P)

Totals: WW Points 12B 21G 10P, Calories 860*

SATURDAY (10/23)
B: Easy Bagel Recipe** (3B 4G 3P) with 2 tablespoons whipped cream cheese (2B 2G 2P), sliced cucumbers, tomato and red onion (0B 0G 0P)
L: Minestrone Soup (2B 4G 2P) with Everything Parmesan Crisps (recipe x 2) (2B 2G 2P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 9B 12G 9P, Calories 494*

SUNDAY (10/24)
B: Bacon Egg and Avocado Breakfast Sandwich (6B 10G 6P)
L: LEFTOVER Minestrone Soup (2B 4G 2P) with Everything Parmesan Crisps (2B 2G 2P)
D: Spaghetti Squash with Meat Ragu (3B 3G 3P) with a Caesar salad # (2B 3G 2P)
Totals: WW Points 15B 22G 15P, Calories 897*

*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.

**Double dough recipe for breakfast Sunday
# Caesar salad includes with 8 cups chopped romaine, ½ cup LEFTOVER Skinny Caesar Dressing and ¼ cup shredded parmesan cheese

*Google doc

Shopping List

Produce

  • 3 apples (any variety)
  • 2 pears (any variety)
  • 3 medium lemons
  • 2 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
  • 2 medium red bell peppers
  • 1 medium yellow bell pepper (can sub an extra ¼ cup red bell pepper in Minestrone Soup, if desired)
  • 2 large heads garlic
  • 1 medium jalapeno
  • 1 medium cucumber
  • 1 medium zucchini
  • 2 medium spaghetti squash
  • 1 small bunch celery
  • 2 medium carrots
  • 2 large bunches broccoli rabe (rapini)
  • 1 large bunch scallions
  • 1 medium bunch fresh Italian parsley
  • 1 small bunch fresh cilantro
  • 1 small bunch/container fresh basil
  • 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Minestrone Soup, if desired)
  • 1 medium head Iceberg lettuce
  • 1 small PLUS 1 large head Romaine lettuce
  • 1 (5-ounce) clamshell/bag baby arugula
  • 1 (5-ounce) clamshell/bag baby spinach
  • 5 medium vine-ripened tomatoes
  • 1 medium heirloom tomato
  • 1 small red onion
  • 3 medium yellow onions

Meat, Poultry and Fish

  • 6 ounces sliced chicken or deli turkey breast
  • 1 package center-cut bacon
  • 1 pound peeled and deveined jumbo shrimp
  • 1 pound wild salmon
  • 8 medium boneless, skinless chicken thighs
  • 1 pound 95% lean ground beef

Grains*

  • 1 small package dry quinoa
  • 1 small container old fashioned oats
  • 1 small bag long grain white rice
  • 1 small sandwich roll
  • 1 small package unbleached all-purpose flour
  • 1 small package corn tortillas
  • 1 package short pasta (such as ditalini or elbows)
  • 1 package panko breadcrumbs

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)
  • Pure maple syrup or honey
  • Pumpkin pie spice
  • Cinnamon
  • Vanilla extract
  • Regular or light mayonnaise
  • Cumin
  • Chili powder
  • Garlic powder
  • Onion powder
  • Smoked paprika
  • Red pepper flakes
  • Dijon mustard
  • White vinegar
  • Sazon seasoning (I like Badia)
  • Adobo seasoning
  • Chicken bouillon cubes
  • Sriracha sauce
  • Reduced sodium soy sauce*
  • Everything bagel seasoning (can sub for sesame seeds, onion flakes, garlic flakes and poppy seeds, if desired)
  • Bay leaves
  • Sesame seeds
  • Dried onion flakes
  • Dried garlic flakes
  • Poppy seeds

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 large wedge fresh Parmesan cheese
  • 1 box unsalted butter
  • 1 (8-ounce) package shredded cheddar or Mexican blend cheese
  • 1 tub whipped cream cheese
  • 2 (32-ounce) tubs nonfat plain Greek yogurt (I like Stonyfield or Fage)
  • 1 (6-ounce) container whole milk plain yogurt

Canned and Jarred

  • 1 (15-ounce) can cannellini or navy beans
  • 2 (15-ounce) cans black beans
  • 1 (32-ounce) container reduced sodium chicken or vegetable broth
  • 1 (14-ounce) can reduced sodium vegetable broth
  • 1 (28-ounce) can petite diced tomatoes
  • 1 (28-ounce) can crushed tomatoes (I like Tutturosso)
  • 1 (8-ounce) can tomato sauce
  • 1 (10-ounce) can RoTel tomatoes with green chilies
  • 1 (15-ounce) can pumpkin puree
  • 1 small can/jar anchovy filets

Frozen

  • 1 (8-ounce) package corn kernels

Misc. Dry Goods

  • Baking powder
  • 1 bottle dry white wine
  • 1 small package ground flaxseeds (flax meal) (if buying from bulk bin, you need ¼ cup)
  • 1 small package pepitas (if buying from bulk bin, you need ¼ cup)
  • 1 small package chopped pecans (if buying from bulk bin, you need ¼ cup)
  • 1 small package dried cranberries (if buying from bulk bin, you need ½ cup)

Non-Food Items

*You can buy gluten free, if desired

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