7 Day Healthy Meal Plan (Oct 19-25)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7 Day Healthy Meal Plan (Oct 19-25)
7-Day Healthy Meal Plan

So chilly weather means chili time, right? Of course it does! I love being able to use my slow cooker, throw it all in in the morning, and not have to think about it again until dinner time! Of course when I forget to that, I am thankful for my Instant pot! Some of my favorite chili recipes are my Crock Pot Chicken Taco Chili, White Bean Turkey Chili and my Quick Beef Chili Recipe. Which ones are your favorites?

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The 7-Day Healthy 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. You should aim for around 1500 calories* per day.

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (10/19)
B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Margarita Pizza (6B 7G 6P) with a green salad* (0B 0G 0P) with 2 tablespoons Low-fat Buttermilk Ranch Dressing (1B 1G 1P)

Totals: WW Points 15B 22G 15P, Calories 859**

TUESDAY (10/20)
B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Turkey Stuffed Peppers (5B 5G 3P) with LEFTOVER green salad (0B 0G 0P) with Low-fat Buttermilk Ranch Dressing (1B 1G 1P)

Totals: WW Points 14B 20G 12P, Calories 818**

WEDNESDAY (10/21)
B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P)
D: Roasted Chicken with Lemon and Rosemary (recipe x 2) # (5B 7G 5P) with Baked Sweet Potatoes (5B 5G 0P)

Totals: WW Points 21B 24G 14P, Calories 1,031**

THURSDAY (10/22)
B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P)
L: LEFTOVER Turkey Stuffed Peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P)
D: Cheesy Rotisserie Chicken Enchilada Skillet (9B 13G 9P)

Totals: WW Points 20B 25G 18P, Calories 1,076**

FRIDAY (10/23)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Antipasto Salad (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Asian Farro Medley with Salmon (7B 8G 2P)

Totals: WW Points 21B 22G 14P, Calories 1,023**

SATURDAY (10/24)
B: Pumpkin Pecan Banana Bread (4B 4G 4P) with an orange (0B 0G 0P)
L: Broccoli Cheese and Potato Soup (7B 9G 5P)
D: ORDER IN!

Totals: WW Points 11B 13G 9P, Calories 447**

SUNDAY (10/25)
B: LEFTOVER Pumpkin Pecan Banana Bread (4B 4G 4P) a pear (0B 0G 0P)
L: Antipasto Salad (recipe  x 4) (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Stuffed Cabbage Casserole (5B 5G 3P)

Totals: WW Points 18B 18G 16P, Calories 877**

*Green salad includes 12 cups mixed greens, 1 medium red bell pepper, 2 medium carrots, 3 scallions and 1 can chickpeas.
**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.

# Use extra chicken for Thursday dinner.

7 Day Healthy Meal Plan (Oct 19-25)

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16 comments

  1. Hi Gina! 

    I love your meal plans! They make planning and cooking so much easier for me. As a busy mom of 3, your weekly meal plans help me save time (especially the shopping list). I love that I don’t have to surf online for recipes and then figure out WW points. I truly appreciate you sharing these meal plans and I hope you continue to do so. 

  2. I am using the meal plans. A total life saver. I love that they are well balanced and that it’s all planned out. Thank you thank you!  

  3. Really loved this week’s meal plan, the muffins are in the oven now! Thank you so much for your wonderful meals and getting me back on track with healthy eating.

  4. I absolutely LOVE this week’s meal plan. Comfort, fresh, simple and easy… you really hit it out of the park on this one!

  5. Absolutely love your recipes! Thank you for this 7 day meal plan. 

  6. I really appreciate this meal plan, week after week it never disappoints. Such delicious meals with great options for family likes and dislikes. I love having the menu planned for me, clear down to the shopping list. Thank you so much, you make my busy life easier to handle.

  7. Keep posting the 7-day plans.  I love them!

  8. I love your meal plans, cook books, Instagram, shopping list, everything! Never stop!

  9. Please continue to share your meal plans. They are a great framework for an overworked, too busy to think about what to make tomorrow, person on a weight-loss journey. Thank you.

  10. I LOVE all of your recipes, even my picky eaters love them. They are with typical ingredients I can find at the grocery store which makes it so convenient. As a working mom, I follow your meal plans every week, and so far haven’t found a recipe that I don’t like and can’t follow and my kids have a delicious healthy meal. THANK YOU SOOO MUCH.

  11. I love your photos & recipes. I always look for you on instagram. I don’t eat meat or poultry but I do eat fish Do you have any plans with out meat or poultry? Thank you for all your great recipes!

  12. I’m on a weight loss journey. I’m excited to have skinny taste as a guide to help me!