Health & Fitness

7 Day Wholesome Meal Plan (Oct 5-11)

posted October 3, 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

The temps are getting cooler, the air is getting crisp—fall is here!!! This is one of my favorite seasons!! I love to go apple picking and make homemade apple butter and apple sauce, and who doesn’t love pumpkin!!? Check out my  super easy pumpkin pie dip. Yum!! Also Skinnytaste Meal Prep Cookbook made the NYT Best Sellers list again this week, thank you! If you want to order a signed copy, Barnes and Noble is selling a signed edition!

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 (10/5)
B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7B 7G 7P)
D: Minestrone Soup (2B 4G 2P) and 2 Easy Garlic Knots (4B 5G 4P)

Totals: WW Points 17B 22G 17P, Calories 907 #

TUESDAY (10/6)
B: Banana Bread Muffin in a Cup (2B 2G 2P) and an orange (0B 0G 0P)
L: LEFTOVER Minestrone Soup (2B 4G 2P) with 6 Triscuits (3B 3G 3P)
D: Chicken Taco Poblano Rice Bowls (8B 11G 3P)

Totals: WW Points 15B 20G 10P, Calories 955 #

B: Egg, Tomato and Scallion Sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: LEFTOVER Minestrone Soup (2B 4G 2P) with 6 Triscuits (3B 3G 3P)
D: Turkey Meatball Spinach Tortellini Soup* (6B 6G 6P)

Totals: WW Points 15B 19G 15P, Calories 899 #

B: Banana Bread Muffin in a Cup (2B 2G 2P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Meatball Tortellini Soup (6B 6G 6P) and 1 cup grapes (0B 0G 0P)
D: Spinach and Feta Stuffed Chicken Breasts (½ recipe) (2B 3G 2P) with Chopped Feta Salad (5B 5G 5P)

Totals: WW Points 15B 16G 15P, Calories 808 #

FRIDAY (10/9)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Turkey Meatball Tortellini Soup (6B 6G 6P) and 1 cup grapes (0B 0G 0P)
D: Lemon-Chili Shrimp Avocado Quinoa Bowls** (8B 10G 4P)

Totals: WW Points 19B 24G 15P, Calories 1,109 #

SATURDAY (10/10)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 2 teaspoons whipped butter (2B 2G 2P) and 1 tablespoon
maple syrup (3B 3G 3P)
L: Tuna Salad Endive Wraps (recipe x 2) (1B 2G 1P) and an apple (0B 0G 0P)

Totals: WW Points 12B 13G 12P, Calories 566 #

SUNDAY (10/11)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 2 teaspoons whipped butter (2B 2G 2P) and 1 tablespoon
maple syrup (3B 3G 3P)
L: Kale Salad with Quinoa and Cranberries (7B 7G 5P)
D: Turkey Chili Stuffed Acorn Squash (5B 5G 5P)

Totals: WW Points 23B 23G 21P, Calories 858 #

# 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.

*Leave 2 servings of tortellini out and add to soup when reheating for Thur/Fri lunch.

**Make extra 1 cup cooked quinoa for lunch Sunday.

*Google doc

Print Shopping List

Shopping List


3 medium bananas2 medium oranges4 medium apples (any variety)4 medium lemons1 medium lime1 dry pint fresh blueberries½ pound seedless grapes1 medium (6-ounce) Hass avocado1 medium English cucumber1 large head garlic1 small shallot1 poblano pepper1 small green bell pepper1 medium zucchini2 medium acorn squash1 small head broccoli florets (you need ½ cup)1 medium bunch celery1 small bunch carrots1 medium bunch scallions1 bunch Lacinato kale1 medium head endive1 (5-ounce) bag/clamshell baby spinach2 medium heads Romaine lettuce1 small bunch/container fresh oregano1 small bunch/container fresh basil (can sub 2 teaspoons dried basil in Minestrone, if desired)1 small bunch/container fresh dill1 small bunch/container fresh rosemary (can sub 1 sprig fresh oregano or a pinch of dried rosemary in Minestrone, if desired)1 medium bunch fresh cilantro1 medium bunch fresh Italian parsley1 medium Roma tomato1 medium vine-ripened tomato1 dry pint cherry or grape tomatoes1 small and 2 medium red onions1 small and 1 large yellow onions

Meat, Poultry and Fish

1 ¼ pounds (3) boneless, skinless chicken breasts¾ pound (4) boneless, skinless thin chicken breast cutlets (can buy an extra 2 breasts and slice yourself, if desired)1 ¾ pounds 93% lean ground turkey1 ¼ pounds (about 24) peeled and deveined jumbo shrimp


1 package 100 calorie sandwich rolls or deli thin flats1 small box Triscuits1 package whole wheat seasoned breadcrumbs1 small package white whole wheat flour1 medium package unbleached all-purpose flour1 small package tri-color or red quinoa1 package small pasta (such as ditalini or elbows)1 small package dry brown rice (or 3 cups pre-cooked)

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)Light mayonnaiseBay leavesVanilla extractGarlic powderCuminChili powderPaprikaOreganoRed wine vinegarHoneyCrushed red pepper flakesPure maple syrupBay leaves

Dairy & Misc. Refrigerated Items

½ dozen large eggs1 block fresh feta cheese1 box unsalted butter1 tub whipped butter1 small tub fat-free ricotta cheese1 (8-ounce) bag shredded sharp cheddar cheese1 pint 1% buttermilk1 package fresh spinach and cheese tortellini1 medium wedge fresh Parmigiano Reggiano (or Parmesan) cheese1 small tub light sour cream (optional, for Chicken Taco Bowls. Can sub ¼ cup Greek yogurt, if desired)1 (17.5-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)

Canned and Jarred

1 small jar pitted kalamata olives1 (15-ounce) can cannellini or navy beans1 (28-ounce) can petite diced tomatoes2 (32-ounce) PLUS 1 (48-ounce) cartons reduced sodium chicken broth2 (5-ounce) cans chunk light tuna in water1 (10-ounce) can RoTel mild tomatoes with green chilies1 (8-ounce) can tomato sauce


1 (5-ounce) package chopped spinach1 small bag corn kernels

Misc. Dry Goods

Baking powderBaking soda1 small package granulated sugarOptional Banana Muffin add-ins: mini chocolate chips, sprinkles, chopped pecans, or hemp seeds1 small package chopped walnuts1 small package sliced almonds1 small package dried cranberries (if buying from bulk bin, you need ¼ cup)

*You can buy gluten free, if desired

Print Shopping List

posted October 3, 2020 by Gina

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