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

 

Finally! Pumpkin patch and hay ride time! Pumpkin Pie Dip  is one of my fall favorites! It is perfect to bring to a party, one of my friends actually serves it in a hollowed out small pumpkin for a festive presentation! Serve with apple slices or ginger snaps (those are extra points though!)

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

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 (10/14)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Antipasto Salad (6) and 6 Triscuits (3)
D: Creamy Roasted Cauliflower Chowder (6) with a small whole wheat roll (3)
Totals: Freestyle™ SP 18, Calories 885*

TUESDAY (10/15)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ an apple, chopped (0), 1 tablespoon skim milk (0), 1
tablespoon chopped pecans (2), pinch salt
L: LEFTOVER Creamy Roasted Cauliflower Chowder (6) with a small whole wheat roll (3)
D: Slow Cooker Santa Fe Chicken (0) with 2 tablespoons cheddar (2) Chipotle’s Cilantro Lime Rice (recipe x 2) (6)

Totals: Freestyle™ SP 24, Calories 952*

WEDNESDAY (10/16)
B: Avocado Toast with Sunny Side Egg (4)
L: LEFTOVER Creamy Roasted Cauliflower Chowder (6) with a small whole wheat roll (3)
D: LEFTOVER Slow Cooker Santa Fe Chicken (0) with 2 tablespoons cheddar (2) Chipotle’s Cilantro Lime Rice (6)

Totals: Freestyle™ SP 21, Calories 968*

THURSDAY (10/17)
B: Avocado Toast with Sunny Side Egg (4)
L: Antipasto Salad (6)
D: Spaghetti Carbonara (10) with a green salad (2)*

Totals: Freestyle™ SP 22, Calories 1,024*

FRIDAY (10/18)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ an apple, chopped (0), 1 tablespoon skim milk (0), 1
tablespoon chopped pecans (2), pinch salt
L: Antipasto Salad (6)
D: Mediterranean Sea Bass (4) with ¾ cup quinoa (5)

Totals: Freestyle™ SP 21, Calories 996*

SATURDAY (10/19)
B: BLT Egg Sandwich (6) (recipe x 4)
L: Red Lentil Soup (1)
D: DINNER OUT!

Totals: Freestyle™ SP 7, Calories 543*

SUNDAY (10/20)
B: Yogurt Waffles (4) with 1 tablespoon peanut butter (3) and ½ banana, sliced (0)
L: LEFTOVER Red Lentil Soup (1)
D: Skinny Salisbury Steak with Mushroom Gravy # (5) with Skinny Garlic Mashed Potatoes (5) and Roasted
Asparagus (0)

Totals: Freestyle™ SP 18, Calories 1,036*

*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 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2
tablespoons light vinaigrette
# Freeze any leftover you/your family won’t eat.

**google doc

Shopping List

Produce

• 1 medium orange
• 2 medium bananas
• 1 small apple (any variety)
• 1 medium lemon
• 1 medium lime
• 1 large head cauliflower
• 1 large head garlic
• 4 medium carrots
• 1 small bunch celery
• 1 large cucumber
• 1 small (4-ounce) Hass avocado
• 8 ounces sliced white mushrooms
• 1 small head Iceberg lettuce
• 1 small head Romaine lettuce
• 2 pounds (4 medium) Yukon gold potatoes
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 1 pound asparagus
• 2 medium beef steak tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small fennel bulb
• 1 medium bunch scallions
• 2 medium and 1 large yellow onion
• 1 small red onion

Meat, Poultry and Fish

• 1 small package turkey pepperoni
• 1 packaged sliced prosciutto (you need 6 slices)
• 1 ½ pounds boneless, skinless chicken breasts
• 1 large package center-cut bacon (you need 18 slices)
• 1 pound 93% lean ground beef
• 1 pound 93% lean ground turkey
• 2 pounds (4) skinless Chilean sea bass fillets (can sub other firm white fish such as halibut, cod
  or striped bass)

Grains*

• 1 small package quick oats
• 1 small box Triscuit crackers
• 1 package all-purpose flour
• 1 package small whole wheat rolls (I like Martin’s)
• 1 small package plain breadcrumbs
• 1 package extra long or basmati dry rice
• 1 loaf light or thin sliced whole grain bread
• 1 package dry quinoa (or 3 cups pre-cooked)
• 1 package spaghetti (I like Delallo)

Condiments and Spices

• Extra virgin olive oil
• Canola or vegetable oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Honey
• Red wine vinegar
• Bay leaves
• Thyme
• Garlic powder
• Onion powder
• Cumin
• Cayenne pepper
• Hot sauce (optional, for Avocado Toast)
• Worcestershire sauce
• Mustard powder
• Light vinaigrette (or make your own with ingredients in list)
• White vinegar
• Light mayonnaise
• Turmeric
• Vanilla extract
• Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small box unsalted butter
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (6-ounce) container plain nonfat yogurt
• 1 small container light sour cream
• 1 small tub whipped butter (can sub unsalted butter with a pinch of salt in Mashed Potatoes, if
  desired)
• 1 small wedge Parmigiano Reggiano
• 1 small wedge Pecorino Romano
• 1 pint unsweetened almond milk (can sub skim or low fat milk [buy a quart rather than pint] in
  Yogurt Waffles, if desired)
• 1 pint skim or low fat milk

Frozen

• 1 (8-ounce) package corn kernels

Canned and Jarred

• 1 medium jar pitted Kalamata olives
• 1 small jar peanut butter
• 1 small jar pepperoncini
• 1 small jar roasted red peppers, in water (or buy 1 large fresh pepper and roast yourself)
• 1 small jar Giardiniera
• 1 (14.4-ounce) can diced tomatoes with mild green chilies
• 1 (15-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 (28-ounce) can whole peeled tomatoes
• 1 (32-ounce) carton vegetable broth
• 1 (32-ounce) and 1 (48-ounce) carton chicken broth
• 1 (8-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton beef broth
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

• 1 bottle dry white wine
• 1 pound dry red or yellow lentils
• Baking powder
• 1 small package chopped pecans

*You can buy gluten free, if desired