Free 7 Day Healthy Meal Plan (Oct 2-8)
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 2-8)
Thank you to everyone who came out for the book signings, I loved getting to meet each of you! I also want to thank you all for making Skinnytaste Simple #1 on Amazon this week and #2 on the New York Times Best Seller list, your love and support allow me to do and share what I love! I have another book signing in New Jersey, Sunday October 8th, 11-12:30 at Uncle Giuseppe’s in Morris Plains. Hope to meet some of you there!
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
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!
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 (10/2)
B: Pumpkin Overnight Oats
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Total Calories: 1,139*
TUESDAY (10/3)
B: Pumpkin Overnight Oats
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: Turkey Chili Taco Soup with 1 ounce avocado and 2 tablespoons shredded cheddar with 12 tortilla chips
Total Calories: 1,097*
WEDNESDAY (10/4)
B: Huevos Pericos (½ recipe)
L: Chicken Salad with Lemon and Dill on 1 slice sourdough with an apple
D: LEFTOVER Turkey Chili Taco Soup with 1 ounce avocado and 2 tablespoons shredded cheddar with 12 tortilla chips
Total Calories: 1,100*
THURSDAY (10/5)
B: Huevos Pericos (½ recipe)
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Baked Chicken Thighs with Brussels and Sweet Potato
Total Calories: 1,157*
FRIDAY (10/6)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chickpea Tuna Salad over 2 cups mixed greens
D: Salmon Coconut Curry with Spinach and Chickpeas with ½ piece of whole wheat naan
Total Calories: 1,126*
SATURDAY (10/7)
B: Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Classic Egg Salad on 1 slice of sourdough bread and an orange
D: DINNER OUT
Total Calories: 606*
SUNDAY (10/8)
B: LEFTOVER Yogurt Sheet Pan Pancakes with Mixed Berries with 1 tablespoon maple syrup
L: Tuna Poke Salad (recipe x 2)
D: Ropa Vieja with ¾ cup brown rice and 1 ounce avocado
Total Calories: 1,227*
*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.
Shopping List
Produce
- 3 medium apples (any variety)
- 4 medium oranges
- 1 (6-ounce) container blueberries
- 1 (6-ounce) container raspberries or blackberries
- 1 (12-ounce) container strawberries
- 1 medium banana
- 1 medium lemon
- 1 medium lime
- 2 medium (6-ounce) plus 1 large (7-ounce) Hass avocados
- 1 large head garlic
- 1 (4-inch) piece fresh ginger
- 1 large Fresno chili
- 1 medium green bell pepper
- 2 medium red bell peppers
- 1 pound Brussels sprouts
- 1 pound (2 medium) sweet potatoes
- 1 large carrot
- 2 Persian (mini) cucumbers (or 1 small English)
- 2 large bunches scallions
- 1 small bunch/container fresh dill
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh chives (can sub scallion greens in Egg Salad, if desired)
- 1 (5-ounce) bag/clamshell baby spinach
- 1 (1-pound) bag clamshell mixed greens
- 1 large or 2 small bags tri-color coleslaw mix (you need 6 cups)
- 1 medium vine-ripened tomato
- 1 small red onion
- 1 small PLUS 1 medium PLUS 1 large yellow onions
Meat, Poultry and Fish
- 1 rotisserie chicken
- 2 pounds (4 large) bone-in chicken thighs
- 1.3 pounds 99% lean ground turkey
- 1 ½ pounds (4) skin-on salmon filets
- 2 pounds flank steak
- 1 pound sushi grade tuna
Grains*
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package quick oats
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
- 1 large bag tortilla chips
- 1 loaf sliced sourdough bread
- 1 package whole wheat naan (you need 2 pieces)
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)
- Cinnamon
- Pumpkin pie spice
- Gochujang sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Pure maple syrup
- Taco seasoning (or ingredients to make your own)
- Adobo seasoning
- Red wine vinegar
- Rice wine vinegar
- Garlic powder
- Rosemary
- Madras curry powder
- Honey
- Vanilla extract
- Mayonnaise
- Paprika
- Sriracha
- Wasabi (in a tube)
- Furikake (I like Eden Shake)
- Sazon
- Oregano
- Cumin
- Bay leaves
Dairy & Refrigerated Items
- 1 pint milk (your choice, dairy or non-dairy)
- 1 18-pack large eggs
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 small package unsalted butter
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) bag shredded cheddar cheese
Canned and Jarred
- 1 (8-ounce) can tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 small jar pitted green olives
- 1 small jar capers
- 1 (15-ounce) no salt added kidney beans
- 1 (16-ounce) can fat-free refried beans
- 2 (15-ounce) cans chickpeas
- 1 (15-ounce) can corn (can sub frozen, if desired)
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (32-ounce) carton chicken broth
- 1 (14-ounce) can light coconut milk
- 1 (6-ounce) can wild albacore tuna in water
- 1 small jar pumpkin butter (or ingredients to make your own)
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- 1 small package of chia seeds (if buying from bulk bin, you need 2 teaspoons)
- 1 small package walnuts like (if buying from bulk bin, you need 3 tablespoons)
- Baking powder
- Baking soda
- 1 small package granulated sugar
- 1 bottle dry white wine (can sub 1/3 cup extra chicken broth in Ropa Vieja, if desired)
*You can buy gluten free, if desired
