posted September 16, 2022 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

As we head into fall, we all know what that means—–the start of pumpkin season!!! Start with these Pumpkin Pie Overnight Oats, whip up some Easy Pumpkin Spiced Granola or bake these  Mini Pumpkin Chocolate Chip Muffins to make your house smell scrumptious!!

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!)

Ultimate Skinnytaste Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! 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 meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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. 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!

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 (9/19)
B: Banana Nut Protein Oats
L: Classic Egg Salad on 1 slice whole grain bread and ½ cup sliced cucumbers
D: Kung Pao Tofu with ¾ cup brown rice

Total Calories: 1,119*

TUESDAY (9/20)
B: 15-Minute Protein Chia Seed Pudding
L: LEFTOVER Classic Egg Salad on 1 slice whole grain bread and ½ cup sliced cucumbers
D: Chicken Enchilada Stuffed Zucchini Boats with Chipotle’s Cilantro Lime Rice
Total Calories: 1,067*

WEDNESDAY (9/21)
B: Banana Nut Protein Oats
L: LEFTOVER Classic Egg Salad on 1 slice whole grain bread and ½ cup sliced cucumbers
D: Spaghetti and Meatball Soup with Easy Garlic Knots**
Total Calories: 1,011*

THURSDAY (9/22)
B: 15-Minute Protein Chia Seed Pudding
L: LEFTOVER Spaghetti and Meatball Soup with LEFTOVER Easy Garlic Knots
D: Pizza Sausage Rolls with a green salad #

Total Calories: 1,028*

FRIDAY (9/23)
B: Banana Nut Protein Oats
L: LEFTOVER Spaghetti and Meatball Soup with LEFTOVER Easy Garlic Knots
D: Cajun Shrimp in Foil with Air Fryer Baked Potato

Total Calories: 1,155*

SATURDAY (9/24)
B: Spinach Ricotta Quiche
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: DINNER OUT

Total Calories: 550*

SUNDAY (9/25)
B: LEFTOVER Spinach Ricotta Quiche
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: Air Fryer Chicken Parmesan with Broccoli and Orzo

Total Calories: 974*

*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.
**Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, cucumbers, carrots and
chickpeas with ¼ cup light vinaigrette.
# Double dough recipe for dinner Thursday.

*Google doc