Free 7 Day Healthy Meal Plan (Sept 9-15)


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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 Weight Watchers points.

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Free 7 Day Healthy Meal Plan (Sept 9-15)

Late summer and early fall mean many things to me–one of them being apple season! While it depends on your region, many apples are ready for picking early fall through November, with Gala, McIntosh and Golden Delicious being some of the first varieties ready to harvest! Check out some of my favorite apple recipes like Crock Pot Applesauce, Apple Nut Bread and these Delightfully Baked Apples. Let me know your favorite orchards to go apple picking!

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

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

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!)

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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 (9/9)
B: Burst Tomato Cottage Cheese Caprese Bowl
L: Rainbow Quinoa Salad with Lemon Dressing
D: Macaroni and Cheese Soup with Broccoli and Navel Orange Salad with Avocado

Total Calories: 1,171*

TUESDAY (9/10)
B: Burst Tomato Cottage Cheese Caprese Bowl
L: Rainbow Quinoa Salad with Lemon Dressing
D: Crock Pot Chicken Taco Chili with 2 tablespoons shredded cheese and 1 ounce avocado and 12 tortilla chips

Total Calories: 1,102*

WEDNESDAY (9/11)
B: Mushroom-Spinach Scrambled Eggs with 1 cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Leftover Chicken Taco Chili Stuffed Peppers (recipe x 2) with ¾ cup brown rice**

Total Calories: 1,210*

THURSDAY (9/12)
B: Mushroom-Spinach Scrambled Eggs with 1 cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Skirt Steak, Baby Bok Choy and Zucchini Stir Fry (recipe x 2) with Fried Brown Rice

Total Calories: 1,315*

FRIDAY (9/13)
B: Carrot Banana Protein Smoothie
L: Turkey Club and an apple
D: Fish Florentine with Instant Pot Mashed Potatoes

Total Calories: 1,233*

SATURDAY (9/14)
B: Pumpkin Pecan Banana Bread with ½ cup plain nonfat Greek yogurt with 1 cup mixed berries
L: Italian Sub Salad
D: DINNER OUT

Total Calories: 568*

SUNDAY (9/15)
B: Pumpkin Pecan Banana Bread with 2 scrambled eggs
L: Chicken Nuggets with Apple and Grape Fall Fruit Salad
D: Homemade Hamburger Helper with Easy Garlic Broccolini
Total Calories: 1,274*

*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.
**Make an extra 3 cups plain brown rice for dinner Thursday.

*Google doc

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