Health & Fitness

7 Day Wholesome Meal Plan (Oct 12-18)

posted October 9, 2020 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

Fall means PUMPKIN!!! Who loves pumpkin?? This girl right here! From something warm like Creamy Pumpkin Ginger Soup to a sweeter treat like my Pumpkin Butter, you can check out all my fall recipes here and let me know your favorites! Also, popular this month are recipes made in the air fryer. Let me know if I should add more air fryer recipes to next week’s meal plan.

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!

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!


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 (10/12)
B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and an orange (0B 0G 0P)
L: BLT with Avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: Red Lentil Soup with Spinach* (1B 6G 1P) with 1 mini naan (4B 4G 4P)
Totals: WW Points 20B 28G 20P, Calories 1,128**

TUESDAY (10/13)
B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a grapefruit (0B 0G 0P)
L: LEFTOVER Red Lentil Soup with Spinach (1B 6G 1P)
D: Shrimp Fajitas (recipe x 2) (4B 9G 4P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 12B 27G 12P, Calories 1,036**

B: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and a grapefruit (0B 0G 0P)
L: LEFTOVER Red Lentil Soup with Spinach (1B 6G 1P)
D: Pork Chops with Dijon Herb Sauce (5B 5G 5P) and Parmesan Crusted Delicata Squash (recipe x 2) (4B 4G 4P)

Totals: WW Points 16B 24G 16P, Calories 1,003**

THURSDAY (10/15)
B: Strawberry Peanut Butter Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Baked Chicken Thighs with Brussels Sprouts and Sweet Potatoes (11B 11G 8P)
Totals: WW Points 21B 26G 18P, Calories 1,090**

FRIDAY (10/16)
B: Strawberry Peanut Butter Smoothie Bowls (½ recipe) (7B 7G 7P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Sweet and Spicy Glazed Salmon (1B 4G 1P) with Asian Edamame Fried Rice (4B 5G 1P)
Totals: WW Points 15B 24G 12P, Calories 907**

SATURDAY (10/17)
B: Healthy Pumpkin Oatmeal Shake (4B 4G 3P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons shredded cheddar (2B 2G 2P) and 1 tablespoon light sour cream
(1B 1G 1P)

Totals: WW Points 11B 13G 10P, Calories 484**

SUNDAY (10/18)
B: 2 sunny side up eggs (0B 4G 0P) with Sheet Pan Home Fries (5B 5G 2P)
L: BLT Salad with Avocado (5B 5G 5P)
D: Chicken Dal Curry (7B 9G 7P)

Totals: WW Points 17B 23G 14P, Calories 1,042**

*Freeze any extra leftover you/your family won’t eat.
**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.

7 Day Healthy Meal Plan (Oct 12-18)

*Google doc

Print Shopping List

Shopping List


1 medium orange1 medium grapefruit1 medium apple (any variety)1 small banana2 medium lemons2 medium limes1 small (5-ounce) and 1 medium (6-ounce) Hass avocado1 large head garlic1 (3-inch) piece fresh ginger1 small cucumber1 small and 3 medium red bell peppers1 medium green bell pepper1 to 3 Thai chilies (optional, for Dal)1 ¼ pounds baby red potatoes1 pound (2 medium) sweet potatoes2 medium Delicata squash (about 1 pound each)1 pound Brussels sprouts1 small bunch carrots2 medium bunches scallions1 small bunch baby spinach2 medium heads Romaine lettuce2 large bunches fresh cilantro1 medium bunch fresh Italian parsley1 small bunch/container fresh chives1 small bunch/container fresh thyme1 vine-ripened tomato4 Roma tomatoes1 dry pint cherry or grape tomatoes1 small red onion2 small and 5 medium yellow onions

Meat, Poultry and Fish

1 package center-cut bacon1 ½ pounds peeled and deveined shrimp22 ounces (4) bone-in pork chops4 ¼ pounds (12) bone-in chicken thighs1 pound (4) wild salmon filets1 pound 93% lean ground beef


1 loaf sliced whole grain bread1 package mini naan1 package whole wheat low carb tortillas (such as La Tortilla Factory)1 package dry brown rice (or 3 cups pre-cooked)1 small package quick oats

Condiments and Spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)Regular or light mayonnaisePaprikaTurmericCuminChipotle chile powderChili powderBay leavesOreganoGarlic powderRed wine vinegarDijon mustardUnfiltered apple cider vinegarReduced sodium soy sauce*Garlic powderRosemaryMadras curry powderGaram masalaGround gingerCinnamonPure maple syrupSweet red chili sauceSriracha saucePumpkin pie spice

Dairy & Misc. Refrigerated Items

1 18-pack large eggs1 small box butter1 medium wedge fresh parmesan cheese1 quart unsweetened almond milk or skim milk1 (8-ounce) bag shredded cheddar cheese1 (8-ounce) tub light sour cream

Canned and Jarred

1 (15-ounce) can black beans1 (15-ounce) can reduced sodium black beans1 small jar peanut or almond butter1 (10-ounce) can mild diced tomatoes with green chilies1 (15-ounce) can chickpeas1 (15-ounce) can pumpkin puree1 (8-ounce) can tomato sauce1 (32-ounce) PLUS 1 (48-ounce) cartons chicken broth


1 small bag strawberries1 small bag shelled edamame

Misc. Dry Goods

1 small package brown sugar (can sub 3 tablespoons maple syrup in Pumpkin Shake, f desired)1 bottle Corona light (can sub ¾ cup reduced sodium beef broth in Beef Chili, if desired)1 small package dry yellow split peas1 package dry red or yellow lentilsOptional Smoothie Bowl toppings: slivered almonds, chia seeds and/or flax seeds

*You can buy gluten free, if desired

Print Shopping List

posted October 9, 2020 by Gina

Related Articles