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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Sept 14-20)
Fall is just around the corner, and that means—apple-picking season! There’s something special about heading out to a local orchard and filling a basket with fresh-picked apples.
Early season, usually late July through August, brings varieties like Gala and Lodi, while September is typically peak apple-picking season, when favorites like Honeycrisp, McIntosh, and Jonathan are ready to go. Timing can vary depending on your location and the weather, so check your local orchard before you go.
Apple picking is one of those fun fall adventures that can turn into a whole day of making memories with family. And if you’re wondering what to make with all those apples, I’ve got you covered with recipes like Apple Butter, Apple Bread, Delightfully Baked Apples and Crock Pot Applesauce. What’s your favorite?
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!
Ultimate Skinnytaste 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!
Buy the Skinnytaste meal planner 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!)
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 (9/14)
B: Mushroom-Spinach Scrambled Eggs with 1 thin sliced whole grain bread
L: Chicken Waldorf Salad
D: Late Summer Vegetable Enchilada Casserole with 1 ounce avocado and Cilantro Lime Rice (recipe x 2)
Total Calories: 1,053*
TUESDAY (9/15)
B: Mushroom-Spinach Scrambled Eggs with 1 thin sliced whole grain bread
L: Chicken Waldorf Salad
D: LEFTOVER Late Summer Vegetable Enchilada Casserole with 1 ounce avocado and Cilantro Lime Rice
Total Calories: 1,053*
WEDNESDAY (9/16)
B: Peanut Butter Breakfast Oatmeal
L: Chicken Waldorf Salad
D: Pasta with Italian Chicken Sausage, Escarole and Beans and Caprese Salad
Total Calories: 1,057*
THURSDAY (9/17)
B: Tropical Chia Pudding Breakfast Bowl
L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans
D: Beef and Broccoli with ¾ cup brown rice**
Total Calories: 1,116*
FRIDAY (9/18)
B: Tropical Chia Pudding Breakfast Bowl
L: LEFTOVER Pasta with Italian Chicken Sausage, Escarole and Beans
D: Shrimp Sagnaki with ¾ cup brown rice
Total Calories: 1,100*
SATURDAY (9/19)
B: Breakfast Casserole with Sausage with 1 cup grapes
L: California Roll Cucumber Salad (recipe x 2)
D: DINNER OUT
Total Calories: 666*
SUNDAY (9/20)
B: LEFTOVER Breakfast Casserole with Sausage and a plum
L: Green Goddess Chicken Chickpea Salad
D: Crock Pot Pork Roast and String Beans with Garlic and Oil
Total Calories: 1,061*
*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 4 cups brown rice for dinner Friday and lunch Saturday.
Shopping list
Produce
- 1 medium banana
- 1 medium kiwi
- 1 small mango
- 4 medium plums
- 1 medium apple (such as Granny Smith)
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 2 pounds seedless red grapes
- 2 medium lemons
- 2 medium limes
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 2 large heads garlic
- 1 small shallot
- 1 (3-inch) piece fresh ginger
- 2 medium jalapenos
- 1 pound sliced mushrooms
- 2 large English cucumbers
- 1 pound zucchini
- 2 medium ears of corn
- 1 small bunch celery
- 1 pound string beans
- 1 large head broccoli
- 3 large bunches scallions (you need about 25)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 medium head escarole
- 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag mixed baby greens
- 1 package tri-color slaw mix
- 1 pint cherry or grape tomatoes
- 1 large vine-ripened tomato
- 1 small red onion
- 3 medium yellow onions
Meat, Poultry and Fish
- ¾ pound turkey breakfast sausage (such as Jennie-O)
- ¾ pound Italian chicken sausage
- 1 (7-ounce) boneless, skinless chicken breast
- 1 rotisserie chicken (or 1 pound raw chicken breast and cook yourself. Buy towards end of the week)
- 1 package kani imitation crab
- 1 ¼ pound peeled and deveined jumbo shrimp
- 1 pound flank steak
- 2 pounds lean boneless pork sirloin roast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Light mayonnaise
- Chili crisp
- Regular or reduced sodium soy sauce*
- Rice vinegar
- Furikake (can sub sesame seeds for topping California Roll Salad, if desired)
- Toasted sesame seeds
- Red wine vinegar
- Cumin
- Crushed red pepper flakes (optional, for Pasta with Sausage)
- Balsamic vinegar
- Ground white pepper
- Sesame oil
- Honey
- Anchovy paste
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) package (block) feta cheese
- 1 (8-ounce) chunk fresh mozzarella cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 (16-ounce) package shredded reduced fat Mexican cheese blend
- 1 pint whole or reduced fat milk
- 1 (8-ounce) bottle/carton unsweetened vanilla almond milk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container whole milk Greek yogurt
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 package dry stone-ground polenta
- 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 1 small package corn tortillas
- 1 small package quick or rolled oats
- 1 small dry brown rice (or 7 cups pre-cooked)
- 1 small package dry extra-long grain rice
- 1 package short pasta, such as penne or ziti
Canned and Jarred
- 1 small jar kalamata olives
- 1 small jar sun-dried tomatoes in oil
- 1 (15-ounce) can cannellini beans
- 1 (15-ounce) can black or pinto beans
- 1 (15-ounce) can chickpeas
- 1 (32-ounce) carton low sodium chicken broth
- 1 small jar creamy peanut butter
- 1 (28-ounce) can whole tomatoes
Misc. Dry Goods
- 1 small package almonds (can sub 1 tablespoon pecans or walnuts in Oatmeal Bowl, if desired)
- 1 small package shelled sunflower seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package pecans or walnuts (if buying from bulk bin, you need 2 tablespoons)
- 1 small package dried unsweetened shredded coconut
- 1 small package chia seeds
- 1 small package brown sugar
- Monk fruit sweetener (can sub honey in Chia Pudding, if desired)
- Cornstarch (optional, for Beef and Broccoli)
- 1 small package dried ancho chilies
*You can buy gluten free, if desired
