7 Day Healthy Meal Plan (September 27- October 3)

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

Fall leaves, fall sweaters, fall colors—pumpkins!!!!!! Who else is excited??!!! I love the versatility of pumpkins in recipes! I have so many pumpkin recipes it hard to pick my favorite, but some of the top contenders are my Roasted Pumpkin Sage Soup, Skinny Pumpkin Granola and my Turkey Pumpkin White Bean Chili. For something sweet try my Pumpkin Cream Cheese Muffins!

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 (9/27)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P) with ¼ cup raw almonds (5B 5G 5P)
D: Cream of Broccoli Soup (4B 4G 4P) with a grilled cheese sandwich* (8B 8G 8P)
Totals: WW Points 27B 29G 27P, Calories 1,061**

TUESDAY (9/28)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P) with ¼ cup raw almonds (5B 5G 5P)
D: Bisteces a la Mexicana (3B 3G 3P) with Latin Yellow Rice (6B 6G 6P)

Totals: WW Points 27B 27G 24P, Calories 1,121**

WEDNESDAY (9/29)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes (8B 8G 3P)
D: LEFTOVER Bisteces a la Mexicana (3B 3G 3P) with Latin Yellow Rice (6B 6G 6P)
Totals: WW Points 21B 23G 16P, Calories 970**

THURSDAY (9/30)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes (8B 8G 3P)
D: Turmeric Braised Chicken with Golden Beets and Leeks (9B 9G 9P)

Totals: WW Points 24B 24G 16P, Calories 1,117**

FRIDAY (10/1)
B: Avocado Toast with Sunny Side Egg (4B 6G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumbers and Sun Dried Tomatoes (8B 8G 3P)
D: Maple Soy Glazed Salmon (3B 7G 3P) with Roasted Brussels Sprouts and Butternut Squash (1B 1G 1P)

Totals: WW Points 16B 22G 11P, Calories 946**

SATURDAY (10/2)
B: Chewy Chocolate Chip Oatmeal Breakfast Cookies (3B 3G 1P) with 1/2 cup blueberries (0B 0G 0P)
L: Chicken Cutlet Caprese Salad (9B 12G 9P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 12B 15G 10P, Calories 603**

SUNDAY (10/3)
B: Open-Faced Omelet with Feta, Roasted Tomatoes and Spinach (recipe x 2) (2B 5G 2P) with 2 slices bacon (2B 2G 2P) and an orange (0B 0G 0P)
L: Buffalo Shrimp Lettuce Wraps (4B 5G 4P)
D: Slow Cooker French Dip Sandwich with Caramelized Onions (9B 9G 9P) and a green salad # (1B 1G 1P)

Totals: WW Points 18B 22G 18P, Calories 922**

*Grilled cheese sandwich includes 2 slices thin whole grain bread and 1 ounce cheddar cheese.
**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, bell pepper and ¼ cup light vinaigrette.

*Google doc

Leave a Reply

Your email address will not be published. Required fields are marked *

25 comments

  1. Dear Gina,

    This is long overdue, as I have been using SkinnyTaste recipes since 2015. Back then, I lost about 100 pounds through WW and your recipes. You changed my life!

    After having a baby last year and beginning graduate school this year, I found myself not having much time to meal plan and using the same dozen recipes every week, so I started using your meal plans. After trying out a few of them, I wanted to tell you how much time and stress you have saved me. It could not have come at a better time for our family. Because of the meal plans, I tried recipes that I would normally pass over. It’s gotten me excited to get back into the kitchen again.

    If you decide to make improvements to the setup, I would love for each ingredient on the grocery list to also note what recipe it’s being used for. Sometimes, I want to sub in something else for a meal on the plan, and this would help me remove items on the grocery list that I don’t need.

    I’m so happy that you offer this! It has saved me from so much stress. Thank you again.

  2. I absolutely love these meal plans. When I’m stuck in a rut or just to try different foods, these are always my go to! 

  3. Started using your plans this week and so far my son and I love it! I really needed a meal plan. Looking forward to next week!

  4. This is the first time I have tried Gina’s weekly meal plan. The variety of recipes is something I never knew i needed. Trying new foods and feeling great because they are healthy has been a wonderful welcome to our lives.

  5. To Gina From Gina
    I just wanted to let you know that I depend on your weekly meal plans. I appreciate the time you devote to this. It makes life a little easier, because you already know that moms have 101 things on our to do lists. 😊

  6. Thank you so much for making meal prepping so easy!! I look forward to your weekly recipes. I made the cream of broccoli soup last night, and I am not going to lie. I was kind of thinking :I don’t know about this one. I never had broccoli soup before. OMG!!! it was delicious and filling. I did make a few adjustments based on the comments and it was amazing!! Thank you again!!

  7. I LOVE these meal plans and use them all the time! Thank you for sharing them.

  8. These meal plans are amazing! Thanks so much for doing this.

  9. I really appreciate your work. I look forward to it every week! It has helped me immensely. I hope you continue.

  10. Thank you for this. I definitely appreciate you doing this every week. 

  11. Thank you for doing this every week I really use it.

  12. Thank you for this! I’m seeing this for the first time as the suggestion of my health coach. I’m excited to give it a try!

  13. Hi Gina! Thank you so much for your weekly menus – they help me to get organized for the week. I’ve been following your meal plans for about 5 years now and I am never disappointed. As a fellow Weight Watcher, and a nurse working 5 days a week with 2 kids – things can get pretty hectic! So I just wanted you to know how thankful I am for the time you’ve saved me over the years – not to mention the money, and the pounds for that matter! Thank you for all that you do to help others make their everyday lives that much easier, and Happy Fall!!

  14. Love your menu’s and look forward to using them every week to plan my meals. This week the dates at top of  page do not fit with individual dates.

  15. The whole week looks amazing! Thank you for putting in all of the work and providing weekly inspiration and the recipes are always delicious. I’ve never had a single fail with your recipes. Many are restaurant-level quality and always leave me satisfied. Even my skinny BF loves the Skinny Taste recipes! And the shopping list is also helpful! Thank you and please keep sharing the weekly meal plans!

  16. Great meal plans !!! It keeps meals fresh and delicious!

  17. I LOVE your menu plans. Thank you for making them each week. I appreciate it more than you can imagine! I do want to point out that this weeks menu states the right dates on the title but the days are written with last weeks date.

  18. I love your meal plans and they areusually just the kick in the pants that I need to get me back on track. Your recipes are always delicious. I just finished printing out all the recipes for your plan for 9/27/21 to 10/3/21. As I was going over the points, I noticed that the purple points seem to be over what is recommended for Purple followers on at least 3 of the days. I am planning to look over the recipes and see where I can make some substitutions. I have typically followed your plans when I have been on green. Purple is new to me.

    At any rate, thank you for ALL that you do to help us as we try to get healthy. Your are a phenomenal cook!

  19. Thanks Gina. Looking forward to new fall recipes. Even in Florida!!