7 Day Healthy Meal Plan (September 20-26)

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

One thing I love about fall—-soups! Especially when I can plan ahead for busy nights–I know everyone’s schedule is crazy- school is back in, kids have practices, footballs games, etc.- all fun things but still time consuming! I love a soup that can be thrown in a slow cooker in the morning and ready when you get home like my Lasagna Soup, or one that can be whipped up in an instant pot like my Chunky Beef, Cabbage and Tomato Soup.

These are all free each week, but I know it’s not a one size fits all. If you were willing to pay a small fee monthly to make them vegetarian, gluten-free, etc what would you hope to see?

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 (9/20)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chickpea Tuna Salad (0B 8G 0P) with 2 cups mixed greens (0B 0G 0P)
D: Instant Pot Baked Ziti (11B 11G 4P)

Totals: WW Points 17B 28G 10P, Calories 1,008*

TUESDAY (9/21)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: Chickpea Tuna Salad (0B 8G 0P) with 2 cups mixed greens (0B 0G 0P)
D: Mexican Shrimp Diablo (3B 6G 3P)

Totals: WW Points 9B 23G 9P, Calories 837*

WEDNESDAY (9/22)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Egg Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
D: Korean Grilled Chicken Breasts (2B 3G 2P) with ¾ cup brown rice** (5B 5G 0P) and Easy Garlic Broccolini (1B 1G 1P)

Totals: WW Points 19B 22G 14P, Calories 954*

THURSDAY (9/23)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Chicken Brown Rice Bowl (7B 10G 4P)
D: No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon sour cream (1B 1G 1P)

Totals: WW Points 20B 23G 15P, Calories 978*

FRIDAY (9/24)
B: Egg Tomato and Scallion Sandwich (4B 6G 4P) with an apple (0B 0G 0P)
L: LEFTOVER No Bean Turkey and Sweet Potato Chili (5B 5G 3P) with 1 tablespoon sour cream (1B 1G 1P)
D: Seattle Asian Salmon Bowls (7B 10G 4P)

Totals: WW Points 17B 22G 12P, Calories 965*

SATURDAY (9/25)
B: Apple Nut Bread (5B 5G 5P) with ½ a sliced banana mixed with ½ cup berries (0B 0G 0P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a pear (0B 0G 0P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 11B 14G 11P, Calories 607*

SUNDAY (9/26)
B: LEFTOVER Apple Nut Bread (5B 5G 5P) with ½ a sliced banana mixed with ½ cup berries (0B 0G 0P)
L: 2 servings Mixed Baby Greens and Arugula with Blackberries and Pecans (10B 10G 9P)
D: Beef Stew with Pumpkin (9B 9G 9P)

Totals: WW Points 24G 24B 23P, Calories 994*

*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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31 comments

  1. Thank you so much! My husband and I are both teachers, and you make it easy for us to maintain healthy eating and solve the what to eat tonight question. 

  2. How wonderful of you to provide these amazing weekly meals plans. Thank you so much for all the time you put into this.  Can’t thank you enough!

  3. THANK YOU THANK YOU for providing these meal plans. These are a lifesaver when I have no idea what to make for my week of meals! HIGH QUALITY, NUTRITIOUS MEALS that also have cultural influences 🙂

  4. Gina, diabetes is rampant in our country! Would you please consider making a meal plan for diabetic people? I’d happily pay a fee for this service. It possible to search the website and books for recipes that work.  That’s what I’ve been doing but a meal plan would be amazing! Thank for your consideration. A long time fan! Susan

  5. Thanks for the meal plan! I often check out your meal plans and while I usually think the things look delicious I know my kids will not be happy about all the grown up tastes. This week was a winner and the first time I’ve made 80-90% of the things listed on the meal plan. There are kid-friendly dinners or easily adapted to make plain for the kids while adding sauces (like on the shrimp diablo) for the grown ups. I’d be thrilled with more weeks like this! Thank you again!

  6. Love these meal plans! It feels like you care and understand that there are people out here that struggle with this. Please continue sharing, if you have the ability. It really does help a lot of us and we truly appreciate it and the time you spend on it.

  7. Thank you! These are a lifesaver!!!

  8. Thank you so much for these meal plans! This makes my life SO MUCH easier.

  9. Love these plans so much! This apple bread is DELICIOUS! Keep them coming, thank you for your hard work on these!

  10. Thank you for the weekly plans. They make my life so much easier and healthier, I lost 16lbs since I started following your meal plans seven weeks ago. Please keep them coming!

  11. I love your weekly meal plans, they are extremely helpful and take the stress of meal planning off my shoulders so, thank you! I hope you continue to share them. 

  12. I love seeing the weekly meal plans, I get quite a few ideas from them. I have all of the cookbooks and enjoy seeing the meal plans in the ones that have them as well.

  13. Thank you! 

  14. Yes please keep sharing this is my lifesaver!

  15. I love and use the present day meal plans just as they are!

  16. I’m not sure what I’d do without these meal plans! Absolutely LOVE ❤️ these, makes my life so easy. Thank you! 

  17. Hi Gina,
    Your recipes are THE BEST! Always so much yummy-ness, and light to boot.  I look at the meal plans every week, and use them as a starting point for planning my own meal plan. The meal plans inspire ideas and are big help! I make substitutions because 1) I live in the desert, so no fresh fish, and it’s still HOT here so definitely not yet ready for fall cousine, 2) gluten free household- some things just do NOT translate despite attempts, 3) my teen daughter is “sometimes” a vegetarian LOL, 4) my husband hates eggs. So we are a particular crew to say the least…but I’d be lost without your recipes and plans. THANK YOU, and please keep them coming!

  18. One of my favorite parts of the week is when Gina posts the latest meal plan. I’ve been looking forward to her fall recipes. Looks like a delicious meal plan. Can’t wait to go grocery shopping and start the week. Thank you!

  19. I’ve used the meal plans, and I’ve made my own.  Currently using yours as I’m trying to expand my horizons a little. I would be willing to pay for the option to build my own either from scratch or by allowing substitutions, and have the daily calories/points total as well as the grocery list update based on selections.  Like an app maybe?

  20. Thank you for these weekly plans! I’m a huge fan, and the plans are a wonderful gift for busy families.

  21. oh bring on the fall meal plan menus, these are my favorite on this site!
    Thank you for giving us these week. You are saving us time and keeping us healthy.

    Thank you

    • So good, right!

      • I love the meal plans! I love the variety of recipes and that some can be made quickly where other are a bit more time consuming. I work 12 hour shifts from 0600-1800 and I can have a healthy meal on the table by 1900. 
        My husband says it’s like eating in a restaurant every night. 
        I would love to see more vegetarian options that are more bean/ legume based rather that soya based. 

  22. Hey Gina! I saw in your post you wanted us to let you know if we were using these meal plans. For me personally, I enjoy glancing at your meal plans to see if there are any recipes I haven’t seen on your blog. I’ve been able to save several recipes just by looking at your meal plan post. With that being said, I don’t actually use these meal plans. I make my own meal plan. I LOVE your cookbook by the way! It is by far my favorite cookbook and it makes eating at home so much more enjoyable.