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 (Sept 28-Oct 4)
There’s something about that first little hint of cooler weather that makes fall feel official. After a long, hot summer, I’m ready for crisp mornings and all the comforting flavors that come with the season.
Fall is the perfect time to bring out the recipes that feel like a warm hug, hearty soups, apple-filled dishes, and all those delicious dinners that make the kitchen smell amazing like my Fall Chicken Sheetpan Dinner.
Whether you’re cooking for a crowd or looking for something cozy to enjoy on a chilly evening, these seasonal favorites are sure to put you in the fall spirit. Grab your favorite sweater and let’s welcome cooler days with favorites like this Fall Steak Salad with Sweet Potatoes.
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 (9/28)
B: Loaded Egg Muffins with a pear
L: 1 ½ cups Chicken Waldorf Salad
D: Stuffed Shells and Arugula Salad
Total Calories: 1,100*
TUESDAY (9/29)
B: Loaded Egg Muffins with a pear
L: 1 ½ cups Chicken Waldorf Salad
D: Turkey Taco Spaghetti Squash Boats with 1 ounce avocado and Brazilian Black Beans
Total Calories: 1,050*
WEDNESDAY (9/30)
B: Loaded Egg Muffins with 1 cup grapes
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 1 ounce avocado and Brazilian Black Beans
D: Chicken Scarpariello with Homemade Rice Pilaf
Total Calories: 1,075*
THURSDAY (10/1)
B: Loaded Egg Muffins with 1 cup grapes
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 1 ounce avocado and Brazilian Black Beans
D: Pumpkin Lasagna Skillet and Lemon Brussels Sprouts
Total Calories: 1,238*
FRIDAY (10/2)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 1 slice whole grain bread
D: Skillet Cajun Spiced Fish with Tomatoes with ¾ cup brown rice and Roasted Broccoli
Total Calories: 1,174*
SATURDAY (10/3)
B: Instant Pot Steel Cut Oats
L: BLT with Avocado (recipe x 4)
D: DINNER OUT
Total Calories: 527*
SUNDAY (10/4)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Pastrami Reuben Egg Rolls
D: Cheesy Stuffed Chicken Breast with Zucchini (recipe x 2) and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,169*
*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.
Shopping list
Produce
- 2 medium pears
- 5 medium bananas
- 1 medium Granny Smith apple
- 1 ¼ pounds red seedless grapes
- 1 dry pint fresh blueberries (can buy frozen, if desired)
- 4 medium PLUS 1 large lemon
- 2 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium jalapeno
- 1 small red bell pepper
- 1 small green bell pepper
- 2 small zucchini
- 3 small spaghetti squash (about 24 ounces each)
- 1 small bunch celery
- 1 small bag baby carrots
- 1 medium head cauliflower
- 1 ½ pounds broccoli florets
- 2 pounds Brussels sprouts
- 1 small bunch scallions
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh rosemary
- 1 (1-pound) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag baby spinach
- 1 small head Romaine lettuce
- 9 medium vine-ripened tomatoes
- 1 medium heirloom tomato
- 1 small red onion
- 1 small PLUS 2 medium yellow onions
- 1 large white onion
Meat, Poultry and Fish
- 1 package center-cut bacon
- 6 ounces pastrami or corned beef
- 1 smoked ham hock or smoked pork chop
- 1 package pre-cooked sweet Italian chicken sausage (such as Aidells)
- 2 pounds (5) boneless, skinless chicken breasts
- 2 large bone-in chicken breasts
- 1 ½ pounds 93% lean ground turkey
- 1 ½ pounds (4) white fish fillets (such as flounder, fluke or tilapia)
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)
- Turmeric
- Cinnamon sticks
- Maple syrup or honey
- Ground cinnamon
- Regular or light mayonnaise
- Ketchup
- Worcestershire sauce
- Horseradish
- Hot sauce
- Onion powder
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Bay leaves
- Crushed red pepper flakes
- Cajun seasoning
- Paprika
- Cayenne pepper
Dairy & Misc. Refrigerated Items
- 1 small jar sauerkraut
- 1 package egg roll wrappers
- 1 dozen large eggs
- 1 pint almond milk or milk of your choice
- 1 small box butter
- 1 (5.3-ounce) container nonfat Greek yogurt
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small block or bag pre-shredded reduced fat Swiss cheese (I like Jarlsberg)
- 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block reduced fat cream cheese
- 1 large wedge fresh Parmesan cheese
Grains*
- 1 package lasagna noodles
- 1 package angel hair pasta
- 1 package jumbo pasta shells
- 1 box 10 minute instant brown rice (such as Uncle Ben’s)
- 1 small loaf sliced whole grain bread (such as Nature’s Own)
- 1 small package steel cut oats
Canned and Jarred
- 1 (2.6-ounce) packet light tuna in water
- 1 (14-ounce) can hearts of palm
- 1 small jar hot cherry peppers
- 1 small jar pesto (or ingredients to make your own)
- 1 jar marinara sauce (or ingredients to make your own)
- 1 (15-ounce) can pumpkin puree
- 1 (8-ounce) can tomato sauce
- 1 (32-ounce) carton low or reduced sodium chicken broth
- 1 (14-ounce) can PLUS 1 (32-ounce) carton chicken broth
Frozen
- 1 small package chopped spinach
Misc. Dry Goods
- 1 single-serve packet unflavored protein powder
- 1 (1-pound) package dried black beans
- 1 single serve bottle/carton dry white wine
- 1 small package ground flax (meal)
- 1 small package pecans or walnuts (if buying from bulk bin, you need 2 tablespoons)
Non-Food Items
- Toothpicks
*You can buy gluten free, if desired