Free 7 Day Healthy Meal Plan (Sept 18-24)

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

Free 7 Day Healthy Meal Plan (Sept 18-24)

I am SO excited to meet everyone this Monday, September 18th at 6:00-8pm, at Williams Sonoma in Short Hills Mall New Jersey, for a book signing for my new cookbook Skinnytaste Simple! Get your tickets here. If you’re in the Long Island area, I will have a book signing at Uncle Guiseppe’s North Babylon location from 2-4pm on 9/23, no tickets required. And if you pre-ordered my book, there’s still time to get your free bonus pack with sneak peak recipes and 2 bonus recipes, fill out the form 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!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 (9/18)
B: Apple Pie Overnight Oats
L: Classic Egg Salad on 1 slice whole grain bread and a pear
D: Spicy Gochujang Tofu Bowl (recipe x 2)

Total Calories: 1,224*

TUESDAY (9/19)
B: Protein PB & J Smoothie Bowl
L: Classic Egg Salad on 1 slice whole grain bread and an apple
D: Chipotle Chicken with Chipotle’s Cilantro Lime Rice, Quick and Delicioso Cuban Style Black Beans and Corn Salsa

Total Calories: 1,239*

B: Apple Pie Overnight Oats
L: Classic Egg Salad on 1 slice whole grain bread and a pear
D: One Pan Roasted Potatoes , Sausage and Peppers

Total Calories: 1,076*

B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
L: Classic Egg Salad over 2 cups mixed greens with ¼ cup raw almonds
D: Slow Cooker Pork and Green Chili Stew with Instant Pot Rice and 1 ounce avocado

Total Calories: 1,194*

FRIDAY (9/22)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice whole grain toast and 1 cup
L: LEFTOVER Slow Cooker Pork and Green Chili Stew with Instant Pot Rice and 1 ounce avocado
D: Corn Tomato Avocado Salad

Total Calories: 1,294*

B: Mini Pumpkin Chocolate Chip Muffins with ½ cup low fat cottage cheese
L: Chicken Nuggets (recipe x 2) with 8 baby carrots and Low Fat Buttermilk Dressing

Total Calories: 601*

SUNDAY (9/24)
B: Baked Oatmeal Recipe with Pears, Bananas and Walnuts
L: Chicken Nuggets with 8 baby carrots and Low Fat Buttermilk Dressing
D: Air Fryer Steak with Fall Brussels Sprouts Salad with Apples, Pecans and Blue Cheese

Total Calories: 1,009*

*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.

*Google doc

Shopping List


  • 1 small Honeycrisp apple
  • 2 medium apples (any variety)
  • 4 medium pears (any variety)
  • 1 dry pint raspberries
  • 4 medium limes
  • 1 medium lemon
  • 2 large bananas
  • 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
  • 1 small head garlic
  • 1 small shallot
  • 1 (2-inch) piece fresh ginger
  • 1 small PLUS 1 medium jalapenos
  • 1 medium PLUS 1 large red bell peppers
  • ¾ pound Brussels sprouts (or 1 small bag pre-shredded)
  • 3 small PLUS 1 large ears of corn
  • 3 Persian (mini) cucumbers (can sub 1 large English, if desired)
  • 1 ½ pounds Russet or New potatoes
  • 1 large bag baby carrots
  • 1 (16-ounce) bag tri-color coleslaw mix (red and green cabbage with shredded carrots)
  • 1 (5-ounce) bag/clamshell mixed greens
  • 1 large bunch scallions
  • 1 small bunch/container fresh chives (can sub scallion greens in Egg Salad and Ranch Dressing, if desired)
  • 1 small bunch/container fresh rosemary (can sub ½ teaspoon dry in Sheet Pan Potatoes, Sausage, if desired)
  • 1 small bunch fresh cilantro
  • 1 small bunch fresh parsley
  • 2 small vine-ripened tomatoes
  • 1 dry pint cherry or grape tomatoes
  • 1 medium red onion
  • 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

  • 1 ½ pounds (4) 1-inch thick sirloin steaks
  • 2 pounds pork tenderloin
  • 1 pound Italian chicken sausage
  • 3 pounds 93% lean ground chicken (NOT breast only)
  • 1 ½ pounds boneless, skinless chicken thighs
  • 1 pound (4) skinless firm white fish fillets such as cod, snapper or mahi mahi


  • 1 small container old fashioned oats
  • 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
  • 1 small package dry brown rice (or 2 cups pre-cooked)
  • 1 medium package dry long grain white rice
  • 1 small package unbleached all-purpose flour
  • 1 small package white whole wheat flour (I like King Arthur)
  • 1 small package corn tortillas (you need 8)
  • 1 package seasoned breadcrumbs

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Virgin coconut oil (can sub canola oil in Pumpkin Muffins, if desired)
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Cinnamon
  • Pure maple syrup
  • Vanilla extract
  • Nutmeg
  • Regular or light mayonnaise
  • Paprika
  • Gochujang sauce
  • Reduced sodium soy sauce*
  • Unseasoned rice vinegar
  • Sesame oil
  • Honey
  • Ancho chili powder
  • Cumin
  • Oregano
  • Red wine vinegar
  • White balsamic vinegar
  • Bay leaves
  • Garlic powder
  • Onion powder
  • Tajin or chili-lime seasoning
  • Pumpkin pie spice
  • Dijon mustard

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 quart unsweetened almond milk
  • 1 pint 1% low fat buttermilk
  • 1 (16-ounce) container nonfat plain Greek yogurt
  • 1 (6-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
  • 1 small tub fat free sour cream
  • 1 small package blue cheese or gorgonzola
  • 2 (14-ounce) packages extra-firm tofu

Canned and Jarred

  • 1 small jar peanut butter
  • 1 small can/jar chipotle peppers in adobo sauce
  • 1 (15-ounce) can black beans (I prefer Goya)
  • 1 (10-ounce) can RoTel mild diced tomatoes and green chilies
  • 2 (4.25-ounce) cans whole green chilies
  • 1 (15-ounce) can pumpkin puree
  • 1 (14-ounce) can low sodium chicken broth


  • 1 small medium cauliflower rice
  • 1 small bag blueberries
  • 1 small bag sliced strawberries

Misc. Dry Goods

  • Baking powder
  • Baking soda
  • 1 small container vanilla protein powder
  • 1 package mini chocolate chips
  • 1 small bag chopped walnuts (if buying from bulk bin, you need about ½ cup)
  • 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
  • 1 small package raw almonds (if buying from bulk bin, you need ¼ cup)
  • 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
  • Monk fruit sweetener or a small package of raw sugar

*You can buy gluten free, if desired


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