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 (Oct 21-27)
For those who follow my free, weekly meal plans, keep an eye out! The next few weeks I will be alternating my regular plans with my new high protein meal plans. I have had so many positive comments about the high protein ones that I want to keep offering them!
On another note- October means all things pumpkin! From Pumpkin Overnight Oats, Pumpkin Bread and White Bean Pumpkin Turkey Chili to one my favorites- Pumpkin Pie Dip, you are sure to please every pumpkin lover in the family!
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:
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!)
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Check out my 5 favorite deals and sales happening this weekend.
- Calpak Anniversary Sale: Get up to 50% off sitewide, including $20 off the Luka Duffel, which is perfect for weekend trips and works as a personal item on airplanes.
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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 (10/21)
B: Mushroom-Spinach Scrambled Eggs
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Spicy Black Bean Burgers with Chipotle Mayonnaise with Raw Beet Salad with Apples and Carrots
Total Calories: 1,089*
TUESDAY (10/22)
B: Mushroom-Spinach Scrambled Eggs
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Madison’s Favorite Beef Tacos with Quick Black Beans (recipe x 2)
Total Calories: 1,131*
WEDNESDAY (10/23)
B: Greek Cottage Cheese Bowl
L: Classic Chicken Salad in a whole wheat pita with an orange
D: LEFTOVER Madison’s Favorite Beef Tacos with Quick Black Beans
Total Calories: 1,046*
THURSDAY (10/24)
B: Huevos Rancheros (½ recipe)
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Escarole Pasta with Sausage and Peppers and Arugula Salad
Total Calories: 1,151*
FRIDAY (10/25)
B: Huevos Rancheros (½ recipe)
L: LEFTOVER Escarole Pasta with Sausage and Peppers
D: Asian Salmon Bowl
Total Calories: 1,107*
SATURDAY (10/26)
B: Protein PB & J Smoothie Bowls (recipe x 4)
L: Sausage Tortellini Soup with 2 ounces multigrain baguette
D: DINNER OUT
Total Calories: 770*
SUNDAY (10/27)
B: Peanut Butter Breakfast Oatmeal Bowls (recipe x 4)
L: Air Fryer Chicken Wings with Low-Fat Buttermilk Ranch Dressing and 8 baby carrots
D: Fig Balsamic Roasted Pork Tenderloin with Raw Shredded Brussels Sprouts with Lemon and Oil and Roasted Butternut Squash
Total Calories: 1,095*
*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.
*Google doc
Shopping list
Produce
- 4 medium bananas
- 4 medium oranges
- 1 large red apple
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 3 large lemons
- 2 small (4-ounce) Hass avocados
- 1 large English cucumber
- 2 large cubanelle peppers
- 2 medium PLUS 1 large red bell pepper
- 1 medium yellow or orange bell peppers
- 2 medium heads garlic
- 8 ounces sliced mushrooms
- 1 small bunch celery
- 3 large carrots
- 1 large package baby carrots
- 1 large beet
- 2 large butternut squash
- 6 ounces Brussels sprouts (or 1 package pre-shredded)
- 1 small package sprouts (such as daikon)
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 medium head Escarole or other dark leafy green
- 1 small head Romaine lettuce
- 1 small PLUS 1 large bunch cilantro
- 1 small bunch Italian parsley
- 1 medium bunch culantro (optional, for sofrito)
- 1 small bunch/container fresh dill (can sub 1 tablespoon of another fresh herb in Greek Cottage Cheese Bowls, if desired)
- 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens for Ranch Dressing, if desired)
- 2 large bunches scallions
- 1 dry pint cherry or grape tomatoes
- 2 plum tomatoes
- 2 medium vine-ripened tomatoes
- 3 small PLUS 2 medium yellow onions
- 1 small red onion
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1 large package chicken wingettes and drumettes (you need 20 total)
- 1 ½ pounds sweet Italian chicken sausage
- 2 pounds 93% lean ground beef
- 1 (1-pound) wild salmon fillet
- 1 (20-ounce) pork tenderloin
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)
- Cumin
- Light mayonnaise
- Dijon mustard
- Seasoned salt
- Garlic powder
- Onion powder
- Paprika
- Oregano
- Thyme
- Ground sage
- White balsamic vinegar
- Hot sauce
- Chili powder
- Sazon seasoning
- Bay leaves
- Crushed red pepper flakes
- Toasted sesame seeds
- Sesame oil
- Reduced sodium soy sauce*
- Wasabi paste
- Mirin
- Rice wine vinegar
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 (9-ounce) package 3-cheese tortellini (such as Buitoni)
- 1 dozen large eggs
- 1 (16-ounce) container low fat cottage cheese (Good Culture)
- 1 small container fat free sour cream
- 1 (6-ounce) container nonfat Greek yogurt
- 1 medium wedge fresh Parmigiano Reggiano or Parmesan cheese
- 1 small package cotija cheese or queso blanco
- 1 small package feta cheese
- 1 (8-ounce) package shredded cheddar cheese
- 1 pint low fat buttermilk
- 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
Grains*
- 1 small package corn tortillas
- 1 large package crispy corn taco shells (you need 16)
- 1 small package whole wheat pita bread
- 1 (8-ounce) multigrain baguette
- 1 package quick oats
- 1 package 100 calorie whole wheat hamburger buns
- 1 (16-ounce) package short pasta such as penne
- 1 small package dry brown rice (or 2 cups pre-cooked)
Canned and Jarred
- 1 small jar pitted Kalamata olives
- 1 (4-ounce) can chopped green chilies
- 1 small jar peanut butter
- 3 (15-ounce) cans black beans
- 1 small jar Chicken Better than Bouillon
- 1 (32-ounce) carton unsalted chicken bone broth
- 1 (14-ounce) can chicken broth (optional, for Chicken Salad)
- 1 small can/jar chipotle chilis in adobo
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can tomato paste
- 1 small jar fig butter
Frozen
- 1 large bag blueberries (you need about 3 cups)
- 1 large bag strawberries (you need about 3 cups)
Misc. Dry Goods
- 1 package vanilla protein powder
- 1 small package almonds (if buying from bulk bin, you need about 1/3 cup)
- 1 small package chia seeds (if buying from bulk bin, you need about 2 tablespoons)
- Baking powder
- 1 package nori (roasted seaweed)
*You can buy gluten free, if desired
