Healthy Diet

7 Day Healthy Meal Plan (October 4-10)

posted October 1, 2021 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

I love crisp days and then wrapping up in a sweater (or blanket!) at night in front of a fire pit. Autumn is one of my favorite seasons and these fall recipes just make me think “comfort”. Some of my favorites are my Beef Stew with Pumpkin, Mushroom Stroganoff and Kale and Butternut Squash Salad with Pears and Almonds. Don’t forget about breakfast with Pumpkin Pie Overnight Oats or something sweet like 3-Ingredient Baked Bananas.

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! Check out my new Skinnytaste Meal Planner which is now out for pre-order!

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!

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 (10/4)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Tofu Stir Fry with Vegetables in a Soy Sesame Sauce (4B 8G 4P) with ¾ cup brown rice (5B 5G 0P)

Totals: WW Points 18B 26G 13P, Calories 1,033*

TUESDAY (10/5)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Open-Faced Tuna Melt Sandwich (4B 5G 4P) with an apple (0B 0G 0P)
D: Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style Black
Beans (1B 3G 1P)

Totals: WW Points 15B 17G 12P, Calories 873*

WEDNESDAY (10/6)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) with 8 baby carrots (0B 0G 0P)
D: Chicken Romano Meatballs (7B 7G 7P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 23B 25G 20P, Calories 945*

THURSDAY (10/7)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) with 8 baby carrots (0B 0G 0P)
D: Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P) with 10 baked tortilla chips (3B 3G 3P)

Totals: WW Points 14B 17G 11P, Calories 878*

FRIDAY (10/8)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P)
D: Cajun Shrimp in Foil (4B 7G 4P) and Delightfully Baked Apples (for dessert) (5B 5G 4P)
Totals: WW Points 15B 25G 14P, Calories 1,015*

SATURDAY (10/9)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts (6B 6G 4P)
L: LEFTOVER Turkey Pumpkin White Bean Chili (0B 4G 0P) with 1 tablespoon sour cream (1B 1G 1P)
D: DINNER OUT OR ORDER IN!

Totals: WW Points 7B 11G 5P, Calories 526*

SUNDAY (10/10)
B: Cottage Cheese and Sausage Frittata (3B 7G 3P)
L: Ranch Chicken Salad (3B 5G 3P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Easy Turkey Meatloaf (3B 5G 3P) with Skinny Buttermilk Mashed Potatoes with Chives (5B 5G 1P) and String
Beans with Garlic and Oil (2B 2G 2P)

Totals: WW Points 19B 27G 15P, Calories 1,112*

*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.

**Make an extra ½ cup of rice and ½ a (plain) chicken breast for lunch Thurs.

*Google doc

Print Shopping List

Shopping List

Produce

2 large bananas
6 medium PLUS 2 large apples (any variety)
1 large pear (any variety)
2 (6-ounce) containers fresh berries (your choice)
1 medium lemon
2 medium PLUS 2 large red bell peppers (save 2 tablespoons of 1 medium for Black Beans)
1 pound fresh string beans
2 pounds Yukon Gold potatoes
1 medium zucchini
2 medium Persian cucumbers (can sub 1 small English cucumber in Cottage Cheese Bowl, if desired)
1 large ear of corn (can sub 1 ½ cups frozen or canned corn in Cajun Shrimp, if desired)
2 large heads garlic
1 medium shallot
1 (2-inch) piece fresh ginger
¾ pound broccoli florets
1 small bunch broccolini
1 (1-pound) bag baby carrots
1 small bunch celery
1 large (7-ounce) Hass avocado
1 small bunch scallions
1 small bunch/container fresh basil
1 large bunch/container fresh chives
1 small bunch fresh cilantro
1 medium bunch fresh Italian parsley
1 (5-ounce) bag or small bunch baby spinach
1 dry pint grape or cherry tomatoes
1 medium vine-ripened tomato
1 small red onion
3 small yellow onions

Meat, Poultry and Fish

1 ¾ pounds (3) boneless, skinless chicken breasts (can sub 19 ounces pre-cooked chicken breasts in Enchiladas and Chicken Salad, if desired)
1 pound ground chicken
3 1/3 pounds 99% lean ground turkey
1 pound peeled and deveined large shrimp
1 package (fully cooked) turkey or chicken Andouille sausage (such as Applegate)
1 raw Italian chicken sausage link

Grains*

1 loaf sliced whole grain bread
1 package (7-inch) whole wheat low carb flour tortillas (such as La Tortilla Factory)
1 small bag dry brown rice (or 3 cups pre-cooked)
1 package seasoned white or whole wheat bread crumbs
1 small package quick oats
1 small package unbleached all-purpose flour
1 package orzo pasta
1 bag baked tortilla chips (or corn tortillas to make your own)

Condiments and Spices

Extra virgin olive oil
Canola or grapeseed oil
Cooking spray
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Honey
Pure maple syrup
Regular or light mayonnaise
Red wine vinegar
Reduced sodium soy sauce*
Sesame oil
Sesame seeds
Chili powder
Chipotle chili powder
Cumin
Oregano
Bay leaves
Basil
Crushed red pepper flakes
Cajun or Creole seasoning
Cinnamon
Vanilla extract
Garlic powder
Onion powder
Parsley
Ketchup
Worcestershire sauce
Marjoram

Dairy & Misc. Refrigerated Items

1 dozen large eggs
1 (16-ounce) package extra firm tofu
1 (32-ounce) container plain nonfat Greek yogurt
1 small tub sour cream
1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
1 wedge Pecorino Romano or Parmesan cheese
1 small box butter
1 small tub light butter (can sub 1 tablespoon regular butter in Mashed Potatoes, if desired)
1 pint low fat buttermilk
1 (8-ounce) container nonfat or dairy-free milk
1 (8-ounce) bag shredded reduced fat Mexican cheese blend
1 (8-ounce) package sliced reduced fat cheddar or American cheese

Canned and Jarred

1 (4.5-ounce) can tuna in water
1 (15-ounce) can black beans ( like Goya)
2 (15-ounce) cans white beans (great northern or navy)
1 (15-ounce) can pumpkin puree (or ingredients to make your own)
1 (32-ounce) carton low or reduced sodium chicken broth
1 (14.5-ounce) can chicken broth
1 (14.5-ounce) can reduced sodium vegetable broth
1 small can/jar chipotle peppers in adobo
1 (8-ounce) PLUS 1 (15-ounce) can tomato
1 (4.5-ounce) can chopped green chilies

Misc. Dry Goods

1 (2.25-ounce) package chopped walnuts
1 small package shelled roasted pistachios (if buying from bulk bin, you need 2 tablespoons)
1 small package brown sugar
Cornstarch or arrowroot powder
Baking powder
1 bottle dry white wine

*You can buy gluten free, if desired

Print Shopping List

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