posted September 23, 2022 by Gina
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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.
7 Day Healthy Meal Plan
Happy fall!!! Early fall means squash will be abundant! When picking butternut squash look for one that feels heavy for its size, for spaghetti squash it should be golden yellow or dark yellow. Make sure you try some of my other favorite squash recipes like Parmesan Crusted Delicata Squash and Roasted Acorn Squash with Brown Sugar. What’s your favorite?
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Ultimate Skinnytaste Meal Planner
I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the meal planner here:
A note about WW Personal Points:
I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (9/26)
B: Petite Crustless Quiche with ½ cup grapes
L: Italian Chopped Salad with 6 Triscuits
D: Instant Pot Baked Ziti
Total Calories: 1,112*
TUESDAY (9/27)
B: LEFTOVER Petite Crustless Quiche with ½ cup grapes
L: LEFTOVER Italian Chopped Salad with 6 Triscuits
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes
Total Calories: 1,073*
WEDNESDAY (9/28)
B: LEFTOVER Petite Crustless Quiche with ½ cup grapes
L: Arugula Pasta Salad with Chickpeas and Sun Dried Tomatoes
D: White Bean Pumpkin Turkey Chili with 2 tablespoons shredded cheddar, 1 tablespoon light sour cream and 12
tortilla chips
Total Calories: 1,034*
THURSDAY (9/29)
B: Overnight Oats with Figs and Honey
L: LEFTOVER Arugula Pasta Salad with Chickpeas and Sun Dried Tomatoes
D: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons shredded cheddar, 1 tablespoon light sour
cream and 12 tortilla chips
Total Calories: 1,010*
FRIDAY (9/30)
B: Overnight Oats with Figs and Honey
L: LEFTOVER Arugula Pasta Salad with Chickpeas and Sun Dried Tomatoes
D: Parmesan-Herb Baked Salmon with ¾ cup brown rice and Roasted Parmesan Green Beans
Total Calories: 1,000*
SATURDAY (10/1)
B: Whole Wheat Pumpkin Pancakes with 1 tablespoon maple syrup and ½ a sliced banana
L: Air Fryer Buffalo Chicken Nuggets with Corn Tomato Avocado Salad
D: DINNER OUT
Total Calories: 646*
SUNDAY (10/2)
B: Avocado Toast with Halloumi and Egg (recipe x 4)
L: 2 Quickest Cast-Iron Thin Tortilla Crust Pizza (recipe x 4)
D: Sausage and Potato Soup
Total Calories: 933*
*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.
Shopping List
Produce
- 2 medium fresh figs
- 2 medium bananas
- ¾ pound red or green seedless grapes
- 1 medium lemon
- 1 small bell pepper (any color)
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 3 Persian cucumber (or 1 large English)
- 1 small English cucumber
- 2 medium heads garlic
- 1 large ear of corn
- 1 ½ pounds yellow potatoes
- 1 ½ pounds (4 medium) sweet potatoes
- ¾ pound green beans
- 1 small bunch scallions
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh chives (can sub scallion greens in Parmesan Salmon, if desired)
- 1 small bunch Italian parsley
- 1 (5-ounce) bag/clamshell baby arugula
- 1 (10-ounce) bag/clamshell baby spinach
- 1 small head Romaine lettuce
- 1 small container microgreens
- 1 medium vine-ripened tomato
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium yellow onion
- 1 small red onion
Meat, Poultry and Fish
- 4 mild Italian turkey or chicken sausage links
- 2 pounds 99% lean ground turkey
- 2 pounds (4) boneless, skinless chicken breasts
- 1 (2 pound) skin-on whole wild salmon filet
- 1 small package sliced genoa salami (if buying from deli counter, you need 1 ounce)
- 1 small package turkey kielbasa
Grains*
- 1 small box Triscuits
- 1 large bag tortilla chips
- 1 small bag all-purpose flour
- 1 small bag white whole wheat flour
- 1 small package quick oats
- 1 package (6-inch) flour tortillas (regular, low carb, or gluten free. You need 8)
- 1 small loaf sourdough bread (sliced or whole loaf)
- 1 package whole wheat ziti or cavatappi (I like Delallo)
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package seasoned 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)
- Red wine vinegar
- Garlic powder
- Balsamic vinegar
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Raw honey
- Light mayonnaise
- Cinnamon
- Pumpkin pie spice
- Pure maple syrup
- Vanilla extract
- Frank’s RedHot Sauce
- Paprika
- Italian seasoning
Dairy & Misc. Refrigerated Items
- 1 pint liquid egg whites
- 1 dozen large eggs
- 1 medium wedge fresh Parmesan cheese
- 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan in TK, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded whole milk mozzarella
- 1 (16-ounce) bag shredded cheddar cheese
- 1 chunk halloumi cheese
- 1 small tub light sour cream
- 1 small tub part-skim ricotta
- 1 pint skim milk (or milk of your choice)
- 1 pint buttermilk
Canned and Jarred
- 1 large jar roasted red peppers
- 1 small jar sun dried tomatoes
- 1 (15-ounce) can chickpeas
- 3 (15-ounce) cans white northern or navy beans
- 1 (4.5-ounce) can chopped green chilies
- 2 (15-ounce) cans pumpkin puree
- 2 (32-ounce) cartons low sodium chicken broth
- 1 jar marinara sauce (or ingredients to make your own)
- 1 jar/can enchilada sauce (or ingredients to make your own)
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
- 1 small package chopped pecans (if buying from bulk bin, you need 5 tablespoons)
- 1 small package sunflower seed kernels (if buying from bulk bin, you need 2 teaspoons)
- Baking powder
*You can buy gluten free, if desired
