Skinnytaste > Recipes > 7 Day Healthy Meal Plan (Sept 7-13)

7 Day Healthy Meal Plan (Sept 7-13)

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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 7-13)

7-Day Healthy Meal Plan

I cannot believe it is already Labor Day, I am not ready for summer to be over lol!! I do want to wish everyone a safe school year- students and teachers, whether in school or virtual learning. Be kind to each other and yourself- this will be a learning curve for us all! And again, in case you missed it, I shared a FREE bonus pack last week which you can download today, it includes 3 exclusive recipes and some sneak peak recipes from my new Skinnytaste- Meal Prep cookbook. 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!


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 (9/7)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Juicy Turkey Burgers with Zucchini (3B 3G 3P) with Corn Tomato Avocado Salad (3B 4G 3P) and Rainbow Potato Salad (5B 5G 2P)

Totals: WW Points 18B 26G 15P, Calories 923*

B: Egg Tomato and Scallion Sandwich (4B 6G 4P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with 1 ounce avocado (1B 1G 1P)
Totals: WW Points 17B 24G 17P, Calories 883*

B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with 1 ounce avocado (1B 1G 1P)
Totals: WW Points 18B 21G 18P, Calories 919*

B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) and a banana (0B 0G 0P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) over 2 cups mixed greens (0B 0G 0P)
D: Pork Chops with Mushrooms and Shallots (6B 5G 5P) with a green salad (1B 1G 1P)**
Totals: WW Points 11B 17G 10P, Calories 861*

FRIDAY (9/11)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Chicken Salad with Lemon and Dill (1B 4G 1P) on 1 slice whole grain bread (3B 3G 3P)
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) (4B 7G 4P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 20B 26G 15P, Calories 1,067*

B: Banana Pancake Cereal  (5B 6G 5P)
L: Peach Arugula Salad (3B 3G 3P) with 2 ounces multigrain baguette (3B 3G 3P)

Totals: WW Points 11B 12G 11P, Calories 516*

SUNDAY (9/13)
B: Freezer Breakfast Burritos (4B 7G 4P)
L: Turkey Club (recipe x 4) (7B 8G 7P)
D: Caprese Chicken Skillet (7B 10G 7P)

Totals: WW Points 18B 25G 18P, Calories 1,031*

*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 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.

*Google doc

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12 comments on “7 Day Healthy Meal Plan (Sept 7-13)”

  1. Started following this plan today! Hoping to make every single meal. Last time I tried (2 weeks ago), I kind of quit at the weekend! Oops! Love these meal plans, though. Thank you! You’re helping me get outside my cooking comfort zone!!

  2. I really love these plans! I use them a lot! I check on Sunday and usually take at least three-four meals from them. I like how the ingredients are then used in more than one dish so groceries are less expensive and there is less waste. Thank you!

  3. Avatar photo
    Katherine Watt

    I downloaded the recipe for the bonus pack, but the pesto salmon recipe is missing quantities for the vegetables.

  4. I’m using your meal plan this week! (Skipping Saturday’s meals and shifting a day because of Labor Day). This was a life saver when I was trying to get my life together with the first week of school this week!

    -a teacher/parent navigating digital learning, changing expectations, and trying to be healthy

  5. Oh my goodness yes please keep making these! It’s one of the few meal plans I open and read regularly even if I don’t make everything every week I usually pick 3-4 of the recipes to help with our own meal planning. 

  6. Hi Gina! I love your site and recipes. I’ve been following you for years. Do you have an app for navigating recipes? I would love to use one to catalog favorite recipes and ones I want to try. Thanks for all you do to serve others and help people live better lives through healthy cooking. 

  7. Gina, I just wanted to let you know that I love your meal plans and heavily rely on them for myself and my family of 4! I have been meaning to comment for a while. Your recipes are great, and have gotten my kids to enjoy healthier foods and try new veggies, etc. I always feel great and have so much energy because of these nutritious meals! Thank you for all that you do. 🙂