Skinnytaste Meal Plan (September 3-September 9)

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®.

Happy September! It’s warm here in NY, and I am hoping it stays that way for a while because this summer girl right here is not ready for cold weather. However it’s started to get cool at night, which is pleasant so I included some baked comfort food dishes in this week’s meal plan.

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 (9/3)
B: Tomato and Zucchini Frittata (2) with 1 ½ cups cubed melon (0)
L: Hummus Avocado Toast (6) and an apple (0)
D: Baked Ziti with Spinach (8)
Totals: Freestyle™ SP 16, Calories 890*

TUESDAY (9/4)
B: Tomato and Zucchini Frittata (2) with 1 ½ cups cubed melon (0)
L: LEFTOVER Baked Ziti with Spinach (8)
D: 2 Chicken Enchiladas (8) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle™ SP 19, Calories 993*

WEDNESDAY (9/5)
B: Tomato and Zucchini Frittata (2) with 2 ounces avocado (3)
L: LEFTOVER Baked Ziti with Spinach (8)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk-Dijon Dressing (3)
Totals: Freestyle™ SP 19, Calories 867*

THURSDAY (9/6)
B: Tomato and Zucchini Frittata (2) with 2 ounces avocado (3)
L: Cobb Salad in a Jar with Buttermilk Ranch** (5)
D: Balsamic Chicken with Roasted Vegetables (5)
Totals: Freestyle™ SP 15, Calories 1,031*

FRIDAY (9/7)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Shrimp Scampi Foil Packets (4) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 18, Calories 1,002*

SATURDAY (9/8)
B: Spinach Ricotta Quiche (5)
L: Ahi Poke Bowl (9)
D: DINNER OUT!
Totals: Freestyle™ SP 14, Calories 752*

SUNDAY (9/9)
B: LEFTOVER Spinach Ricotta Quiche (5)
L: Tuna Deviled Eggs (2) with 8 carrot sticks (0)
D: Giant Turkey Meatball Parmesan (6) with Chopped Wedge Salad (4)
Totals: Freestyle™ SP 17, Calories 908*

*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.

**Prep Wednesday night, if desired

Skinnytaste Meal Plan (September 3-September 9)

**google doc

Shopping List:

Produce

  • 1 small melon (your choice)
  • 1 apple (any variety)
  • 1 medium head cauliflower (or 4 cups “riced”)
  • 1 medium mango
  • 1 small radish
  • 1 small cucumber
  • 2 large heads garlic
  • 1 small bunch/container fresh chives
  • 2 small jalapenos
  • 1 large bunch scallions
  • 1 medium ear of corn
  • 1 medium (7 ounce) zucchini
  • 2 small heads Romaine lettuce
  • 1 small bunch baby arugula (can sub ¼ cup spinach on Avocado Toast, if desired)
  • 1 small bunch cilantro
  • 1 small shallot
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh basil
  • 5 ounces sliced mushrooms
  • 2 medium red bell peppers
  • 1 small bunch baby spinach
  • ½ pound broccoli florets
  • ½ pound asparagus
  • 6 medium carrots
  • 3 medium lemons
  • 1 small lime
  • 2 small red onions
  • 1 medium yellow onion
  • 2 small white onions
  • 1 (6-ounce) container fresh berries (your choice)
  • 1 small (4-ounce) and 2 medium (5-ounce) Hass avocados
  • 2 medium plum tomatoes
  • 2 dry pints grape or cherry tomatoes
  • 2 small and 2 medium vine ripened tomatoes
  • 1 large head butter lettuce
  • 1 small bunch/container fresh rosemary (can sub 1 ½ teaspoons extra dried herbs in Balsamic Chicken, if desired)
  • 1 small bunch/container fresh sage (can sub 2 leaves basil in Balsamic Chicken, if desired)

Meat, Poultry and Fish

  • 1 pound (2) boneless, skinless chicken breasts
  • 1 (18-ounce) pork tenderloin
  • 1 package center-cut bacon
  • 2 pounds (8) boneless, skinless chicken thighs
  • 1 pound peeled and deveined jumbo shrimp
  • ½ pound sushi grade tuna
  • 1 pound 93% lean ground turkey

Grains

  • ½ loaf whole grain sliced bread (or 1 small whole grain roll)*
  • 8 (7-inch) low-carb whole wheat flour tortillas (I like La Tortilla Factory)*
  • 1 (1 pound) package whole wheat ziti*
  • 1 small package orzo pasta*
  • 1 small package dry brown rice (can sub 1 small bag of par-cooked, if desired)
  • 1 package seasoned breadcrumbs*

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)
  • Light mayonnaise
  • Red wine vinegar
  • Crushed red pepper flakes
  • Oregano
  • Cumin
  • Vegetable oil
  • Chipotle chili powder
  • Smoked paprika
  • Cayenne pepper
  • Garlic powder
  • Paprika
  • Dijon mustard
  • Onion powder
  • Dried parsley
  • Dried basil
  • White wine vinegar
  • Balsamic vinegar
  • Honey
  • Reduced sodium soy sauce*
  • Sesame oil
  • Sriracha
  • Toasted sesame seeds

Dairy & Misc. Refrigerated Items

  • 1 dozen plus 1 18-pack large eggs
  • 1 (15-ounce) container part-skim or fat free ricotta cheese
  • 2 (6-ounce) containers nonfat plain Greek yogurt
  • 1 small container hummus
  • 1 tub/wheel blue cheese (you need slightly less than a cup)
  • 1 wedge fresh Parmesan cheese
  • 1 pint 1% buttermilk
  • 1 (8-ounce) bag reduced fat shredded Mexican Blend cheese
  • 1 (1-pound) bag part skim mozzarella cheese (I like Polly-O)
  • 1 small wedge Asiago cheese (can sub ¼ cup any other cheese in Frittata, if desired)
  • 1 small wedge Pecorino Romano cheese (can sub 3 tablespoons Parmesan in Turkey Meatball)
  • 1 (1/2-pound) box unsalted butter
  • 1 (8-ounce) bottle skim milk
  • 1 package refrigerated pie dough (for a 9-inch pie)

Frozen

  • 1 (10-ounce) package frozen chopped spinach

Canned and Jarred

  • 2 (6-ounce) cans Albacore tuna in water
  • 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
  • 1 (7-ounce) can chipotle chilis in adobo
  • 2 (8-ounce) cans tomato sauce
  • 1 (4.5-ounce) tube or (6-ounce) can tomato paste
  • 1 small jar marinara (I like Delallo Pomodoro Fresco)
  • 1 (14.5-ounce) reduced sodium chicken broth

Misc. Dry Goods

  • 1 small box/bag granulated sugar
  • 1 small package roasted macadamia nuts
  • 1 small bag walnuts (can sub 1 tablespoon macadamia nuts in Greek Yogurt with Berries, if desired)
  • 1 bottle dry white wine

*Can sub gluten free, if desired