Skinnytaste Meal Plan (October 22-October 28)

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! My week started with a glamping experience at Firelight Camps in  Ithaca, NY to celebrate The Skinnytaste One and Done Cookbook, I’ll share more about that next week! Then I got the news Skinnytaste One and Done was #3 on The New York Times Best Seller list! Thank you all who purchased my book and made that happen, I am so grateful. Please leave an Amazon review if you have the time.

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 (10/22)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Arugula Salmon Salad with Capers and Shaved Parmesan* (2)
D: Turmeric Roasted Sweet Potato and Macadamia Soup (5) with 2 ounces multi-grain baguette (3)
Totals: Freestyle™ SP 16, Calories 829**

TUESDAY (10/23)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: LEFTOVER Turmeric Roasted Sweet Potato and Macadamia Soup (5) with 2 ounces multi-grain baguette (3)
D: One-Pot Cheesy Turkey Taco Chili Mac (6) with 1 ounce avocado (1)
Totals: Freestyle™ SP 21, Calories 927**

WEDNESDAY (10/24)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Chicken Waldorf Salad (3)
D: LEFTOVER One-Pot Cheesy Turkey Taco Chili Mac (6) with 1 ounce avocado (1)
Totals: Freestyle™ SP 16, Calories 834**

THURSDAY (10/25)
B: Baked Oatmeal with Blueberries and Bananas (6)
L: Chicken Waldorf Salad (3)
D: Balsamic Chicken with Roasted Vegetables (5)
Totals: Freestyle™ SP 14, Calories 849**

FRIDAY (10/26)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chicken Waldorf Salad (3)
D: Healthy Baked Fish Sticks with Lemon Caper Sauce (4) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 14, Calories 804**

SATURDAY (10/27)
B: Easy Tomatillo Huevos Rancheros (4) with 1 ounce avocado (1)
L: Beef and Kabocha Squash Stew (6)
D: DINNER OUT!
Totals: Freestyle™ SP 11, Calories 577**

SUNDAY (10/28)
B: Mushroom-Shallot Frittata (2) with 1 cup grapes (0)
L: Salsa Verde Chicken Tostadas (3) with Quick and Delicioso Cuban Style Black Beans (1)
D: Slow Cooker Banh Mi Rice Bowls (10)
Totals: Freestyle™ SP 16, Calories 903**

*Make salmon Sunday night, if desired

**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 22-October 28)

*google doc

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19 comments

  1. I LOVE these meal plans! It takes the stress out of grocery shopping, as well as not having to plan out healthy meals. I also love that it has the calorie count!
    Also the reviews help since I can find good substitutions for allergies, etc.
    Thanks for a healthy and free plan!! I tell all of my friends about your site! 🙂

  2. Please keep sharing !! I’ve made four recipes so far and loved each of them ! I can’t wait to try more 

  3. Hi Gina, thank you so much for the meal plans, they are so helpful! Do you or can you indicate which recipes are also included in your cookbooks? I have One & Done and Fast & Slow, but I end up printing out a lot of the recipes from the meal plans because it feels time consuming to cross reference them one at a time in each cookbook index. It would be nice to save some paper (and time) if I knew they were in one of the cookbooks and didn’t have to print everything out! Thanks again for all you put into Skinnytaste.com

  4. OMG I can’t believe I just found this page. This is everything I need in my to help me and my family to eat healthier. Meal planning and grocery shopping takes up so much time. This is going to save me hours a week. Thank you thank you thank you!

  5. I joined your FB group a few months ago when I was contemplating changing my eating habits. I have since purchased your One and Done cookbook. I love it! I just stumbled onto these meal plans and look forward to using them. Thanks so much for all things ‘Skinnytaste’ !!!

  6. Thank you for posting your meal plans and please keep them comin!

  7. Thank you so much for doing this! It is  a serious life changer and I appreciate how much work you put into it that is so much appreciated! I hope you continue to share!

  8. I try all of your weekly plans. I don’t follow the plans exactly. I will switch a meal for another one of your recipes but they are yummy and sometime surprises me… like the turkey meatloaf stuffed with cheese. OMG. Please keep posting meal plans!! It’s nice because I don’t have to ask my husband what does he want to eat for the week for ideas.

  9. I’ve been using your mealmplans for 2 weeks. I came from 2 years of macro counting and it’s nice to not weigh every piece of food I put in my mouth. Thank you so much for delicious, healthy meals. As a busy mom, the only thing I’m missing from those is how to break down the meal prep. It would be nice to have directions on what to prep in advance (Sunday and Wednesday) to make dinner time even faster with my family! Thanks again so much for all your delicious recipes!

  10. Thank you so much for the meal plans. They have helped me sooooo much!!! I have all the cookbooks and I search your data base for recipes. It has helped me so much with my weight loss journey and it has helped me feed family more healthy meals. Please keep them coming.

  11. Love your meal plans, they help me out so much! Thank you thank you!

  12. Another great meal plan! Having everything listed out is perfect for last minute grocery trips!

  13. I just found this site today! This is seriously the answer to my dreams!!!! I love these meal prep lists! Please keep doing this!

  14. yessss to the plans! Makes my life easier with cooking for the week 🙂

  15. thank you so much for these meal plans – love them!!  it’s so helpful to have one less thing to think about each week 🙂 

  16. Love these weekly meal plans! They make it so easy to plan and prepare healthy, delicious food. The dishes are easy and quick to prepare and they taste so good! And the shopping lists simplify the process. Love them!!!

  17. I love these plans! Delicious food with easy and quick prep times! Love that they take the thinking out of eating healthy, good-tasting food. Keep them coming!

  18. PLease keep sharing meal plans. I don’t always use them exactly as they are Burbank I have several different weeks banked as go tos.