A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Sept 23-29)
Shout out to all my football fans! (Honestly I am not a big fan but I do love a good tailgate!) Whether you are a collegiate fan on Saturday or watching your favorite NFL team on Sunday- I have the perfect appetizer to please your crew! Check out my Loaded Nachos with Ground Turkey, Beans and Cheese, Everything Pigs in a Blanket or my Best Guacamole Recipe for an easy dip to take to an ‘away game’. Have a whole team gathering at your house? My Quick Beef Chili recipe is the perfect way to feed a crowd.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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!
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!)
My 5 Favorite Sales Happening Right Now
Check out my 5 favorite deals and sales happening this weekend.
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 (9/23)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Wild Mushroom and Farro Soup with Vegan Caesar Salad*
Total Calories: 1,179**
TUESDAY (9/24)
B: Egg Tomato and Scallion Sandwich and 1 cup blackberries
L: LEFTOVER Wild Mushroom and Farro Soup with Vegan Caesar Salad
D: Cheesy Rotisserie Chicken Enchilada Skillet
Total Calories: 1,226**
WEDNESDAY (9/25)
B: High-Protein Enchilada Scramble
L: LEFTOVER Wild Mushroom and Farro Soup with Vegan Caesar Salad
D: Turkey Pumpkin Chili with 1 ounce avocado and 2 tablespoons shredded cheese
Total Calories: 1,124**
THURSDAY (9/26)
B: Banana Nut Protein Oats
L: LEFTOVER Turkey Pumpkin Chili with 1 ounce avocado and 2 tablespoons shredded cheese
D: One-Pot Orzo with Sausage, Spinach and Corn
Total Calories: 1,172**
FRIDAY (9/27)
B: High-Protein Enchilada Scramble
L: LEFTOVER Turkey Pumpkin Chili with 1 ounce avocado and 2 tablespoons shredded cheese
D: Salmon Coconut Curry with Spinach and Chickpeas over ¾ cup brown rice
Total Calories: 1,290**
SATURDAY (9/28)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT
Total Calories: 633**
SUNDAY (9/29)
B: Protein Waffles with 1 tablespoon (melted) peanut butter and ½ sliced banana
L: LEFTOVER Slow Cooker Chicken and Lentil Soup
D: Salisbury Steak with Mushroom Gravy and Roasted Delicata Squash
Total Calories: 1,044**
*Set aside 2 servings of salad, with dressing on the side, for lunch Tues/Wed.
**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
- 4 medium bananas
- 2 medium lemons
- 1 (6-ounce) blackberries
- 2 medium sweet apples
- 1 small (5-ounce) PLUS 1 large (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 medium PLUS 1 large red bell pepper
- 1 large Fresno chili
- 2 large Cubanelle peppers
- 1 jalapeno pepper (optional, for Rotisserie Chicken Skillet)
- 1 pound sliced cremini mushrooms
- ½ pound sliced white mushrooms
- 1 small bunch celery
- 2 medium delicata squash (about 2 pounds total)
- 1 medium bunch carrots
- 2 medium radishes
- 1 large bunch scallions
- 1 small bunch fresh Italian parsley
- 1 large bunch fresh cilantro
- 1 medium bunch fresh culantro (optional, for sofrito)
- 1 small bunch/container/bunch fresh sage
- 1 small bunch/container fresh chives
- 3 medium heads Romaine lettuce
- 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag mixed greens
- 1 small container microgreens (optional, for Vegan Caesar Salad)
- 1 medium vine-ripened tomato
- 1 small red onion
- 1 small PLUS 5 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 (4-ounce) package Canadian bacon or pancetta
- 1 pound mild Italian chicken sausage
- 1 rotisserie chicken
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 1 1/3 pounds ground turkey or chicken (90-93% lean)
- 1 pound lean ground turkey
- 1 pound 93% lean ground beef
- 1 ½ pounds (4) skin-on salmon fillets
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
- Regular or light mayonnaise
- Thyme
- Crushed red pepper flakes (optional, for Vegan Caesar Salad)
- Dijon mustard
- Cumin
- Hot chili powder
- Chili powder
- Adobo seasoning
- Cinnamon or pumpkin pie spice
- Cayenne (optional, for Turkey Chili)
- Madras curry powder
- Nutmeg
- Turmeric
- Vanilla extract
- Red wine vinegar
- Worcestershire sauce
- Ground mustard
- Paprika
Dairy & Misc. Refrigerated Items
- 1 quart liquid egg whites
- ½ dozen large eggs
- 1 (6-ounce) container 4% whole milk small curd cottage cheese
- 1 (32-ounce) container nonfat plain yogurt
- 1 small container sour cream
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag shredded cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 1 small box butter
Grains*
- 1 small package all-purpose flour
- 1 small package quick oats
- 1 small package dry pearled farro
- 1 package dry orzo
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package corn tortillas
- 1 small loaf sliced whole grain bread
- 1 small sandwich roll (can sub sliced bread for Egg Sandwich)
- 1 package unseasoned breadcrumbs
Canned and Jarred
- 1 (2.6-ounce) packet light tuna in water
- 1 small jar capers
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can diced tomatoes
- 1 (8-ounce) can no salt added tomato paste
- 1 (10-ounce) can RoTel diced tomatoes
- 1 small can/jar chipotle chilis in adobo sauce
- 2 (32-ounce) cartons beef broth
- 2 (32-ounce) cartons chicken broth
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) can reduced sodium chicken or vegetable broth
- 1 (15-ounce) can low sodium black beans
- 1 (15-ounce) can white beans
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can pumpkin puree
- 1 (14-ounce) can light coconut milk
- 1 small jar peanut butter
Frozen
- 1 small package corn kernels
Misc. Dry Goods
- 1 (11-ounce) cartons liquid vanilla protein shake
- 1 pound dry green or brown lentils
- 1 small bottle Marsala wine
- 1 small package cocoa powder
- 1 small package raw sugar
- 1 small package walnuts (if buying from bulk bin, you need about ¾ cup)
- 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
- 1 small package sliced toasted almonds (if buying from bulk bin, you need 1/3 cup)
- 1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)
- 1 small package golden raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 package dried porcini mushrooms (you need 1 ounce)
- Baking powder
*You can buy gluten free, if desired
