Skinnytaste Meal Plan (September 10-September 16)

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®.

Is it too soon for pumpkin? Not in my opinion! This week I added some Mini Pumpkin Chocolate Chip Muffins to the meal plan as well as some fall favorites like Broccoli and Cheese Potato Soup, and Quick Beef Chili.

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 (9/10)
B: Skinny Mini Pumpkin Chocolate Chip Muffins* (7) and a banana (0)
L: Chicken Salad with Lemon and Dill **(1) over 1 ½ cups Romaine lettuce (0) and sliced cucumber (0)
D: Broccoli and Cheese Potato Soup* (7) with a green salad (2)
Totals: Freestyle™ SP 17, Calories 854***

TUESDAY (9/11)
B: Skinny Mini Pumpkin Chocolate Chip Muffins* (7) and a pear (0)
L: Chicken Salad with Lemon and Dill **(1) over 1 ½ cups Romaine lettuce (0) and sliced cucumber (0)
D: Green Scallop Tacos (7) with 1 ¼ cup Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 902***

WEDNESDAY (9/12)
B: Skinny Mini Pumpkin Chocolate Chip Muffins* (7) and a banana (0)
L: Chicken Salad with Lemon and Dill **(1) over 1 ½ cups Romaine lettuce (0) and sliced cucumber (0)
D: Quick Beef Chili (4) with 2 tablespoons reduced fat Mexican blend cheese (1)
Totals: Freestyle™ SP 13, Calories 848***

THURSDAY (9/13)
B: Skinny Mini Pumpkin Chocolate Chip Muffins (7) and a pear (0)
L: Canned Tuna Ceviche**(3) and 8 carrot sticks (0)
D: Cheesy Jalapeno Popper Baked Stuffed Chicken (5) with Skillet Mexican Zucchini (4)
Totals: Freestyle™ SP 19, Calories 902***

FRIDAY (9/14)
B: Overnight Oats with Figs and Honey (7)
L: Canned Tuna Ceviche**(3) and 8 carrot sticks (0)
D: 1 cup Cilantro Lime Shrimp (1) with Fiesta Bean Salad (4)
Totals: Freestyle™ SP 15, Calories 933***

SATURDAY (9/15)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Prosciutto, Mozzarella and Fig Salad with Arugula (6)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 426***

SUNDAY (9/16)
B: Leftover  Sausage, Cheese and Veggie Egg Bake (4)
L:  Loaded “Nacho” Chicken Tostada (5)
D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7) with Easy Garlic Broccolini (1)
Totals: Freestyle™ SP  17, Calories 807***

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

**Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2 tablespoons light vinaigrette

**Prepare the night before, 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 (September 10-September 16)

**google doc

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30 comments

  1. I don’t know if this is deliberate, but I absolutely love that your front page of meal plans has exactly 6 months on it. As an Aussie it makes it super easy to go to the bottom of the first page to find a seasonally appropriate food plan!

  2. I love these meal plans and so appreciate that they are free.  Thank you for creating them!

  3. Thank you for posting meal plans! Tried it this week and loved everything on the meal plan!

  4. LOVE, LOVE, LOVE! Your meal plans have helped me on my journey so much. I hope you never stop sharing. 

  5. I love your meal planning. It really helps me when planning out my week. Thanks so much for putting it together for us. Hope you decide to continue it.

  6. Yes, please continue with these. I just found it and I love it.
    I will definitely use it!
    PS I love your site, thank you!

  7. I can’t wait to start this meal plan. Seems delicious I found your website through a my fitness pal blog ! 

  8. My family and I love all your recipes and use your meal plans all the time. Such a life saver!!

  9. I really love this weeks meal plan. I love the reuse of certain ingredients, like cilantro, so things dont go to waste and are bought for only one meal!

  10. These meals look incredible and will be a lifesaver with our busy evening schedules! Thanks so much!

  11. I love these meal plans!!! Don’t know what took me so long to start using them!! I’ve been using your recipes for almost 6 years and I’ve NEVER had one the I didn’t like!

  12. Love the amazing meal plans so much Gina! It’s amazing that they are so low in WW SP. Thank you!

  13. I’m a huge fan of Gina site and recipes. Before and during pregnancy I choose recipe that tickle my tastebuds. But after giving birth I notice how hard it is to 1. Come up with meal ideas. 2. To eat healthy and loose the baby weight.
    I’m going to start following the weekly meal plan and see if that will help me start to shed some pounds.

  14. Thank goodness! some new ideas for meals. I am so tired of planning and purchasing and preparing meals I could just scream. Now it is a scream of joy! Thank you, I am startiing this week!

  15. I love your meal plans!  Thank you

  16. I use your meal plans every week! Please keep sharing ?

  17. This is my third week following your meal plan fairly closely, and we are loving it! Thank you for sharing! 
    *side note…the pumpkin muffins are way too yummy and several are already gone now, before the “planned” time actually starts. 

  18. The fact that meal plans like these are free is incredible! Gina, you have amazing recipes and the meal plans are beyond helpful. I use them all the time…to the point where my fiancee asks what’s for dinner and I respond with “I don’t know, let me check with Gina!” Hahaha! Thanks for all you do!

  19. I use the meal planner and love it! It must take quite a bit of work to put it together and I really appreciate it. Thanks for all that you do!

  20. I can’t wait to start the meal plan!

  21. This is going to be my first week following the meal plan. I just started prepping my muffins and they look so good! I love all the different types of food I’ll get to eat this week! My husband is pretty excited too. Thank you for posting these!!

  22. love this sight. make recipes from it and usually have every thing on hand to do it.

  23. Mmmm, this week’s meal plan looks yummy! I can’t wait to try it! Thank you so for posting and making them available without requiring any payment to look at. 🙂

  24. Hi!

    I discovered this website from a friend of mine when I told her I was starting a WW program, and my fiancé and I absolutely LOVE it!! The recipes are awesome and your meal plans are life-saver for me who is very impatient and don’t want to spend to much time planning my week in accordance with my diet.
    Thank you so much for making all of this accessible!

  25. Haha! Popper!

  26. Just made the Jalapeno Pooper Chicken – delish! Thanks for the week of tasty ideas!