Healhty Recipes

Free 7 Day Healthy Meal Plan (Sept 4-10)

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A free 7-day, flexible weight loss meal plan including breakfastlunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Free 7 Day Healthy Meal Plan (Sept 4-10)

Looks like it’s almost time to break in those new lunch boxes! Check out these back to school recipes and this simple hack to get kids to eat healthy! Don’t forget my new cookbook Skinnytaste Simple, which has delicious, healthy recipes with 7 ingredients or fewer is out for presale! These recipes will make getting dinner on the table easier than ever on those nights you are running kids to sports and after school activities!

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!

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!

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 (9/4)
B: Mini Quiche with 1 cup strawberries
L: Italian Pasta Salad
D: Turkey Burger, Veggie Kabobs and Coleslaw

Total Calories: 1,080*

TUESDAY (9/5)
B: Mini Quiche with 1 cup strawberries
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Tofu Tacos with Potatoes and Jalapenos

Total Calories: 1,126*

WEDNESDAY (9/6)
B: Mini Quiche with a peach
L: Cobb Salad in a Jar with Buttermilk Ranch
D: Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti** and Roasted Parmesan Green Beans

Total Calories: 1,100*

THURSDAY (9/7)
B: Mini Quiche with a peach
L: LEFTOVER Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and 8 baby carrots
D: Air Fryer Chicken Cutlets with Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,105*

FRIDAY (9/8)
B: Tropical Chia Pudding Breakfast Bowl (½ recipe)
L: LEFTOVER Slow Cooker Beef Ragu with 1 cup whole wheat spaghetti and 8 baby carrots
D: Weeknight Seafood Paella with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,118*

SATURDAY (9/9)
B: Spinach Ricotta Quiche with 2 cups baby arugula, 1 teaspoon olive oil, a squeeze of lemon and pinch of salt
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: DINNER OUT

Total Calories: 611*

SUNDAY (9/10)
B: LEFTOVER Spinach Ricotta Quiche with 1 cup grapes
L: Italian Sub Broccoli Salad
D: Chicken Tzatziki Bowls

Total Calories: 1,102*

*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 2 cups pasta for lunch leftovers on Thurs/Fri

*Google doc

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