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®.

It’s September, and although technically still summer, it’s getting pretty chilly in the evenings, which I am not mad about! With the cooler weather, we’ve been making lots of soups for dinner. This week I added Spinach Tortellini en Brodo and White Bean Turkey Chili to the meal plan, but you can see all my soup recipes here if you want to switch them 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! 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!

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 (9/9)
B: Broccoli and Cheese Egg Muffins* (1) with an orange (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Spinach Tortellini en Brodo (6) with 2 ounces multigrain baguette (3)
Totals: Freestyle™ SP 17, Calories 812**

TUESDAY (9/10)
B: Broccoli and Cheese Egg Muffins (1) with ½ mango (0)
L: LEFTOVER Spinach Tortellini en Brodo (6)
D: Chicken Chimichangas (6)

Totals: Freestyle™ SP 13, Calories 887**

WEDNESDAY (9/11)
B: Broccoli and Cheese Egg Muffins (1) with an orange (0)
L: LEFTOVER Spinach Tortellini en Brodo (6)
D: White Bean Turkey Chili* (4) with 2 tablespoons reduced fat cheddar (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 13, Calories 854**

THURSDAY (9/12)
B: Broccoli and Cheese Egg Muffins (1) with ½ mango (0)
L: Chickpea Avocado Salad (3)
D: Philly Cheesesteak Stuffed Portobello Mushrooms (7) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 13, Calories 855**

FRIDAY (9/13)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Chickpea Avocado Salad (3)
D: Tuscan White Beans with Spinach, Shrimp and Feta (2) with ¾ cup brown rice (5)
Totals: Freestyle™ SP 15, Calories 939**

SATURDAY (9/14)
B: Easy Bagel (3) (recipe x 2) with 2 tablespoons light cream cheese (3) and an orange (0)
L: Classic Egg Salad (3) over 2 cups mixed greens (0)
D: DINNER OUT!

Totals: Freestyle™ SP 9, Calories 484**

SUNDAY (9/15)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup mixed berries (0)
L: Cream of Broccoli Soup (4) with Summer Tomato Salad (1)
D: Crock Pot Maple Dijon Chicken Drumsticks (8) with Sautéed Brussels Sprouts with Pancetta (2)

Totals: Freestyle™ SP 21, Calories 389**

*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.

**google doc