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®.

What an exciting week it’s been!! The Skinnytaste One and Done Cookbook came out Tuesday, if you bought the book a big THANK YOU!!! In case you don’t know, the points for all my books are in the Cookbook Tab/Cookbook Index. If you have the book you probably don’t need this meal plan, but for those of you who don’t here’s another week! Next week I may do one with recipes from the book, give me your thoughts on this! Oh, and please don’t forget to leave a review here!!

I was also on Good Day NY Tuesday, you can see that here.

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 (10/15)
B: Broccoli and Cheese Mini Egg Omelets (1) and a banana (0)
L: Egg Tomato and Scallion Sandwich (4) and an apple (0)
D: Minestrone Soup* (2) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar Dressing (2)
Totals: Freestyle™ SP 9, Calories 832**

TUESDAY (10/16)
B: Broccoli and Cheese Mini Egg Omelets (1) and a pear (0)
L: LEFTOVER Minestrone Soup (2) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar Dressing (2)
D: Turkey Enchilada Stuffed Poblano (6) with 1 ounce avocado (1) and Fiesta Lime Rice (2)
Totals: Freestyle™ SP 14, Calories 947**

WEDNESDAY (10/17)
B: Broccoli and Cheese Mini Egg Omelets (1) and a banana (0)
L: LEFTOVER Minestrone Soup (2) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar Dressing (2)
D: One-Pot Chicken Fajita Pasta (8)
Totals: Freestyle™ SP 13, Calories 915**

THURSDAY (10/18)
B: Broccoli and Cheese Mini Egg Omelets (1) and a pear (0)
L: LEFTOVER One Pot Chicken Fajita Pasta (8)
D: No Bean Turkey and Sweet Potato Chili (5) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 16, Calories 949**

FRIDAY (10/19)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER No Bean Turkey and Sweet Potato Chili (5) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
D: Maple Soy-Glazed Salmon (3) with Cauliflower “Fried Rice” (1)
Totals: Freestyle™ SP 16, Calories 948**

SATURDAY (10/20)
B: Low Fat Pumpkin Bread with Pepitas (4) with a kiwi (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (Recipe x 2) (2)
D: DINNER OUT!
Totals: Freestyle™ SP 6, Calories 492**

SUNDAY (10/21)
B: Low Fat Pumpkin Bread with Pepitas (4) with 1 cup grapes (0)
L: Loaded “Nacho” Chicken Tostada (5)
D: Crock Pot Italian Meatballs (4) over 2 cups zucchini noodles (0) and 2 Easy Garlic Knots (4)
Totals: Freestyle™ SP 17, Calories 921**

*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.

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