A free, flexible 7-day weight loss meal plan that includes: breakfast, lunch and dinner Ideas and shopping list. All recipes include macros and Weight Watchers points.
Free 7-Day Healthy Eating Plan (September 16-22)
I love pearsThey are very versatile and great in dessert or a fall salad! My Baked pears with walnuts and honey They are made with just 4 ingredients (you can even eat them for breakfast!) and I love Royal Riviera, Bosc and Anjou for baking for the best texture and flavour. Check out this one ripening table To see what’s in season near you!
This Kale and pumpkin salad with pears and almonds It just screams fall, but if you’re looking for something warm try my Pork chops and pears with spicy mustard greens For a different touch!
If you’re not familiar with my meal plans, I’ve been sharing these free, flexible, healthy 7-day meal plans (you can see my previous meal plans). Meal plans here) that are intended to serve as a guide, with Lots of room for maneuver So that you can Add more foodcoffee, drinks, fruits, snacks, dessertwine, etc. or exchange recipes for meals you prefer, you can search recipes per course in the indexDepending on your goals, you should aim to consume at least 1500 calories* per day. There is no one-size-fits-all formula, this will vary depending on your goals, age, weight, etc.
There’s also an organized, accurate shopping list that will make grocery shopping much easier and less stressful. You’ll save money and time. You’ll eat out less often, waste less food, and have everything you need on hand to help you stay on track.
Finally, if you are on Facebook join me Skinnytaste Community on Facebook where everyone is sharing photos of recipes they are making, you can join here. I love all the ideas everyone is sharing! If you would like to subscribe to the email list, you can subscribe here so you don’t miss any meal plans.
Skinnytaste’s Ultimate Meal Planner
Get the ultimate meal planner from Skinnytaste! The spiral-bound 52-week meal planner has weekly meal planning grids that you can peel off and place on your fridge if you want, a 12-week meal plan, 30 recipes (15 new), and tear-off grocery lists. I love starting my week with gratitude, affirmations, and intentions, so I included a space for that too. I hope you love it as much as I do!
Buy the Skinnytaste Meal Planner here:
A note on WW points
If you are following Weight WatchersAll recipes here have been updated to reflect the new Weight Watchers Program, with dots shown below the recipe title. ww button In the recipe card it takes you to the Weight Watchers Website where you can see the recipe generator used to determine those points and add them to your day (US only, you must be logged into your account). All of the recipes in the cookbook in the cookbook index They are also updated!
With food prices on the rise, many of us are having to adapt, cut back, or get more creative with our meals. One of the BEST ways to stick to a budget and maintain healthy eating habits is to MEAL PLAN. You can get more than 5 days worth of meals out of a meal plan. Budget Meal Plans By signing up for Relish+ (Get a 14-day free trial here!)
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Check out my top 5 deals I found for this weekend.
Meal plan:
Breakfast and lunch on weekdays are designed for one person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes will last for two nights or for lunch the next day. The shopping list is comprehensive and includes everything you need to prepare all the meals on the plan.
MONDAY (9/16)
B: Pumpkin Overnight Oats
I: Chicken and cranberry salad on apple slices
D: Margherita Pizza with Autumn salad with pears and gorgonzola
Total calories: 1,119*
TUESDAY (9/17)
B: Pumpkin Overnight Oats
I: Chicken and cranberry salad on apple slices
D: Pork carnitas with 2 corn tortillas, 2 ounces of avocado and Pico de Gallo
Total calories: 1,110*
WEDNESDAY (9/18)
B: Eggs with cottage cheese (½ recipe), 1 slice whole wheat toast and 1 cup berries
I: Italian Broccoli Salad (½ recipe)
D: LEFTOVERS Pork carnitas on Chipotle Cilantro Lime Rice with Corn Salsa and 2 tablespoons of grated cheese
Total calories: 1,129*
THURSDAY (9/19)
B: Eggs with cottage cheese (½ recipe), 1 slice whole wheat toast and 1 cup berries
I: Italian Broccoli Salad
D: Sesame Chicken with Wilted baby spinach with garlic and oil
Total calories: 1,246*
FRIDAY (9/20)
B: Air Fryer Banana Split Breakfast
I: Italian Broccoli Salad
D: Angel hair pasta with shrimp and tomato cream sauce with Arugula salad
Total calories: 1,132*
SATURDAY (9/21)
B: Apple bread with ½ cup nonfat plain Greek yogurt with 1 cup mixed berries
I: BLT salad with avocado
D: DINNER OUT
Total calories: 436*
SUNDAY (9/22)
B: Apple bread with 2 scrambled eggs and 2 slices of bacon
I: Open-faced tuna melt sandwich (recipe x 2) with 1 cup of grapes
D: Stewed Meat with ¾ cup of rice and Chili pepper
Total calories: 1,051*
*This is just a guide, women should aim for around 1500 calories per day. Here is a handy calculator to estimate your calorie needs.I’ve left plenty of room for you to add more food, such as coffee, drinks, fruits, snacks, dessert, wine, etc.
