Health & Fitness

7 Day Wholesome Meal Plan (October 19-25)

Posted October 16, 2020 by Gina

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

7 Day Healthy Meal Plan

Why should everyone have a 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 will help you stick to your goals!

About the 7-day healthy meal plan

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need to hand to keep up with what's happening.

If you're on Facebook join my Skinnytaste Facebook community, where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the Skinnytaste meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we've done our best to develop something that would appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There is a lot of Wiggle room for cocktails, healthy snacks, dessert and dinner. And if necessary, there are a few things you can move to make it work with your schedule. Please let me know if you are using these plans. This helps me decide whether to keep sharing them.

MONDAY (October 19th)
B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Margarita Pizza (6B 7G 6P) with a green salad * (0B 0G 0P) with 2 tablespoons of low-fat buttermilk ranch dressing (1B 1G 1P)

Total: WW points 15B 22G 15P, calories 859 **

TUESDAY (20.10.)
B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Turkey-stuffed peppers (5B 5G 3P) with green LEFTOVER salad (0B 0G 0P) with low-fat buttermilk ranch dressing (1B 1G 1P)

Total: WW points 14B 20G 12P, calories 818 **

WEDNESDAY (21.10.)
B: Petite Crustless Quiche (5B 6G 5P) and an orange (0B 0G 0P)
L: LEFTOVER turkey peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P)
D: Fried Chicken with Lemon and Rosemary (Recipe x 2) # (5B 7G 5P) with Baked Sweet Potatoes (5B 5G 0P)

Total: WW points 21B 24G 14P, calories 1,031 **

THURSDAY (10/22)
B: Petite Crustless Quiche (5B 6G 5P) and a pear (0B 0G 0P)
L: LEFTOVER turkey peppers (5B 5G 3P) and 1 ounce avocado (1B 1G 1P)
D: Cheese Roast Chicken Enchilada Pan (9B 13G 9P)

Total: WW points 20B 25G 18P, calories 1,076 **

FRIDAY (23.10.)
B: Overnight oats in a glass (5B 5G 3P)
L: Antipasti Salad (6B 6G 6P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Asian Farro Medley with Salmon (7B 8G 2P)

Total: WW points 21B 22G 14P, calories 1,023 **

SATURDAY (October 24th)
B: Pumpkin pecan banana bread (4B 4G 4P) with an orange (0B 0G 0P)
L: Broccoli Cheese Potato Soup (7B 9G 5P)

Total: WW points 11B 13G 9P, calories 447 **

SUNDAY (25.10.)
B: LEFTOVER pumpkin pecan banana bread (4B 4G 4P) a pear (0B 0G 0P)
L: Antipasti Salad (Recipe x 4) (6B 6G 6P) with 2 ounce multigrain baguette (3B 3G 3P)
D: Filled coal run (5B 5G 3P)

Total: WW points 18B 18G 16P, calories 877 **

* Green salad contains 12 cups of mixed vegetables, 1 medium-sized red pepper, 2 medium-sized carrots, 3 spring onions, and 1 can of chickpeas.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator that you can use to estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

# Use extra chicken for Thursday dinner.

7 Day Healthy Meal Plan (October 19-25)

Google Doc

Print shopping list

grocery list

To produce

6 medium pears (each variety) 6 medium oranges1 small and 3 medium bananas1 (6 oz) container of fresh blueberries4 medium lemons1 small (5 oz) Hass avocado4 large red peppers2 large cucumbers1 large head of garlic1 (3 inch) piece of fresh ginger7 oz shiitake mushrooms4 medium (22 ounce) sweet potatoes2 medium (10 ounce total) russet potatoes1 pound broccoli florets1 small packet of snap peas (1 cup if buying in bulk) 1 small bunch of celery3 medium carrots1 large bunch of green onions2 medium heads of romaine lettuce1 (1 pound) Clamshell / bag of mixed baby greens1 small bundle baby spinach1 ½ heads kale1 small bundle / container of fresh rosemary1 small bundle / container of fresh basil1 small bundle / container of fresh chives (can add 1 tablespoon of spring onions in ranch dressing if desired) 1 small bundle of fresh Italian parsley1 small bundle fresh coriander2 dry Pints ​​of cherry or grape tomatoes 1 medium ripe tomato 1 small red onion 2 small, 2 medium and 1 large yellow onions

Meat, poultry and fish

1 pack turkey kielbasa1 pack turkey hot peppers1 pack sliced ​​ham2 (3 pounds) whole chickens1 pound 93% lean ground turkey1 pound 95% lean ground beef14 ounce (4) wild salmon fillets

Grains *

1 (10 oz) multigrain baguette1 medium pack of all-purpose flour1 medium pack of white whole wheat flour (can be used in margarita pizza and pumpkin bread if desired) 1 small pack of corn tortillas1 small pack of dry brown rice (or 3) ½ cups pre-cooked) 1 packet of pearl farro (if purchased from the large container you need 1 cup) 1 packet of oatmeal

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or a misto oil Mister) Kosher salt (I like diamond crystal) Pepper mill (or fresh peppercorns) Unfiltered apple cider vinegar (I like Bragg & # 39; s) Dried oreganoLight mayonnaiseGarlic powder, liquid spoons of rosemary, dried vinegar Vanilla stevia or your favorite sweetener cinnamonRed wine vinegarHoneyReduced sodium soy sauce * Oyster sauceSambal chili pasteBlack sesame seedsVanilla extractDried thymePaprikaPumpkin cake spice

Dairy Other Chilled items

1 (18-pack) large eggs1 small box of butter1 pint of 1% buttermilk1 small tub of non-fat sour cream1 small tub of regular sour cream1 (8 ounce) bag of reduced fat hot cheddar cheese1 (8 ounce) bag of shredded Mexican cheese mix1 (1 pound) ) Bag of Partially Skimmed Crushed Mozzarella Cheese1 (4 oz) piece of fresh mozzarella cheese1 small pack of 2% sliced ​​American cheese (can buy a larger bag of low-fat cheddar and add it to broccoli cheese soup if you wish) 1 small wedge-fresh Parmesan cheese1 pint of skimmed milk1 (8 Ounce) container of unsweetened almond milk (can accommodate half a cup of skimmed milk in overnight oats if desired) 1 (17.5 ounce) container of nonfat Greek yogurt

Potted and shaken

1 (15 oz) can low sodium black beans2 (15 oz) cans of chickpeas1 (14.5 oz) can diced dainty tomatoes1 (29 oz) can of tomato sauce1 small can (whole) San Marzano tomatoes (you can buy a larger can of diced tomatoes and under 1/3 cup in margarita pizza if desired) 1 (15 oz) can of pumpkin puree1 medium glass of roasted red pepper1 glass of giardiniera1 glass of pepperoncini1 glass of green or black olives1 (16 oz) glass / can of enchilada sauce (or ingredients to make your to make your own) 1 small glass of unsweetened apple sauce1 (32 ounce) carton of reduced sodium chicken broth

Other dry goods

Baking SodaBaking Soda1 small packet of light brown sugar 1 (4 oz) packet of chopped pecans1 small packet of chia seeds (1/2 tablespoon if purchased from the bulk container)

* You can buy gluten-free if you wish

Print shopping list

Posted October 16, 2020 by Gina

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