7 Day Healthy Meal Plan (Oct 26-Nov 1)

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.

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

So, as with everything else in 2020, I know Halloween will look different for many this year, but you can still have spooky fun and be safe at the same time! For those having a party in school check out these adorable Skinny Mummy Cake Balls or at home, these Pumpkin Cheesecake Shooters.

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 (10/26)
B: 4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P)
L: Protein Egg and Quinoa Salad Jars (6B 9G 5P)
D: Pumpkin Mac and Cheese with Roasted Veggies* (10B 10G 10P)

Totals: WW Points 20B 25G 18P, Calories 1,038**

TUESDAY (10/27)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: Protein Egg and Quinoa Salad Jars (6B 9G 5P)
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes (8B 10G 3P)
Totals: WW Points 18B 25G 12P, Calories 1,004**

WEDNESDAY (10/28)
B:  4-Ingredient Flourless Banana Nut Pancakes (4B 6G 3P)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10B 10G 10P)
D: Roasted Salmon with Fresh Herbs (0B 5G 0P) with Houston’s Couscous (7B 7G 4P)
Totals: WW Points 21B 28G 17P, Calories 1,122**

THURSDAY (10/29)
B: ½ cup quick oats*** (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ an apple (diced) (0B 0G 0P), 1 tablespoon 2% milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Arugula Salmon Salad with Capers and Shaved Parmesan*** (2B 5G 2P)
D: Pizza Sausage Rolls (8B 9G 8P) with 10 baby carrots (0B 0G 0P)

Totals: WW Points 17B 21G 13P, Calories 900**

FRIDAY (10/30)
B: Avocado Toast Egg-in-a-Hole (4B 6G 4P)
L: LEFTOVER Houston’s Couscous (7B 7G 4P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 11B 13G 8P, Calories 536**

SATURDAY (10/31)
B: Breakfast Burrito Bowl with Spiced Butternut Squash (3B 5G 3P)
L: French Bread Pizza Mummies (7B 7G 7P) with a green salad # (1B 1G 1P)
D: Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded light cheddar (1B 1G 1P)

Totals: WW Points 13B 20G 13P, Calories 870**

SUNDAY (11/1)
B: Changua (Colombian Milk and Egg Soup) (4B 6G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: LEFTOVER Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons shredded light cheddar (1B 1G 1P)

Totals: WW Points  17B 24G 17P, Calories 990**

*Freeze any leftover you/your family won’t eat.
**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.

***Prepare oats with water according to package directions. Use leftover salmon from Wed dinner.
# Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc

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16 comments

  1. I love these meal plans! I have been doing it for about 2 weeks now and really appreciate the grocery list and calendar for these meals. I am the only woman in my family so I am usually the one stuck with deciding what is for dinner. I run out of ideas and get tired of always picking so I am super greatful that these are here to help me out. The best part is they are so delicious and even my kids have enjoyed just about every meal! It’s also really good for me because a lot of the times I skip breakfast and lunch which is not very healthy for me. I need these! haha Thanks again 🙂

  2. I tried out a few of the recipes and they look great I’m defiantly coming back and trying many other recipes. Do yall have any Keto recipes I heard it helps a lot? I also heard that keto bread is good for you, do you have any recipes for that? Anyway, your recipes are very good and thanks for what you do. 

    https://bit.ly/38aKHiQ

  3. Thank you thank you thank you for doing these every week. I’ve been using them religiously for months and use the Plan to Eat app to to keep me organized! My favorite part is that you use seasonal foods. It’s really such a big blessing to me every week. 

  4. This are incredible- please don’t stop making them. My sister and I use them religiously. Super excited for mummy pizzas and pumpkin pasta! 

  5. These meal plans have been such a blessing. I generally make most of the meals on Sunday, because I am usually too tired to cook after a long day at work. Thank you so much for giving of yourself in this way to help others.

  6. So glad I found this is is a life saver for me

  7. i love this every week. I have the meal planner book but i am unsure how to use it i usually print it all up and do it from that. plus the pork chop from last week my children love I was doing yoga and came to eat they ate all of the pork chops.

  8. These meal plans are fantastic! So happy you share them with your readers. I just ordered your new book but I will keep using these.

  9. Today we start this meal plan. Wish us luck!

  10. Hi Gina,
    I know that keeping this up is a tremendous amount of work for you, but I do use these menus quite a bit. They are my ‘go to’ place – especially when I find myself slipping back into old bad habits.

    Thanks for all you do!

    • Me and my family love your recipes! Please keep doing the meal plans! It makes my live much easier lol . Also thank you for your hard work you put into this!!

  11. Why can’t I print the shopping list?

  12. This is great! Thank you!

    Would love to see macros up front like you have with the WW points. I know they are included in the recipes, but the at a glance would be helpful for planning. 

    Love your recipes and I make the often! 

  13. What great ideas!!  Can’t wait to try these out this week.  As another busy mom, I love how you generally have one meal a week where it serves enough to come back as leftovers for another night during the week (like the Chicken Taco Chili this week). I also use your recipe index a lot.  It would be amazing if you added a new category for larger meals, where it is a recipe that cooks enough for 2 nights (or that you could serve easily if you have lots of guests over).  Thanks for all you do with this site. Both your cookbooks and the products you recommend here are all spot on.

  14. I used your meal plan last week and it helped me reduce my stress regarding cooking and cooking healthy at that. The food was delicious and made my journey for losing weight so much easier. THank you for all the time and effort you put into these and the generosity of sharing them. I plan on buying your book because it’s my way of saying thank you and supporting your efforts !