Skinnytaste Meal Plan (October 1-October 7)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Happy October! My favorite month and also my birthday week!! And just a few days and Skinnytaste One and Done Cookbook will be arriving to everyone’s door if you pre-ordered! And for those asking, all the WW points for all three books are listed in the cookbook index.

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!

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 Weight Watcher Freestyle Points 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 (10/1)
B: Petite Crustless Quiche* (5) and a banana (0)
L: 2 servings Heirloom Tomato Sandwich (8)
D: Minestrone Soup (2) with Easy Garlic Knots (2)
Totals: Freestyle™ SP 17, Calories 924**

TUESDAY (10/2)
B: Petite Crustless Quiche (5) with a pear (0)
L: LEFTOVER Minestrone Soup (2) with Easy Garlic Knots (2)
D: Skillet Cauliflower “Arroz” con Pollo (8)
Totals: Freestyle™ SP 17, Calories 1,060**

WEDNESDAY (10/3)
B: Petite Crustless Quiche (5) with a pear (0)
L: LEFTOVER Minestrone Soup (2) with Easy Garlic Knots (2)
D: Cuban Picadillo***(3) over ¾ cup brown rice (5) and Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 19, Calories 1,049**

THURSDAY (10/4)
B: Petite Crustless Quiche* (5) and a banana (0)
L: Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Chicken Marsala Meatballs (5) with Roasted Spaghetti Squash (0)
Totals: Freestyle™ SP 19, Calories 913**

FRIDAY (10/5)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Flounder Milanese with Arugula and Tomatoes (3) and Creamy Cauliflower Puree (1)
Totals: Freestyle™ SP 18, Calories 833**

SATURDAY (10/6)
B: Breakfast Burrito Bowl with Spiced Butternut Squash (3)
L: Chicken and Lentil Soup (1)
D: DINNER OUT!
Totals: Freestyle™ SP 4, Calories 490**

SUNDAY (10/7)
B: Applesauce Nut Bread# (5) with 1 cup mixed berries (0)
L: LEFTOVER Chicken and Lentil Soup (1)
D: Pork Chops and Applesauce (4) with  Skinny Buttermilk Mashed Potatoes with Chives (5) and Easy Garlic Broccolini (1)
Totals: Freestyle™ SP 16, Calories 842**

*Freeze any leftover you/your family won’t eat.

**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 a quesadilla Wed night with leftover Picadillo for lunch Thurs and Fri.

#Make applesauce Saturday.

**google doc

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32 comments

  1. I love the meal plans, thanks for sharing! These quiche are perfect for breakfast or even a snack.

  2. I absolutely use these plans! I dont follow them all the time, but I am sitting here getting ready to put this weeks plan into my mealplanner.

  3. Hello…..

    My daughter and I just found your site – its AMAZING!

    I have Celiac disease, diagnosed two years ago and it is so hard to make recipes for everyone.

    I was wondering if you have or would ever do a GF Meal list. That would be wonderful! I can alter a bit if necessary.

    Thanks again,

    Cathy Dalzell

  4. As someone that has been trying to be healthy and loose weight, I would like to thank you for your recipes and weekly meal plans! They really help out!!!!

  5. I’ve been struggling with my weight since stopping WW and was very seriously considering doing one of those extreme diets that eliminates several foods and relies on shakes for meals. Thank you for reminding me that sustainable weight loss is about balance and Real Food! Your meal plan looks heavenly and I think I groaned at the sight of those garlic knots and soup. Thank you for all of your hard work!!

  6. Thank you so much for sharing these meal plans – they are so helpful! I especially have enjoyed the ones that include meal-prepping ahead of time for week-day lunches.

  7. I think you missed alcaparrado on the shopping list.  Which is okay, because I’ll just use my leftover green olives from today 🙂

  8. Thanks for providing these meal plans! I used the Sep 10 to Sep 17 meal plan for the first time and it was great! I felt well fed and was easily able to eat within my calorie goal. The hubby loved your recipes as well :). I’m excited to follow this week’s meal plan :).

  9. These are fantastic!! Please continue to put them together!!

  10. I have been using these for a few weeks now. I am studying. working, and going to the gym so these make life easy. It’s one less thing I have to think about. I currently have the minestrone soup in the instant pot and have already made the applesauce and garlic knots. I have a run scheduled after work so I am cooking ahead of time. Sometimes we run into too many leftovers since there are only two of us but generally speaking this keeps both he and I healthy and on track. Thank you.

  11. I check your website ALL the time and love these meal plans! Thanks for what you do. 

  12. These meal plans are a lifesaver! I’ve been trying to do better with healthy and low calorie eating and I don’t know if I would be doing as well without these. I hope you continue to post!

  13. I love your meal plans and every recipe I’ve tried has been stellar. What I really enjoy is that you show all the food you can eat during the day and still have ‘room’ for the extras.

  14. Thank you for posting these. I am starting ww again and these help alot

  15. A lot of great ideas! Thank you so much! Your menus are so helpful!

  16. I love your menus. I wish you would come out with a SkinnyTaste app that would allow me to uncheck recipes I wasn’t going to make during the week and then the app would automatically revise the shopping list based on that change. I know this is something I can do myself, but it would be a such a time saver. Have you thought about this? It’s a subscriber service I would pay for.

  17. Love these weekly meal plans!!! Easy to adapt and my husband as well as my 4yo and 2yo love the meals.

  18. Love love love your meal plan posts. Such a great variety my family never gets bored. Please continue them

  19. Love these meal plans!

  20. Except for the last two weeks (we were away) I have been using the meal plans every week. I have lost inches with this in combo with my new gym routine. My husband, who is very picky and yet is a WW lifetimer really likes the meals he’s tried. Please keep them coming!

  21. Thanks so much for the meal plans. They’ve helped so much in keeping me on track and keeping this is fresh and new vs having the same thing every day of every week

  22. THANK YOU for your weekly meal plans. It makes meal planning for the week for much easier. 🙂

  23. I cannot print using the “click to print” option.

  24. i’m loving your picadillo quasadillas and garlic knot recipes! I think those are two recipes I’ll be making for sure this coming week! Thanks for sharing

  25. Love love love these meal plans! They have literally saved my life as it has gotten so busy lately! The 0 point Chilli from last week is going to be a new family favorite! For the second night we served it over baked potatoes – so yummy! Please keep posting!

  26. Happy birthday!

  27. Gina,
    Thanks for posting the meal plan. It really helps me have a vision for the week and especially with the grocery list, it makes everything easier. Please continue to share this, it’s great!

  28. I’ve been using these menus for months, and I love them! I have a big family, so I use AnyList to import the recipes and adjust the number of servings, then I use Walmart grocery pickup to save time on the shopping. Today I did a price comparison between your menu and the eMeals Budget-Friendly Plan, and I’m spending about the same on groceries with your plan as I would be if I was using theirs, so not only are you saving me time and helping my family eat healthier, you’re saving me money as well! Thank you!