7 Day Healthy Meal Plan (Sept 14-20)

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 (Sept 14-20)

7-Day Healthy Meal Plan

I am SO excited that my new Skinnytaste- Meal Prep cookbook COMES OUT NEXT TUESDAY!!!! I seriously cannot wait for you all to have it in your hands and tell me what your favorite recipes are! And don’t forget,  I shared a FREE bonus which you can download today, it includes 3 exclusive recipes and some sneak peak recipes from my new . All you have to do is pre-order the book and submit your proof of purchase here to automatically download the bonus pack (if you already pre-ordered, no worries, you can still fill it out!) The deadline is September 30th!

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 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 (9/14)
B: Overnight Oats (5B 5G 3P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P)
D: Lebanese Lentil Soup* (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
Totals: WW Points 17B 21G 14P, Calories 842**

TUESDAY (9/15)
B: Overnight Oats (5B 5G 3P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
D: Slow Cooked Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 16B 20G 13P, Calories 892**

WEDNESDAY (9/16)
B: 1 slice whole grain toast (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) with ½ a whole wheat pita (2B 2G 2P)
D: LEFTOVER Slow Cooked Pork Carnitas (3B 3G 3P) with 2 corn tortillas (3B 3G 3P) and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 17B 21G 16P, Calories 914**

THURSDAY (9/17)
B: Goat Cheese Herb Omelet with Lox (1B 6G 1P)
L: Italian Chopped Salad (½ recipe) (8B 8G 8P)
D: Turkey Meatball Vegetable Soup (4B 5G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 16B 22G 16P, Calories 869**

FRIDAY (9/18)
B: Goat Cheese Herb Omelet with Lox (1B 6G 1P)
L: LEFTOVER Turkey Meatball Vegetable Soup (4B 5G 4P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Shrimp Scampi with Broccoli Orzo (7B 7G 7P)

Totals: WW Points 15B 21G 15P, Calories 880**

SATURDAY (9/19)
B: Yogurt Waffles (4B 4G 4P) with ½ cup mixed berries (0B 0G 0P) and 1 tablespoon maple syrup (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (recipe x 2) (4B 5G 4P) and an apple (0B 0G 0P)
D: ORDER IN!

Totals: WW Points 11B 12G 11P, Calories 614**

SUNDAY (9/20)
B: Tex Mex Migas (6B 10G 6P)
L: Cheddar Corn Chowder with Bacon (7B 9G 5P)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3B 4G 3P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 21B 28G 14P, Calories 1,050**

*Freeze any extra leftovers 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.

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.

*Google doc

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12 comments

  1. Love these meal plans! They make my meal planning so easy and all the recipes have been super delicious!!

  2. These are my husband’s words as we are enjoying our Cheddar Corn Chowder with Bacon, coming to the end of another delicious weekly meal plan. 
    “You know, I have made a lot of recipes from a lot of different sites over the years. Some were really good,  but I wouldn’t call any of them 5 star restaurant quality. With these meal plans, I feel like every single meal is 5 star restaurant quality! It’s really incredible, I’m so glad that you found this.”
    This was followed by a kiss and “thanks for another delicious meal, babe!”
    And thank you for another delicious week! It makes my heart so happy to provide dependably delicious and healthy meals for my family. I also have learned so much from your recipes and have really started to think of my kitchen as my own little 5 star restaurant! 

  3. Love these plans!  Please continue sharing them. While I usually like planning meals from my own recipes and other sources, sometimes, and especially during these times, I need an easy button that still results in better choices. Thank you !

  4. I am relatively new to your site but I love it. I think the menu plans are great! Please continue them.  I love to try new recipes. This helps tremendously with what are we doing to make this week question which I dread. I love that you can search an ingredient too if something is on sale at the market and tie that in too!  I love the way it is all connected to your shopping list as well. It is really great. It is great that you can sort by aisle or even by recipe. It saves so much time in prepping the list for the market. The checkboxes are perfect.  

  5. Please continue to post, this has helped me loose weight,and I am on a journey that will probably take me a year or more to reach my goal. I have a question for you, I cannot tolerate any type of sweetener other that honey, maple syrup or the real thing white sugar. What do you suggest I use in the overnight oatmeal?

    Thanks,
    Clara

  6. This calendar, and recipes are fabulous! I’m a new mother of 2 boys, and it is a huge help for us in regards to weekly meal planning, and weight loss! Thank you! I’m actually excited to put it into action!

  7. I’m a pescatarian. What is your recommendation on how best to adapt the recipes that are meta based?

  8. This looks like an amazing early fall meal plan!! I love that it follows seasons! Thank you for doing this every week!

  9. Very nice