7 Day Healthy Meal Plan (October 4-10)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

I love crisp days and then wrapping up in a sweater (or blanket!) at night in front of a fire pit. Autumn is one of my favorite seasons and these fall recipes just make me think “comfort”. Some of my favorites are my Beef Stew with Pumpkin, Mushroom Stroganoff and Kale and Butternut Squash Salad with Pears and Almonds. Don’t forget about breakfast with Pumpkin Pie Overnight Oats or something sweet like 3-Ingredient Baked Bananas.

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! Check out my new Skinnytaste Meal Planner which is now out for pre-order!

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. 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!

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 (10/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Tofu Stir Fry with Vegetables in a Soy Sesame Sauce (4B 8G 4P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 18B 26G 13P, Calories 1,033*

TUESDAY (10/5)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style Black
Beans (1B 3G 1P)

Totals: WW Points 15B 17G 12P, Calories 873*

WEDNESDAY (10/6)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) with 8 baby carrots (0B 0G 0P)
D: Chicken Romano Meatballs (7B 7G 7P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 23B 25G 20P, Calories 945*

THURSDAY (10/7)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) with 8 baby carrots (0B 0G 0P)
D: Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P) with 10 baked tortilla chips (3B 3G 3P)

Totals: WW Points 14B 17G 11P, Calories 878*

FRIDAY (10/8)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P)
D: Cajun Shrimp in Foil (4B 7G 4P) and Delightfully Baked Apples (for dessert) (5B 5G 4P)
Totals: WW Points 15B 25G 14P, Calories 1,015*

SATURDAY (10/9)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: LEFTOVER Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 7B 11G 5P, Calories 526*

SUNDAY (10/10)
B: Cottage Cheese and Sausage Frittata (3B 7G 3P)
L: Ranch Chicken Salad (3B 5G 3P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Skinny Buttermilk Mashed Potatoes with Chives (5B 5G 1P) and String
Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 19B 27G 15P, Calories 1,112*

*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 ½ cup of rice and ½ a (plain) chicken breast for lunch Thurs.

*Google doc

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13 comments

  1. Gina, thank you for publishing these awesome meal plans. I’ve been following your plans and have lost 25 pounds since April! I find it’s so much easier to follow a set plan than leaving it up to my own devices. The fact that you include a shopping list is HUGE! Many Thanks!

  2. I am struggling so bad on WW right now. I have gained 25 lbs. Since lockdown and cannot seem to get back on track. I am excited to try these meal prep ideas.

  3. Yes, I love these meal plans!  The only thing better would be if you could come and cook them all for me!  😀

  4. Please keep them coming!   I just found this and can’t wait to begin looking through all your information and making planning for these weeks!  Thank you!

  5. My family started your meal plan this past week and we have loved everything about it. There have been a couple recipes i would not have tried normally that we have really enjoyed. Tonight is Tofu which is another example and I am sure it will be great. My wife and I both lost weight this week and were not hungry. We can tell that these meals are thought out to be filling and nutritious but taste great. Thank you so much for sharing and please do not stop!!! My family is planning on using this moving forward… Thank you again – you are a very talented chef and it is helping us stay on course with not eating out and eating better!

  6. Thank you for making these meal plans every week. I love your seasonal plans especially the autumn plans. Thank you for everything.

  7. Thank you so much for posting these menus! Your recipes are delicious!

  8. Thank you for all these wonderful meal prep and delicious meals. Always looking for it. You make my life organized and easier!!!!

    Have a blessed one! 

  9. How can I get a physical copy of this??!!!  I would really like to try these recipes and meal plans for me and my husband.

  10. Looks yummie!