Skinnytaste Meal Plan (October 15-October 21)

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®.

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.

Skinnytaste Meal Plan (October 15-October 21)

Google Doc

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21 comments

  1. Please keep sharing your meal plans! Such a lifesaver for this busy working mom who is trying to eat healthier and stay on a budget 🙂

  2. Thank you for you meal plans! I can’t say I’ve used all the recipes suggested each week but, due to differing preferences but I do enjoy them.
    Your Maple Soy Glazed Salmon was a hit! I also enjoyed the Minestrone Soup! Thanks again for all your hard work!

  3. Please keep posting these meal plans! They help me so much!! 

  4. Hi Gina, I was just wondering how long the minestrone soup would last for in the refrigerator for meal prep and if the zucchini would get soggy? Thanks for everything!

  5. This is my third week using your meal plans and I love them!! They are a lifesaver for busy, working parents. Thank you!

  6. Please keep sharing your meals plans.  My family loves them and they are delicious.  Thank you,

  7. Love the meal plans and just bought your new book. I would love if you incorporate some recipes from the new book into your meal plans.

  8. I love your meal plans and your cookbooks.  They are my go to for most of my meals!  Thank you Gina

  9. Thank you for sharing these – I love your meal plans, they make sticking to a meal plan easy and delicious!

  10. HI! I’m new here and just discovered your meal plans. What a wonderful resource for people who are new to this thing or who are stuck in a rut with their meal planning and weight loss. Like me! I can’t wait to start using these! Thank you!

  11. Thank you! I just found your website and the meals are amazing. Please keep posting the meal plans, they are so helpful for people like myself who struggle with planning. I am looking forward to your book.

  12. thank you for doing this!!!! yes, please continue posting these.

  13. Another winning week. Question: I can’t seem to find what the frozen peas and carrots are for?

  14. This is awesome! So excited to start using your meal plans! I’ve been looking for something like this for some time now!

  15. Would love a whole meal plan with cookbook recipes! I own all three books now and use skinnytaste exclusively for my family of five. Love your content, and congrats on your new book!

  16. Excellent recipes – thank you.  I especially like that the recipes show the Weightwatchers points.

  17. Really appreciate the meal p,and each week! Just got your new book and looking forward to trying those recipes as well!d

  18. Would be great to have some meal plans that are from your books. You could start with a Fall Plan from one or more of your books. It would be in addition to your weekly free for website. Having seasonal plans are good enough for me. Don’t really need a plan for an exact week. An entertaining plan might be fun too. Love your style of cooking.

  19. Yes! I love these plans. I look at them every week!!! Thank you for doing it. 

  20. DON’T STOP SHARING YOUR MEAL PLANS! This is how I found your site in the first place and could not wait to buy all your cookbooks.  Your recipes are easy, healthy and quite delicious!! I’m a “skinnytaste believer”❤️

  21. Thank you, Gina!  This will be my second week using your meal plan.  You make grocery shopping a breeze!  And we ate so good all week and I still lost weight!  🙂