7 Day Healthy Meal Plan (Sept 28-Oct 4)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The 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! 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 2020! 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 WW Blue SP 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 (9/28)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P) , ½ an apple (diced) (0B 0G 0P), 1 tablespoon nonfat milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Waldorf Salad (3B 4G 3P)
D: Spaghetti with Butternut Leek Parmesan Sauce (10B 10G 8P) with a green salad* (1B 1G 1P)

Totals: WW Points 21B 22G 15P, Calories 868**

TUESDAY (9/29)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P) , ½ an apple (diced) (0B 0G 0P), 1 tablespoon nonfat milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Waldorf Salad (3B 4G 3P)
D: Chicken Chimichangas** (6B 8G 7P)

Totals: WW Points 16B 19G 13P, Calories 899**

WEDNESDAY (9/30)
B: Open Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) with a clementine (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Lasagna Soup (7B 9G 5P) with Easy Garlic Knots (2B 3G 2P)

Totals: WW Points 13B 19G 11P, Calories 835**

THURSDAY (10/1)
B: Open Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) with a clementine (0B 0G 0P)
L: LEFTOVER Lasagna Soup (7B 9G 5P) with Easy Garlic Knots (2B 3G 2P)
D: Spicy Pork Brussels Bowl (2B 4G 2P)

Totals: WW Points 12B 19G 10P, Calories 880**

FRIDAY (10/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Lasagna Soup (7B 9G 5P) with Easy Garlic Knots (2B 3G 2P)
D: Fish Florentine (6B 7G 6P)

Totals: WW Points 20B 27G 18P, Calories 980**

SATURDAY (10/3)
B: Red Pepper Egg-in-a-Hole (0B 2G 0P) with 1 slice whole grain bread (3B 3G 3P) and ½ cup grapes (0B 0G 0P)
L: Turkey White Bean Pumpkin Chili (0B 4G 0P) with 1 tablespoon light sour cream (1B 1G 1P)
D: ORDER IN!

Totals: WW Points 4B 10G 4P, Calories 535**

SUNDAY (10/4)
B: Insanely Good Blueberry Oatmeal Muffins (4B 4G 3P) and a banana (0B 0G 0P)
L: LEFTOVER Turkey White Bean Pumpkin Chili (0B 4G 0P) with 1 tablespoon light sour cream (1B 1G 1P)
D: Pork Chops and Applesauce (4B 4G 4P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and Raw Shredded Brussels Sprouts with Lemon and Oil  (2B 2G 2P)

Totals: WW Points 16B 20G 11P, Calories 950**

*Prepare oats with water according to package directions. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup 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.

***Double Pico de Gallo to use in Wed/Thurs breakfast.

*Google Doc