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 16-22)
I love pears, they are so versatile and great in dessert or a fall salad! My Baked Pears with Walnuts and Honey are made with just 4 ingredients (you can even eat them for breakfast!) and I love Royal Riviera, Bosc and Anjou for baking for the best texture and taste. Check out this ripening chart to see what is in season near you!
This Kale and Butternut Squash Salad with Pears and Almonds just screams fall, but if you are looking for something warm try my Pork Chops and Pears with Spicy Mustard Greens for a different twist!
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 I found for 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 (9/16)
B: Pumpkin Overnight Oats
L: Cranberry Chicken Salad on Apple Slices
D: Margherita Pizza with Autumn Salad with Pears and Gorgonzola
Total Calories: 1,119*
TUESDAY (9/17)
B: Pumpkin Overnight Oats
L: Cranberry Chicken Salad on Apple Slices
D: Pork Carnitas with 2 corn tortillas, 2 ounces avocado and Pico de Gallo
Total Calories: 1,110*
WEDNESDAY (9/18)
B: Eggs with Cottage Cheese (½ recipe), 1 slice whole wheat toast and 1 cup berries
L: Italian Sub Broccoli Salad (½ recipe)
D: LEFTOVER Pork Carnitas over Chipotle’s Cilantro Lime Rice with Corn Salsa and 2 tablespoons shredded cheese
Total Calories: 1,129*
THURSDAY (9/19)
B: Eggs with Cottage Cheese (½ recipe), 1 slice whole wheat toast and 1 cup berries
L: Italian Sub Broccoli Salad
D: Sesame Chicken with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,246*
FRIDAY (9/20)
B: Air Fryer Breakfast Banana Split
L: Italian Sub Broccoli Salad
D: Angel Hair Pasta with Shrimp and Tomato Cream Sauce with Arugula Salad
Total Calories: 1,132*
SATURDAY (9/21)
B: Apple Bread with ½ cup plain nonfat Greek yogurt with 1 cup mixed berries
L: BLT Salad with Avocado
D: DINNER OUT
Total Calories: 436*
SUNDAY (9/22)
B: Apple Bread with 2 scrambled eggs and 2 slices bacon
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 1 cup grapes
D: Carne Guisada with ¾ cup rice and Aji Picante
Total Calories: 1,051*
*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
- 2 medium bananas
- 2 small ripe pears
- 2 medium PLUS 1 large apple
- 1 (12-ounce) container fresh berries
- 1 dry pint fresh blueberries
- 2 (6-ounce) containers fresh berries
- 1 ½ pounds seedless green or red grapes
- 5 medium limes
- 1 large lemon
- 3 small (5-ounce) Hass avocados
- 3 medium jalapenos
- 2 medium heads garlic
- 1 (2-inch) piece of ginger
- 3 medium ears of corn
- 1 small red bell pepper (optional, for Pico de Gallo)
- 1 small bunch celery
- 1 large carrot
- pound broccoli florets
- 10 ounces baby red potatoes
- 2 medium bunches scallions
- 1 (1-pound) bag/clamshell mixed baby greens
- 1 (1-pound) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 large head Romaine lettuce
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 dry pint cherry or grape tomatoes
- 2 small PLUS 6 medium vine-ripened tomatoes
- 4 Roma tomatoes
- 1 small red onion
- 1 small white onion
- 1 small yellow onion
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1 ½ pounds boneless, skinless chicken breasts
- 2 ½ pounds boneless pork shoulder blade roast
- 1 ½ pounds beef stew meat
- 1 pound large peeled and deveined shrimp
- 1 large package center-cut bacon (you need 20 slices)
- 1 small package genoa salami (if buying from deli counter, you need 1 ½ ounces)
- 1 small package lean deli ham (if buying from deli counter, you need 1 ½ ounces)
- 1 small package sliced lean deli turkey (if buying from deli counter, you need 1 ½ ounces)
Condiments and Spices
- Extra virgin olive oil
- Vegetable or avocado oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Cinnamon
- Pumpkin pie spice
- Light mayonnaise
- Oregano
- Red wine vinegar
- Honey
- Dijon mustard
- Cumin
- Sazon
- Adobo seasoning
- Bay leaves
- Ground ginger
- Toasted sesame oil
- Crushed red pepper flakes
- Rice vinegar (seasoned)
- Sesame seeds
- Reduced sodium soy sauce*
- Pure maple syrup
- Nutmeg
- Allspice
- Vanilla extract
- White vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (6-ounce) 2% cottage cheese (I like Good Culture)
- 1 (8-ounce) chunk fresh mozzarella
- 1 (8-ounce) package sliced or chunk reduced fat provolone cheese
- 1 (8-ounce) package reduced fat sliced cheddar or American cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 small package gorgonzola cheese
- 1 small wedge fresh Parmesan cheese
- 1 pint half and half
- 1 (8-ounce) container unsweetened oat milk or milk of your choice
- Whipped cream (optional, for topping Pumpkin Overnight Oats)
Grains*
- 1 small package quick oats
- 1 small package white whole wheat or all-purpose flour
- 1 (1-pound) package angel hair pasta
- 1 small loaf sliced whole wheat bread
- 1 small package corn tortillas (you need 8)
- 1 medium package dry extra-long grain rice
Canned and Jarred
- 1 small jar pumpkin butter (or ingredients to make your own)
- 1 medium jar unsweetened apple sauce (or ingredients to make your own)
- 1 (14-ounce) jar reduced sodium chicken broth
- 1 small can/jar chipotle peppers in adobo sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (14-ounce) can petite diced tomatoes
- 1 small can whole San Marzano tomatoes
- 1 (15-ounce) can chickpeas
- 1 small jar sliced pepperoncini
- 2 (4.5-ounce) cans tuna in water
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
- 1 medium package pecan halves (if buying from bulk bin, you need about ½ cup)
- 1 small package walnut halves (if buying grom bulk bin, you need about 1/3 cup)
- 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
- 1 light beer
- 1 (187-milliliter) bottle dry white wine
- Baking powder
- Baking soda
- Arrowroot or cornstarch
- Monk fruit sweetener or sweetener of choice
- 1 small package brown sugar
- 1 small container agave
- Colored sprinkles (optional, for Breakfast Banana Split)
*You can buy gluten free, if desired
