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!


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*

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*

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*

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*

B: Spinach Ricotta Quiche (5)
L: Ahi Poke Bowl (9)
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

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  1. Though all of this looks absolutely delicious, is there a possibility you can come up with a meal plan for students on a budget and short time to cook? I love your website and have tried so many reicpes, just realized you had this section. thank you so much for sharing your recipes with us!

  2. This is so so helpful leading into the start of the school year!! THank you!!

  3. Please keep sharing the plans. Makes my life is so much easier!

  4. Thank you so much for putting these menu’s and recipes together. I just printed everything I need. I am wanting to lose weight. I have tried the popular low carb trend but gained?! I would spend hours scanning the net looking for recipes, then I found your site! I’m going to strictly follow your menu’s and recipes. It feels like a relief to have found your site. Thank you again for letting us have all of this for free! I promise to rate all of the recipes but being a cook I’m excited as I can see from the ingredients they are going to be delish!

  5. Hi Gina, I am starting your healthy eating plan as I move forward with my 40 pound weight loss program. I like to print the weekly menu plan posting it on the frig so my husband and I can see our daily/weekly menu. Because color print cartridges are so expensive we only print in black/white. From the google doc how can I change the meal from blue to black font? I realize the blue font is the link to the recipe however it does not print, just leave a blank space.

  6. Do you create a grocery list of only the weekly dinners?

  7. Yes, please keep sharing your menu plans. My husband and I tried the nutrisystems dieting but the food was awful. I have found your website and am using your meal plan to help us in our weight loss journey. Glad we found you ☺

  8. This is my first week, but your plans are exactly what I’ve been looking for. Please keep sharing.

  9. When will next weeks menu be available

  10. I love your menus. My boyfriend and I just started weight watchers and we always love your meals. This definitely helps us keep on track. Thank you for sharing.

    P.s. my boyfriend is a very picky eater but when ever we make your recipes he loves them. The seasonings you use help alot.
    New Jersey fans ?

  11. Take a look at MealLime – it would be so great to be able to select which menus we want to keep and which ones we don’t and have the shopping list update. That would certainly make me use this more!

  12. I love the meal plans! Even though I have made many of your recipes over the years, your meal plan helps remind me of some I may not have had or have forgotten about. Basically, they help keep me out of a rut and eating healthy! Thank you for all you do!!

  13. Please keep doing these menu plans! I’ve been following your blog since my son was born 5 years ago and I love your recipes! This June I started following your meal plans and I’ve lost 20 pounds over the summer! I have never been successful at loosing weight or organized, and your meal plans have allowed me to be both! I also enjoy reading the success stories of other people who have followed your blog. I just really appreciate all the work you have put out there and again, you are an amazing recipe writer!

  14. love your meal plans. thanks so much

  15. Just sent an Email to you but will reiterate that I love your meal plans!
    Please keep them coming. They truly have helped with The “What to make this Week?”

  16. Hi Gina, 

    I’m new to your meals and having good luck with your planning. How far in advance do you post the following weeks meal plans usually? I’m trying to plan the best day to do the following weeks grocery shopping while avoiding the weekend rush. If you usually post over the weekend, I may want to stay a week behind you… 🙂 Thanks!

  17. Looking forward to getting back on track for the rest of the year with these meal plans!

  18. Thank you Gina you are awesome! One question – the pic here shows the frittata with a crust but when I click on the recipe link I don’t see a crust. The crust looks amazing, did you make it?

  19. As a new first time mom trying to lose the baby weight before I go back to work THANK YOU! You took all the thinking out of it. I can just print and go.

  20. I love your meal plans!! I may not always use all of it but each week I find at least one new recipe to use. My family has enjoyed having fresh new dinners and I have enjoyed making these new (to us) recipes!  Thank you for making my meal planning so much easier!!!

  21. This is so helpful! I’m loving your meal plan and recipes 

  22. I have tried 3 different emails and it won’t except any of them.  I would like to get the recipes

  23. Absolutely love your recipes Gina! I lost 20pounds using them but unfortunately gained it all back. StRting this September off trying to fight my way back down again. I love this meal plan! Looks like I missed a bunch of prior ones, Do our email these to your newsletter subscribers? I don’t want to miss another one!

  24. I can’t wait to start using these, thank you for doing all the work for us!

  25. I rely on these menus every week.  They’re a life saver!!  Please keep them and thank you :).

  26. Where do I find the shopping list? These recipes look amazing! 

  27. Cilantro Chicken salad, was excellent, thank you for the weekly menu plan

  28. Please keep sharing! I love your plans!

  29. Love these plans. Please keep sharing! 

  30. I use your recipes all the time and have your books as well.  Please continue sharing I always look forward to your emails!

  31. Love your meal plans!  I look forward to Sunday mornings to read them and plan for the week ahead. I’d be lost without them!

  32. Please keep sharing! Your recipes are wonderful and take the ” OMG, what am I making for…” out of life. They keep me on plan!!

  33. I love your plans! Please keep sharing!!!! I use them every week! 

  34. Love these meal plans! Keep them coming please

  35. Amazing! Thanks for sharing. Love your recipes and weekly plans!

  36. Thank you SO much for sharing these meal plans. This will be my third week using them and they have been a God send!

  37. Please keep sharing your menu plans! I’m really trying to get back into planning and it will help me a ton! Thank you so much!

  38. Thank you for sharing.  I am hoping this keeps me organized during teh school year.  We start on Tuesday.