Skinnytaste Meal Plan (September 17-September 23)

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®.

Hoping everyone on the east coast stays safe! Tomorrow I will be sharing a FREE 40-page bonus pack for anyone who pre-orders my new cookbook Skinnytaste One and Done, so look out for out!

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 (9/17)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Club Lettuce Wrap (5) and an apple (0)
D: Baked Broccoli Macaroni and Cheese (8)
Totals: Freestyle™ SP 13, Calories 923*

TUESDAY (9/18)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: Zucchini Chicken Enchilada Roll Ups (5) with 1 tablespoon sour cream (1)
Totals: Freestyle™ SP 19, Calories 807*

WEDNESDAY (9/19)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: Turkey Pumpkin White Bean Chili (0) with 1 tablespoon light sour cream (1)
Totals: Freestyle™ SP 9, Calories 844*

THURSDAY (9/20)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: LEFTOVER Baked Broccoli Macaroni and Cheese (8)
D: LEFTOVER Turkey Pumpkin White Bean Chili (0) with 1 tablespoon light sour cream (1)
Totals: Freestyle™ SP 14, Calories 855*

FRIDAY (9/21)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Chicken Club Lettuce Wrap (5) and an apple (0)
D: Sheet Pan Teriyaki Salmon and Vegetables (4) (Recipe x 2)
Totals: Freestyle™ SP 9, Calories 934*

SATURDAY (9/22)
B: Easy Bagel Recipe** (3) with 2 tablespoons light cream cheese (3), sliced tomato (0) and sliced red onion (0)
L: Chicken Salad with Avocado (4)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 485*

SUNDAY (9/23)
B: Bacon Egg and Avocado Breakfast Sandwich (6)
L: Greek Turkey Meatballs (5) with Tzatziki (0) and Heirloom Tomato Salad (2)
D: Slow Cooker Pork Carnitas ***(3) with 2 corn tortillas (3) and 1 ounce sliced avocado (1)
Totals: Freestyle™ SP 20, Calories 1,074*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needsI’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

**Double recipe for use in Sunday breakfast.

***Freeze any leftover you/your family won’t eat

Skinnytaste Meal Plan (September 17-September 23)

**google doc

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38 comments

  1. Love it. I am enjoying cooking again. Meals are amazing. 

  2. This is my first meal plan and I LOVE it. Thank you!!

  3. Thanks for these! I love all of your recipes! I pre-ordered your new cookbook as well…where do I find the bonus 40 page recipes book at??

  4. totally loving not having to over-think my meal plans with what you have done for us! thanks! we’re veggie/vegan and I just leave out the meat/dairy and substitute as needed. THANK YOU! keep up the great work!!

  5. This was my first week following your meal plan and I LOVED it! My husband did too. The mac and cheese was our favorite!

  6. I love your meal plans! My husband and daughter love the tasty meals. We wouldn’t be eating as healthy without your plans. Thank you!!!

  7. I love, love, love your meal plans! They have been a god-send! During the summer I camp every other weekend or so and you can’t believe how awesome it is to have planned meals before hand! AND a shopping list as well! I improvise quite often – using a bbq rather than an oven, etc, and it makes it so fun. Then during the work week, the plans are wonderful. I hope you continue this awesome treat! Still working on this week! Joy

  8. Yes, yes, yes please keep the meal plans coming!! Your menus/blogs and followers are the inspiration/motivation I’ve been needing and wanting?

  9. I am using it for the first time this week and LOVE it!!! This is so incredibly helpful, Gina!

  10. Thank you for sharing the meal plans! I love so many of the recipes!

  11. Wow!! Just jumping back on weight watchers and knew I had to come to your site first. First thing I see is these amazing meal plans! Can’t wait to utilize these. I have been using your recipes (both on and off of weight watchers) for years. Love them all! 

  12. I would be so lost without these plans! Please, please continue. And thank you for all you do to help the Skinnytaste community!!

  13. Thank you!  I did not get this in an email for some reason but I knew I could find it here.  I love looking at your variety and am inspired to try new things!

  14. Thanks, Gina! I definitely incorporate your plan and recipes on a regular basis. Makes life easier and tastier!

  15. Awesome plan this week, thank you so much!!!

  16. Yass love the meal plans. Thank you! They help me prep for the upcoming week. Most help when I’ve cycled out my favorites to any times. Lol…

  17. I love your meal plans and use them!  Please continue doing them!  I appreciate your willingness and hard work in getting them together!

  18. I use the meal plans every week. They are a great service! 

  19. I am so thankful for these.  I’ve been doing weight watchers and without these meal plans I guarantee I’d have given up before now. Everything tastes amazing and it’s much easier to stay on plan!  Please continue posting!

  20. Love the meal plans – please keep sharing. Helps this working mama keep organized at least when it comes to meals!

  21. Love your plans! Gives me ideas for upcoming weeks. We do our menu plan on Saturdays so I usually take ideas for the next week ! 

  22. Thanks for sharing these meal plans and I do use them. However, as an older senior, I often change the recipes by cutting back portions and freezing the extras for later. I am unable to find that many healthy recipes for one. That might be a good cookbook idea!

  23. Yes, please keep doing these! Every weekend I read them out to my husband and we decide what we’re doing. 

  24. I’m new to the community and live your meal plans. Please keep them coming !

  25. I already pre prdered the book and bought an airfryer  in anticipation.. Will i still get the new 40 recipes?

  26. Yes, please keep sharing!! So helpful

  27. Gina – I really appreciate these meal plans. I may not always follow them to the “T” (food allergies) but for the most part I’m pretty close. My family has always enjoyed all your recipes and I enjoy having these meal plans to make my week easier. Thank you so much, Lisa

  28. Thank you so much for sharing these. You should know that this is one of the highlights of my week. I so look forward to next weeks plan. I have some+ weight to lose and I LOVE YOUR SITE!!!!

  29. These look amazing, Gina! Thank you!

  30. I love your meal plans.  Thanks for sharing!

  31. Thanks for the meal plans and shopping lists!  I am on Weight Watchers, will your new cookbook have freestyle points?
    Thanks again!

  32. Love your meal plans so so much!  Thank you for sharing.  My family has been following for 4 weeks and all four of us love them!  These truly are amazing!  Thank you, thank you , thank you!

  33. I love your mealplans! Hope you continue sharing them?

  34. I love your meal plans, They help me plan my week. This weeks look great, cantcwait to give it a try.
    Thanknyou

  35. Love the meal plans!!

  36. I love your weekly plans. Thank you so much for sharing. Needless to say I am anxiously waiting delivery of One and Done!

  37. Thank you for the meal plans.