Skinnytaste Meal Plan (September 30-October 6)

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A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers SmartPoints®.

I am so glad it is finally starting to feel a  little like fall! I hope it is where you live too! Peak apple picking season for many areas is the next few weeks, for those of you who go, check out my Crock Pot Applesauce and  Crock Pot Apple Butter! Nothing beats fresh and homemade!

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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!


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 (9/30)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Eggplant and Tomato Sauce (2) with 1 cup whole wheat spaghetti (5) and a green salad (2)*

Totals: Freestyle™ SP 13, Calories 1,001**

TUESDAY (10/1)
B: Overnight Oats with Figs and Honey (7)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Slow Cooker Salsa Chicken with Black Beans and Corn (3)

Totals: Freestyle™ SP 14, Calories 1,000**

B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Turkey Pumpkin Chili (4) with 1 ounce avocado (1) and 1 tablespoon sour cream (1)
Totals: Freestyle™ SP 15, Calories 964**

B: Overnight Oats with Figs and Honey (7)
L: LEFTOVER Turkey Pumpkin Chili (4) with 1 ounce avocado (1) and 1 tablespoon sour cream (1)
D: Cubed Steak with Peppers and Olives (2) with ¾ cup basmati rice (3) and Quick Cabbage Slaw (2)

Totals: Freestyle™ SP 20, Calories 985**

FRIDAY (10/4)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Turkey Pumpkin Chili (4) with 1 ounce avocado (1) and 1 tablespoon sour cream (1)
D: Pineapple Shrimp Fried Rice (8)

Totals: Freestyle™ SP 14, Calories 1,044**

B: Spinach Ricotta Quiche (5) with an orange (0)
L: LEFTOVER Cubed Steak with Peppers and Olives (2) with ¾ cup basmati rice (3)

Totals: Freestyle™ SP 10, Calories 566**

SUNDAY (10/6)
B: Spinach Ricotta Quiche (5) with an orange (0)
L: Berry Salad with Almond-Cranberry Crusted Goat Cheese (8)
D: Pasta with Butternut Sauce, Spicy Sausage and Baby Spinach (9)
Totals: Freestyle™ SP 22, Calories 888**

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

**google doc

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  1. Thank you so much for putting so much time and effort into these plans!  So excited to try them! 

  2. I love these menu plans. They’re set up to use leftovers

  3. The calendar set-up is awesome! Taped to the refrigerator and there is never a question of what to eat 🙂
    Own all your books and the planner. Everything is perfection. Thank you!

  4. Just came across your meal plans today. Please continue to share them. Thank you!

  5. Your meals are perfect for my weekly inspiration! Please keep on sharing!

  6. Hi Gina! I absolutely love your whole site. Please keep the meal plans coming. There is something about your recipes that make one feel as though they eating luxuriously but in fact, quite healthy. Thank you for all the time you spend putting everything together!

  7. For a breastfeeding mama, I’m allotted 41pts a day. How would you go about tweaking these weekly menus to best serve my need of calories for my little one? Just double up on some meals?

  8. Thank you for making these, I love them!

  9. Love your weekly meal plans, thank you. Well, I love your whole site!

  10. Hey, I’m following your meal plan for the first time this week! I love it, so far. Thank you!

  11. THANK YOU THANK YOU THANK YOU!!! It is so hard to find a decent healthy meal plan that doesn’t cost an arm and a leg! I am beginning my healthy food journey and my sister (who’s an RD) recommended your page! These look and sound delicious and I can’t WAIT to try them out this week. Please keep doing what you’re doing!

  12. How do we figure out how many points we should have in a day?

  13. Thank you for making the meal plans, I use them every week. I love the fall menus. Great week Spinach Ricotta Quiche, Pumpkin Turkey Chili and Pineapple Shrimp Fried Rice. 😀

  14. Hi Gina!!!! Thank you so much for your hard work with the meal plans!! Is there a way to send the entire grocery list to Instacart like you can the individual recipes or no?

  15. I just found you today. Please keep up the meal plans, they will be very helpful to me as I begin this journey.

  16. You are a lifesaver! Love having this resource to help simplify grocery shopping and cooking. Thank you so much for sharing with the world!

  17. I have used your meal plan for the last year and I absolutely am so grateful that you share these recipes . I used to hate shopping and meal planning but have always loved cooking. Your recipes help me try new things that I would never think to try while being so health. Your meal plan helps me do the things that I love in the kitchen and not have to overthink the rest!!!. GINA, you’re a lifesaver. Thank you!!!!!

  18. Thank you so much for sharing all this information.  It definitely saves so much time and energy.  I have just started following the Weight Watchers plan so I find these menu plans invaluable.  Keep them coming.
    Again , thank you so much!!!  

  19. I have used these meal plans for the last 2 months. I’m afraid without them, my family would genuinely starve!! I have a bigger dedicated to the meals we like, and if I stumble on days that I don’t care for the meal you put up on any given week, I sun out with ANOTHER OF YOUR RECIPES! Keep it coming!!

  20. This Skinnytaste meal plan is perfect! I downloaded it and plan to implement it right away! I found a site recently that has helped me lose weight and keep it off: Hope it helps others also.

  21. Is there any way to print the shopping list?

  22. These meal plans are terrific and so helpful! I’m so tired of making meals it is such a relief to have it all planned out. Please keep sharing them!

  23. Where is the print button? Not showing up on my phone like usual

  24. Is there an option to print the shopping list?

  25. Thank you for doing these! I’m sure it’s a lot of work, but they are a great tool to have to plan for dinners for the week!