Skinnytaste Meal Plan (September 24-September 30)
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®.
Guys, only a few weeks before my new cookbook, Skinnytaste One and Done comes out!! If you pre-ordered, don’t forget to fill this form out download the 40-page bonus pack today which includes 3 exclusive recipes that will never be posted on my website. One of them, the Air Fryer Parmesan Salmon is included in this weeks meal plan, so you will need the bonus pack to make it!
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 (9/24)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Pumpkin Mac and Cheese with Roasted Veggies*(10)
Totals: Freestyle™ SP 15, Calories 852**
TUESDAY (9/25)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10)
D: Turkey Chili Taco Soup (0) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 18, Calories 849**
WEDNESDAY (9/26)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies (10)
D: LEFTOVER Turkey Chili Taco Soup (0) with 1 tablespoon light sour cream (1) and 2 tablespoons reduced fat cheddar (1)
Totals: Freestyle™ SP 12, Calories 884**
THURSDAY (9/27)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: Cilantro Chicken Salad(1) in ½ an avocado (3) and an apple (0)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3)
Totals: Freestyle™ SP 12, Calories 804**
FRIDAY (9/28)
B: 6 ounces nonfat plain Greek yogurt (0), 1 teaspoon honey (1), ½ cup blackberries and 1 tablespoon chopped pecans (2)
L: Cilantro Chicken Salad (1) in ½ an avocado (3) and an apple (0)
D: Air-Fryer Lemon Parmesan Salmon (3) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 14, Calories 994**
SATURDAY (9/29)
B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: Cheeseburger Salad (7)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 541**
SUNDAY (9/30)
B: Whole Wheat Pumpkin Pecan Pancakes (8) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Baked Potato Soup (5) with a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 20, Calories 847**
*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.
***Green salad includes 6 cups romaine, ½ cup each: carrots, tomatoes, cucumber, and 2 scallions.
Shopping List:
Produce
- 2 medium pears (any variety)
- 2 medium Russet potatoes
- 1 small and 1 medium head cauliflower (about 2 ½ pounds)
- 1 pound Brussels sprouts
- 2 medium apples (any variety)
- 1 small and 1 large head Romaine lettuce
- 1 jalapeno
- 1 small head garlic
- 1 (1 ¾ pound) butternut squash (you need 20 ounces cubed)
- 2 medium zucchini
- 4 small (4-ounce) and 1 medium (5-ounce) Hass avocados
- 1 small bunch scallions
- 1 small bunch/container chives (can sub scallion greens in Zucchini Salad and Baked Potato Soup, if desired)
- 1 small bunch fresh Italian parsley
- 1 large red bell pepper
- 1 medium bell pepper (any color)
- 1 (1-pound) clamshell fresh blackberries
- 1 (1-pound) and 1 (6-ounce) clamshell fresh berries (your choice)
- 6 ounces asparagus
- ½ pound broccoli florets
- 1 medium lemon
- 1 medium bunch cilantro
- 1 dry pint cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 small and 1 medium red onion
- 2 small (or 1 large) carrots
- 1 small bunch fresh basil
- 2 medium and 1 large lime
- 1 small cucumber
- 1 small and 1 medium yellow onion
Meat, Poultry and Fish
- 1 1/3 pounds 99% lean ground turkey
- 1 pound 93% lean ground beef
- 1 pound jumbo cooked, peeled shrimp
- 1 package center-cut bacon
- 20 ounces (4) skin-on salmon filets
- 1 2/3 pounds boneless, skinless chicken breast
Grains
- 1 package rotini pasta (I used Delallo)*
- 1 container quick oats*
- 1 small package orzo pasta*
- 1 bag whole white wheat flour*
Condiments and Spices
- Extra virgin olive oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Nutmeg
- Honey
- Low sodium taco seasoning
- Light mayonnaise
- Garlic powder
- Mayonnaise (I like Sir Kensington)
- Cumin
- Chile powder
- Smoked paprika
- Yellow mustard
- Ketchup
- Onion powder
- Paprika
- Cinnamon
- Pumpkin pie spice
- Vanilla extract
- Maple syrup
- Balsamic vinegar
- Light balsamic vinaigrette (or make your own with ingredients in list)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 (8-ounce) container buttermilk
- 2 (8-ounce) bags reduced fat shredded cheddar cheese
- 1 small wedge fresh Parmesan cheese
- 4 ounces gouda cheese
- 1 small box butter
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container light sour cream
- 1 pint 1% milk
- 1 pint skim milk
Frozen
- 1 small bag/box shelled edamame
- 1 (15-ounce) bag corn kernels
- Canned and Jarred
- 1 small jar dill pickle spears
- 1 (10-ounce) can tomatoes with green chilies
- 1 (15-ounce) can no salt added kidney beans
- 2 (15-ounce) cans organic pumpkin puree
- 1 (8-ounce) tomato sauce
- 1 (16-ounce) can fat free refried beans
- 1 (32-ounce) box reduced sodium chicken broth
- 1 (14.5-ounce) can reduced sodium chicken or vegetable broth
Misc. Dry Goods
- 1 small bag chopped pecans
- Baking powder
*Can sub gluten free, if desired
Love the recipes and meal plans. I have told several friends about your recipes and now “which Skinnytaste recipe have you made lately” is a frequent topic of our conversation. My family enjoys the variety and we are trying foods we usually haven’t eaten. Thanks!
