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 30-Nov 5)
Happy Halloween! I hope your day is filled with lots of treats like Candy Corn Fruit Parfaits and if you are carving pumpkins roast those seeds! Nights are cooling off, but days are still busy- so plan ahead with some slow cooker recipes like Pork Carnitas or Beef, Tomato and Acini di Pepe Soup for a meal that is warm and waiting for you!
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!
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:
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!
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 (10/30)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup grapes
L: Spicy Canned Salmon Rice Bowl
D: 2 Butternut Squash Lasagna Roll Ups with Spinach with 1 ½ cups mixed greens and 1 teaspoon light vinaigrette
Total Calories: 1,115*
TUESDAY (10/31)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup grapes
L: Spicy Canned Salmon Rice Bowl
D: Crock Pot Chicken Taco Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
Total Calories: 1,099*
WEDNESDAY (11/1)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup grapes
L: Avocado Quinoa Salad
D: LEFTOVER Crock Pot Chicken Taco Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
Total Calories: 1,153
THURSDAY (11/2)
B: High Protein Egg White Muffins with Turkey Bacon and 1 cup grapes
L: Avocado Quinoa Salad
D: Carne en Bistec with ¾ cup white rice and Easy Broccolini
Total Calories: 1,076*
FRIDAY (11/3)
B: Pumpkin Overnight Oats
L: LEFTOVER Carne en Bistec with ¾ cup white rice and Easy Broccolini
D: Blackened Shrimp and Grits and Wilted Spinach with Garlic and Oil
Total Calories: 1,073*
SATURDAY (11/4)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: Cheeseburger Salad
D: DINNER OUT
Total Calories: 577*
SUNDAY (11/5)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup
L: Pastrami Reuben Egg Rolls with 8 baby carrots
D: Sweet Potato Soup with Sausage with 2 ounces multigrain baguette
Total Calories: 1,049*
*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
- 1 medium banana
- 1 ½ pounds seedless red or green grapes
- 1 dry pint blueberries (can buy frozen, if desired)
- 2 medium limes
- 2 medium lemons
- 5 small (5-ounce) Hass avocados
- 2 medium heads garlic
- 1 large shallot
- 1 medium jalapeno
- 1 medium red or orange bell pepper
- 4 Persian (mini) cucumbers (can sub 1 large English, if desired)
- 2 bunches broccolini
- 1 small head broccoli florets
- 1 pound orange sweet potatoes
- 1 (1-pound) butternut squash
- 1 medium bag baby carrots
- 1 large bunch scallions
- 1 small bunch Lacinato kale or Swiss Chard
- 1 small head Romaine lettuce
- 1 (10-ounce) bag/clamshell mixed greens
- 1 (1-pound) bag/clamshell baby spinach
- 1 medium bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Sweet Potato Soup, if desired)
- 1 medium beefsteak or heirloom tomato
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 pound mild Italian chicken sausage
- 1 package uncured turkey bacon (I like Applegate)
- 6 ounces sliced deli pastrami or corned beef
- 1 pound 93% lean ground beef (can sub turkey in Cheeseburger salad, if desired)
- 1 ½ pounds sirloin tip steak
- 1 pound peeled and deveined jumbo shrimp
- 1 ½ pounds (3) boneless, skinless chicken breasts
Grains*
- 1 large bag tortilla chips
- 1 package lasagna noodles (NOT no-boil)
- 1 small package dry brown rice (or 1 ½ cups pre-cooked)
- 1 small package dry white rice (or about 4 cups pre-cooked)
- 1 small package dry quinoa (or 1 ½ cups pre-cooked)
- 1 package quick cooking grits (NOT instant)
- 1 small package quick oats
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 (8-ounce) multigrain baguette
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)
- Garlic powder
- Adobo seasoning
- Light mayonnaise
- Sriracha sauce
- Furikake
- Light vinaigrette (or make your own with ingredients in list)
- Cumin
- Chili powder
- Onion powder
- Oregano
- Paprika
- Crushed red pepper flakes (optional, for Garlic Broccolini)
- Ground cinnamon
- Pumpkin pie spice
- Cayenne pepper
- Thyme
- Vanilla extract
- Pure maple syrup
- Yellow mustard
- Ketchup
- Worcestershire sauce
- Franks RedHot sauce
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 package egg roll wrappers
- 1 small container dairy free heavy cream (optional for Sweet Potato Soup)
- 1 quart nonfat milk
- 1 pint 1% buttermilk
- 1 pint liquid egg whites
- ½ dozen large eggs
- 1 (8-ounce) bag shTredded sharp cheddar cheese
- 1 (8-ounce) bag shredded reduced fat cheddar cheese (can sub ¼ cup regular cheddar or Swiss in Cheeseburger Salad, if desired)
- 1 (8-ounce) bag shredded part-skim Italian cheese blend (I like Sargento)
- 1 block reduced fat Swiss cheese (I like Jarlsberg)
- 1 medium wedge fresh Parmesan cheese
- 1 (15-ounce) container fat free ricotta cheese
- 1 (5.3-ounce) container 2% cottage cheese
- 1 small box unsalted butter
Canned and Jarred
- 2 (5-ounce) cans skinless wild salmon
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (8-ounce) can tomato sauce
- 2 (10-ounce) cans diced tomatoes with chilies
- 1 (4-ounce) can chopped green chilies
- 1 (32-ounce) carton low sodium chicken broth
- 2 (32-ounce) cartons unsalted chicken bone broth
- 1 small jar dill pickle spears
- 1 small jar horseradish
- 1 small jar pumpkin butter (or ingredients to make your own)
- 1 small jar/package sauerkraut
Frozen
- 1 (10-ounce) package chopped spinach
- 1 (10-ounce) package corn kernels
Misc. Dry Goods
- 1 small package chia seeds (if buying from bulk bin, you need 1 teaspoon)
- 1 small package raw pecans, pepitas or walnuts (if buying from bulk bin, you need 1 tablespoon)
- 1 small package granulated sugar
- Baking powder
- Baking soda
*You can buy gluten free, if desired