Shopping list
Produce
- 2 medium bananas
- 2 small ripe pears
- 2 medium apples PLUS 1 large apple
- 1 container (12 ounces) fresh berries
- 1 pint fresh and dried cranberries
- 2 (6-ounce) containers fresh berries
- 1 ½ pounds seedless green or red grapes
- 5 medium limes
- 1 large lemon
- 3 small Hass avocados (5 ounces)
- 3 medium jalapenos
- 2 medium heads of garlic
- 1 2-inch piece of ginger
- 3 medium ears of corn
- 1 small red pepper (optional, for pico de gallo)
- 1 small bunch of celery
- 1 large carrot
- one pound broccoli florets
- 10 ounces baby red potatoes
- 2 medium bunches of chives
- 1 bag (1 pound)/clam mixed tender vegetables
- 1 bag (1 pound) baby spinach in clamshell container
- 1 bag (5 ounces) baby arugula in clamshell container
- 1 large head of romaine lettuce
- 1 large bunch of fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 pint dried cherry or grape tomatoes
- 2 small tomatoes PLUS 6 ripe medium tomatoes
- 4 Roma tomatoes
- 1 small red onion
- 1 small white onion
- 1 small yellow onion
Meat, poultry and fish
- 1 roast chicken
- 1 ½ pounds boneless, skinless chicken breasts
- 2 ½ pounds boneless pork shoulder for roasting
- 1 ½ pounds beef stew meat
- 1 pound large shrimp, peeled and deveined
- 1 large package center-cut bacon (you’ll need 20 slices)
- 1 small package Genovese salami (if you buy it at the deli counter, you’ll need 1 ½ ounces)
- 1 small package lean deli ham (if you buy it at the deli counter, you’ll need 1 ½ ounces)
- 1 small package lean sliced turkey (if you buy it at the deli counter, you’ll need 1 ½ ounces)
Condiments and spices
- Extra virgin olive oil
- Vegetable or avocado oil
- Cooking spray
- Olive oil spray (or get a spray bottle) Mixed oil lord)
- Kosher salt (I like it) Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Cinnamon
- Pumpkin Pie Spice
- Light mayonnaise
- Oregano
- Red wine vinegar
- Honey
- Dijon mustard
- Cumin
- season
- Marinade seasoning
- Bay leaves
- Ground ginger
- Toasted sesame oil
- Crushed red pepper flakes
- Rice vinegar (seasoned)
- Sesame seeds
- Reduced sodium soy sauce*
- Pure Maple Syrup
- Nutmeg
- Allspice
- Vanilla extract
- White vinegar
Dairy products and other refrigerated products
- 1 package of 18 large eggs
- 1 container (32 ounces) nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (6 oz) 2% cottage cheese (I like good culture)
- 1 piece (8 ounces) fresh mozzarella
- 1 package (8 ounces) low-fat provolone cheese, sliced or chopped
- 1 package (8 ounces) sliced reduced-fat cheddar or American cheese
- 1 bag (8 ounces) shredded Mexican cheese blend
- 1 small package of gorgonzola cheese
- 1 small wedge of fresh Parmesan cheese
- 1 pint half and half
- 1 container (8 ounces) unsweetened oat milk or milk of your choice
- Whipped cream (optional, to top pumpkin overnight oats)
Grain*
- 1 small package of instant oatmeal
- 1 small package of white whole wheat flour or all-purpose flour
- 1 package (1 pound) angel hair pasta
- 1 small whole wheat loaf, sliced
- 1 small package of corn tortillas (you need 8)
- 1 medium package extra long grain dry rice
Canned and jarred
- 1 small jar pumpkin butter (or ingredients to make your own)
- 1 medium jar unsweetened applesauce (or ingredients to make your own)
- 1 can (14 ounces) reduced sodium chicken broth
- 1 small can/jar of chipotle chiles in adobo
- 1 can (4 ounces) or tube (4.5 ounces) tomato paste
- 1 can (14 ounces) small diced tomatoes
- 1 small can whole San Marzano tomatoes
- 1 can (15 ounces) chickpeas
- 1 small jar sliced pepperoncini
- 2 cans (4.5 ounces) tuna in water
Miscellaneous dry goods
- 1 small package of chia seeds (if you buy them in bulk, you will need 2 teaspoons)
- 1 medium package pecan halves (if buying in bulk, you’ll need about ½ cup)
- 1 small package walnut halves (if you buy walnuts in bulk, you’ll need about 1/3 cup)
- 1 small package dried cranberries (if you buy them in bulk, you will need 1 tablespoon)
- 1 light beer
- 1 bottle (187 milliliters) dry white wine
- baking powder
- Baking soda
- Arrowroot or cornstarch
- Monk fruit sweetener or sweetener of your choice
- 1 small package of brown sugar
- 1 small container of agave
- Colored sprinkles (optional, for Banana Split breakfast)
*You can buy it gluten-free, if you wish.
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