Yes! These recipes make life easy. Keep up the good work
Thank you so much for all your meal planning! I’ve been wanting to try them for a long time but my doctor has had me on a low carb diet. He just gave me permission to try them so I’m going to start in a day or two!
Thank you so much for these wonderful meals. Me and my family have been eating them for the last month. I have lost 10 pounds since I have started this. All the meals are wonderful! I love that you take the thinking out of the meal planning for me. It works like a charm!!!! Once again thank you!!!!
Jennifer
I just subscribed to your newsletter. Your content is GREAT! Pleeease keep posting these meal plans. I can’t imagine the work you put in to creating these, but they are so, so helpful!
Thank you Gina! Our family has fallen off the horse and resorted to fast-food on the way home. I’ve used your meal plans in the past and am planning to start again this week.
I have a question to meal prepping. I am new to this and think it would make life so much easier. How exactly do you do it? Are you cooking every meal in one day or just simply buying the stuff and organizing? Any advice would be greatly appreciated!!!! Thank you BW
It is completely up to you! You can plan your grocery list accordingly for the week and cook the meals day of or ahead of time and refrigerate or freeze them like some do depending on the recipe. It is completely up to your own design and what works for your schedule. Hope this helps.
I love the meal plans!
This weeks plan looks Amazing! I’ve allowed myself to get sidetracked from my goals and I’m so excited to jump back into it. Your menu plans are so helpful and it’s nice to see I can still have some of my favorites (pancakes!) if I find balance in other parts of my day. Thank you for all the hard work you put into these.
Great meal plan ideas! I’ve got to try the Parmesan Salmon. I found a quick guide to healthy eating here:
Omg the pumpkin Mac and cheese is amazing!!
My daughter is even eating the spouts which is a first!!
I am looking forward to getting your new cookbook! I don’t consider myself a good cook, but I sure do seem like one when using your recipes. Tonight I tried the lamb loin chops included in the free preview, although I cooked them in my air fryer along with some Delicata squash. We were in awe of how much we liked them! Thank you!
I’m so glad you enjoyed them!
Can you use regular oats in some of your oatmeal recipes
I was feeling overwhelmed by the week and what I needed to plan for dinner. I had jumped on your site searching for individual recipes, but found this week-long plan instead. I just finished prepping tomorrow’s meals. Thank you, thank you!!
I am so glad they are helpful!
I love your meal plans. They always inspire me to make one of your recipes. Your cookbooks are also inspiring, but the meal plan is a weekly reminder of a recipe I may have overlooked.
Perfect!
Please keep sharing! I’ve been looking for something that will just tell me what to eat, your meal plans, lists, recipes are perfect.
Great!
Please keep doing the meal plans !!! You make my life soooo easy thank you soooo much !!
I find the meal plans really helpful. Please keep doing them, and I like getting them on Saturday morning. For two of us, a retired couple, I almost always use two or three of the recipes, not all, and the “wiggle room” is much appreciated. Substituting cauliflower for potatoes and butternut squash as part of a sauce helps us control the calories without sacrificing flavor and taste. Thank you, Gina!
Thanks Gina! For the breakfast on Tuesday ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt. Are the quick oats already premade with water?
No, it’s dry so you would cook it.
Sorry to appear dense- but how is it cooked?
Quick question! The Airfryer Salmon recipe says to preheat air fryer to 400, but to cook at 425. Do I turn it up to cook, or is one temp correct and the other wrong?
Everything looks delicious. Can’t wait for the air fryer salmon! Bon appetit and thank you again, GINA!
enjoy!
I pre-ordered your new cook book. Can’t wait to get it. Unfortunately above link is broken. I get a blank page. The parmesan salmon sounds delicious. This just might be my excuse to purchase an air fryer.
Yes!! Heres the link again. https://app.snapapp.com/SKINNYTASTEOD2
Love the meal plans
Gina, I made your Air Fryer Lemon Parmesan Salmon tonight for dinner after preordering your cookbook. Absolutely delicious!!! It was also the first time I cooked something in the air fryer and I was so happy with the results. I cooked it up with some roasted broccoli and harvest grains from TJ’s, and there were absolutely no leftovers! That doesn’t happen often. Thanks again for so many amazing recipes! Your site is my go-to for reliable delicious food!
Great!! I love making salmon in the air fryer, glad you liked it!
Love your meal plans. Makes life so easy and healthier. Thank you for sharing. Love all your recipies.
Thank you Gina! We all appreciate your efforts. Gonna go shopping tomorrow.
Thanks for This! It helps me plan my week out sobim not guessing what to make for dinner and adds a healthy variety to our meals!
I’m looking for something new to do for meals next month, so I’m excited to try your meal plans! It’s a nice change from our normal meal planning routine. Quick question: on average, about how much would you estimate the cost is for groceries each week?
Thank you!
Printed off the list and heading to the store! Thanks!!