A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Oct 26-Nov 1)
How is Halloween already here and November is just around the corner?! Hosting a spooky soiree, or want to satisfy your little goblin while still staying on the healthy side? These Mummy Hot Dogs are the perfect party appetizer while these Banana Ghost Pops will please ghouls of all ages!
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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
Meal Plan:
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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (10/26)
B: Chorizo Egg Bites with ½ cup cherry tomatoes
L: Sardine Salad on 1 slice sourdough bread and ½ cup pomegranate seeds
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Total Calories: 1,125*
TUESDAY (10/27)
B: Chorizo Egg Bites with ½ cup cherry tomatoes
L: Sardine Salad on 1 slice sourdough bread and ½ cup pomegranate seeds
D: Turkey and Black Bean Enchiladas** with 1 tablespoon light sour cream and Corn Tomato Avocado Salad
Total Calories: 1,095*
WEDNESDAY (10/28)
B: Chorizo Egg Bites with ½ cup cherry tomatoes
L: LEFTOVER 2 Turkey and Black Bean Enchiladas with 2 tablespoons light sour cream
D: Chicken Curry with Turmeric Basmati Rice with Peas
Total Calories: 1,305*
THURSDAY (10/29)
B: Chorizo Egg Bites with ½ cup cherry tomatoes
L: LEFTOVER Chicken Curry with Turmeric Basmati Rice with Peas
D: Pork Milanese with Kale and Apple Salad
Total Calories: 1,037*
FRIDAY (10/30)
B: Flourless Banana Pancakes
L: LEFTOVER Chicken Curry with Turmeric Basmati Rice with Peas
D: Blackened Shrimp and Grits with Wilted Spinach with Garlic and Oil
Total Calories: 1,158*
SATURDAY (10/31)
B: Burst Tomato Cottage Cheese Caprese Bowl (recipe x 4)
L: French Bread Pizza Mummies with 8 baby carrots and 2 tablespoons light ranch dressing
D: Crockpot Turkey Chili with 2 tablespoons shredded Mexican cheese blend and 1 ounce avocado and Pumpkin Cornbread Muffins
Total Calories: 1,042*
SUNDAY (11/1)
B: Sweet Potato Quinoa Breakfast Bowl (recipe x 2)
L: Creamy Shrimp and Celery Salad with Broccoli Cheddar Soup
D: DINNER OUT!
Total Calories: 802*
*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.
**Freeze any leftover you/your family don’t eat.
Shopping list
Produce
- 1 medium banana
- 1 large Granny Smith apple
- 1 (6-ounce) container fresh blueberries
- 1 small pomegranate or cup of seeds (arils)
- 2 medium lemons
- 3 medium limes
- 2 medium (6-ounce) Hass avocados
- 2 medium cucumbers
- 3 Persian (mini) cucumbers (can sub 1 small English, if desired)
- 2 small heads garlic
- 1 medium red bell pepper
- 1 small bunch celery
- 1 small package baby carrots
- 1 medium carrot
- 2 medium heads broccoli florets
- 2 large sweet potatoes (about 1 ½ pounds total)
- 1 large (8-ounce) Russet or Yukon Gold potato
- 1 small bunch scallions
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh dill
- 1 large bunch Tuscan kale (or 6 cups pre-cut)
- 1 (1-pound) clamshell/bag baby spinach
- 2 pounds grape or cherry tomatoes
- 1 large vine-ripened tomato
- 1 small red onion
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 pound large cooked peeled and deveined shrimp
- 1 pound jumbo (raw) peeled and deveined shrimp
- 2 1/3 pounds 93% or 99% lean ground turkey
- 1 pound thin pork loin cutlets
- 6 large bone-in chicken thighs
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Balsamic glaze
- Pure maple syrup (or sugar free)
- Vanilla extract
- Ground cinnamon
- Ground ginger
- Light mayonnaise
- Old Bay seasoning
- Tamari or soy sauce
- Sriracha sauce
- Sesame oil
- Thai sweet chili sauce
- Multicolor sesame seeds
- Cumin
- Chili powder
- Chipotle chili powder
- Garam masala
- Curry powder
- Turmeric
- Bay leaves
- Garlic powder
- Onion powder
- Dijon mustard
- Whole grin mustard
- Apple cider vinegar
- Paprika
- Cayenne pepper
- Thyme
- Oregano
- Pumpkin pie spice
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 small box regular or unsalted butter
- 1 (12-ounce) package soy chorizo (I like Trader Joe’s), or turkey or chicken chorizo
- 2 (14-ounce) packages extra-firm tofu
- 3 (16-ounce) containers low fat or whole milk cottage cheese (I like Good Culture)
- 1 small carton unsweetened coconut milk beverage
- 1 container coconut whipped cream (or whipped cream of choice)
- 1 quart nonfat milk
- 1 (8-ounce) container low fat milk
- 1 small jar/bottle light ranch dressing (or ingredients to make your own)
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small container regular or light sour cream
- 1 (16-ounce) bag regular or reduced fat Mexican cheese blend
- 1 package sliced mozzarella cheese
- 1 (8-ounce) block sharp cheddar cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package quick oats
- 1 small loaf sourdough bread
- 1 (8-ounce) whole wheat French baguette
- 1 package (6-inch) whole wheat low carb flour tortillas such as La Tortilla Factory
- 1 small package dry quinoa (or 3 cups pre-cooked)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small package dry basmati rice (or 2 cups pre-cooked)
- 1 package quick cooking grits (NOT instant)
- 1 small package coarse yellow cornmeal
- 1 small package unbleached all-purpose flour
- 1 package seasoned whole wheat breadcrumbs
Canned and Jarred
- 1 (15-ounce) can pumpkin puree
- 1 (13.5-ounce) can lite coconut milk
- 1 small jar pickled jalapenos
- 1 small jar capers
- 2 (4.4-ounce) cans no salt added sardines in water, such as Wild Planet
- 1 (2.25-ounce) can sliced black olives
- 1 (4.5-ounce) can chopped green chiles
- 1 small can/jar chipotle peppers in adobo
- 1 (15.5-ounce) can black beans
- 1 small jar marinara sauce (or ingredients to make your own)
- 1 (14.5-ounce) can diced tomatoes
- 1 (10-ounce) can RoTel mild tomatoes
- 1 (29-ounce) can tomato sauce
- 1 (32-ounce) carton low sodium chicken broth
- 1 (32-ounce) carton reduced sodium chicken broth
Frozen
- 1 medium package corn kernels
- 1 small package peas
- 1 small package shelled edamame
Misc. Dry Goods
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- 1 small package brown sugar or brown sugar substitute
- 1 container coconut milk powder, such as KOS
- Baking powder
- 1 package vegetable or chicken bouillon cubes or Better than Bouillon
*You can buy gluten free, if desired