7 Day Healthy Meal Plan (Oct 3-9)

posted September 30, 2022 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

October brings pumpkins, beautiful fall leaves and cool nights. On those nights, I love to be able to have a warm, comforting bowl of soup! If you are looking for one that will be ready when you get home- try my Slow Cooker Butternut Pear Soup. Want to prepare it after work? Try my Instant Pot Turkey Meatball and Ditalini Soup. Or check out one of my most popular soups- Beef, Tomato and Acini di Pepe Soup– with three cooking options! Round it all off with a salad or some garlic knots!

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

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW 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 (10/3)
B: Savory Cottage Cheese Bowls
L: Kale and Butternut Squash Salad with Pears and Almonds*
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas
Total Calories: 1,021**

TUESDAY (10/4)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Kale and Butternut Squash Salad with Pears and Almonds
D: Ground Turkey Taco Skillet

Total Calories: 1,202**

WEDNESDAY (10/5)
B: Savory Cottage Cheese Bowls
L: Spicy Canned Salmon Rice Bowl
D: Chicken Rollatini with Spinach alla Parmigiana with 1 cup whole wheat orzo and a green salad #

Total Calories: 1,087**

THURSDAY (10/6)
B: Mushroom-Spinach Scrambled Eggs
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with 8 baby carrots
D: LEFTOVER Chicken Rollatini with Spinach alla Parmigiana with 1 cup whole wheat orzo and LEFTOVER green
salad

Total Calories: 1,060**

FRIDAY (10/7)
B: 2 hard-boiled eggs with 2 ounces avocado and ½ cup grape tomatoes
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with 8 baby carrots
D: Pineapple Shrimp Fried Rice

Total Calories: 990**

SATURDAY (10/8)
B: Pumpkin Cream Cheese Muffins and ¾ cup plain Greek yogurt with 1 teaspoon honey
L: White Bean Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: DINNER OUT

Total Calories: 690**

SUNDAY (10/9)
B: LEFTOVER Pumpkin Cream Cheese Muffins and ¾ cup plain Greek yogurt with 1 teaspoon honey
L: LEFTOVER White Bean Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Ratatouille Baked Chicken

Total Calories: 1,233**

*Prep salad Sunday night, if desired.
**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.

# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Thursday

*Google doc