Free 7 Day Healthy Meal Plan (Sept. 29- Oct. 5)

This post may contain affiliate links. Read my disclosure policy.

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

Free 7 Day Healthy Meal Plan (Sept. 29-Oct. 5)

Bring on fall! I’m still on an apple kick as apple picking season is officially in full swing! Right now, some of the best apples to pick include:

• Honeycrisp – juicy and sweet, perfect for snacking
• McIntosh – great for sauces and baking
• Gala – mild and crisp, a kid-friendly favorite
• Cortland – slow to brown, ideal for salads and pies
• Jonathan – tart and tangy, perfect for cider or baking
• Empire – firm, sweet-tart, and super versatile

Don’t forget to try some of my delicious apple recipes like this Apple Cobbler or these Apple Pie Overnight Oats!

Join me in select cities across the U.S. for book signings, meet & greets, and a first look at my new cookbook! Find out all the details, dates and locations here! Tickets required, includes a signed cookbook!

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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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!

Ultimate Skinnytaste Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Buy the Skinnytaste meal planner here:

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (9/29)
B: Chorizo Egg Bites with 1 cup of grapes
L: Spicy Canned Salmon Rice Bowl
D: Green Curry Noodles

Total Calories: 1,119*

TUESDAY (9/30)
B: Chorizo Egg Bites with 1 cup of grapes
L: Spicy Canned Salmon Rice Bowl
D: Crock Pot Chicken Taco Chili with 2 tablespoons shredded Mexican blend cheese, 1 tablespoon light sour cream and 1 ounce avocado

Total Calories: 1,109*

WEDNESDAY (10/1)
B: Chorizo Egg Bites with 1 cup of grapes
L: Crock Pot Chicken Taco Chili with 2 tablespoons shredded Mexican blend cheese, 1 tablespoon light sour cream and 1 ounce avocado
D: Fall Steak Salad with Sweet Potatoes with 1 whole grain roll and 2 teaspoons butter

Total Calories: 1,272*

THURSDAY (10/2)
B: Chorizo Egg Bites with 1 cup of grapes
L: Crock Pot Chicken Taco Chili with 2 tablespoons shredded Mexican blend cheese, 1 tablespoon light sour cream and 1 ounce avocado
D: Potsticker Soup with Spicy Edamame

Total Calories: 1,112*

FRIDAY (10/3)
B: Overnight Oats with Figs and Honey
L: Tuna Egg Salad over 2 cups mixed greens
D: Korean-Inspired Salmon Rice Bowl

Total Calories: 1,013*

SATURDAY (10/4)
B: Bacon Egg and Avocado Breakfast Sandwich**
L: Asian Chicken Chopped Salad
D: DINNER OUT

Total Calories: 701*

SUNDAY (10/5)
B: Whole Wheat Pumpkin Pancakes with Pecans with 1 tablespoon maple syrup and ½ a banana (sliced)
L: Pizza Sausage Rolls with ½ bell pepper (sliced)
D: Crock Pot Sazon Pork Chops with Peppers, Olive and Potato with ¾ cup brown rice

Total Calories: 1,086*

*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.
**Double bagel dough recipe and save for lunch on Sunday

*Google doc

Print Shopping List

Shopping list

Produce

• 1 ½ pounds red or green seedless grapes
• 1 medium fresh fig
• 2 medium bananas
• 1 small orange
• 2 medium limes
• 1 medium lemon
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 small heads garlic
• 1 (3-inch) piece fresh ginger
• 6 mini (Persian) cucumbers (can sub 2 small English cucumbers, if desired)
• 4 medium red bell peppers
• ¾ pound baby bok choy
• 6 ounces white mushrooms
• 1 small PLUS 2 medium carrots
• 1 large sweet potato
• 1 medium Yukon Gold potato
• 2 large bunches scallions (you need about 16)
• 1 medium bunch fresh cilantro
• 1 medium bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• 1 medium head Boston/Bibb lettuce
• 1 medium head Romaine lettuce
• 1 medium heirloom tomato
• 1 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 2 raw Italian chicken sausages
• 1 pound ground chicken
• 1 ½ pounds (3) boneless, skinless chicken breasts
• 1 ¼ pounds sirloin steak
• 2 pounds (4) center cut bone-in pork chops
• 1 ¼ pounds (4) skinless salmon fillets

Condiments and Spices

• Extra virgin olive oil
• Canola or avocado oil
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Raw honey
• Red pepper flakes (optional, for Bagel Breakfast Sandwich)
• Optional bagel toppings such as everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Cinnamon
• Pumpkin pie spice
• Black or white sesame seeds
• Vanilla extract
• Pure maple syrup
• Regular or light mayonnaise
• Sriracha sauce
• Rice vinegar
• Toasted sesame oil
• Furikake (can sub sesame seeds on Salmon Bowl, if desired)
• Hoisin sauce
• Reduced sodium soy sauce*
• Fish sauce
• Reduced sodium taco seasoning (or ingredients to make your own)
• Cumin
• Chili powder
• Red wine vinegar
• Cayenne pepper
• Gochujang
• Mirin
• Sazon (or ingredients to make your own)
• Bay leaves
• Thai green curry paste (such as Thai Kitchen)

Dairy & Misc. Refrigerated Items

• 1 (12-ounce) package soy chorizo (can sub turkey or chicken chorizo, if desired)
• 1 (16-ounce) package firm tofu
• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 small box butter
• 1 pint low fat buttermilk
• 1 (8-ounce) container unsweetened almond milk or milk of your choice
• 1 (16-ounce) container low fat cottage cheese
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (16-ounce) bag shredded Mexican cheese blend
• 1 package sliced provolone or mozzarella cheese
• 1 small container light sour cream

Grains*

• 1 small package quick oats
• 1 medium package unbleached all-purpose flour
• 1 small package whole wheat or whole white wheat flour
• 1 small package dry brown rice (or 7 ½ cups pre-cooked)
• 1 small package whole grain rolls
• 1 package flat rice noodles (such as A Taste of Thai linguini)

Canned and Jarred

• 1 small jar pickled jalapenos
• 1 (15-ounce) can pumpkin
• 1 (13.5-ounce) can light coconut milk
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (4-ounce) can chopped green chili peppers
• 2 (10-ounces) cans diced tomatoes with chilies
• 2 (8-ounce) cans tomato sauce
• 1 small jar alcapparado or green pimento olives
• 1 (8-ounce) can water chestnuts
• 1 small jar pizza sauce or marinara
• 1 (32-ounce) carton chicken bone broth
• 1 (14-ounce) can reduced sodium chicken broth
• 2 (5-ounce) cans skinless wild pink or red salmon
• 1 (2.6-ounce) packet light tuna in water
• 1 jar chili crisp (optional, for serving with Potsticker Soup)

Frozen

• 1 package chicken potstickers (such as Feed Good Foods)
• 1 large package edamame in pod
• 1 (10-ounce) package corn kernels

Misc. Dry Goods

• 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• 1 small package chia seeds
• 1 small package light brown sugar
• 1 small package granulated sugar
• Baking powder

*You can buy gluten free, if desired

Print Shopping List