Health & Fitness

7 Day Wholesome Meal Plan (October 26th – November 1st)

Posted 23 October 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 postpone 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 (26.10.)
B: Flourless banana and nut pancakes with 4 ingredients (4B 6G 3P)
L: Protein Egg Quinoa Salad Glasses (6B 9G 5P)
D: Pumpkin Mac and Cheese with Roasted Vegetables * (10B 10G 10P)

Total: WW points 20B 25G 18P, calories 1,038 **

TUESDAY (27.10.)
B: Avocado toast egg in a hole (4B 6G 4P)
L: Protein Egg Quinoa Salad Glasses (6B 9G 5P)
D: Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes (8B 10G 3P)
Total: WW points 18B 25G 12P, calories 1,004 **

WEDNESDAY (28.10.)
B: Flourless banana and nut pancakes with 4 ingredients (4B 6G 3P)
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Vegetables (10B 10G 10P)
D: Fried salmon with fresh herbs (0B 5G 0P) with Houston couscous (7B 7G 4P)
Total: WW points 21B 28G 17P, calories 1,122 **

THURSDAY (October 29th)
B: ½ cup oatmeal *** (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P), ½ apple (diced) (0B 0G 0P), 1 tablespoon 2% milk (0B 0G 0P), 1 tablespoon chopped pecans ( 2B 2G 2P), a pinch of salt
L: Rocket Salmon Salad with Capers and Shaved Parmesan *** (2B 5G 2P)
D: Pizza sausage rolls (8B 9G 8P) with 10 baby carrots (0B 0G 0P)

Total: WW points 17B 21G 13P, calories 900 **

FRIDAY (10/30)
B: Avocado toast egg in a hole (4B 6G 4P)
L: LEFTOVER Houston couscous (7B 7G 4P) and an apple (0B 0G 0P)

Total: WW points 11B 13G 8P, calories 536 **

SATURDAY (October 31st)
B: Breakfast Burrito Bowl with Seasoned Butternut Squash (3B 5G 3P)
L: French bread pizza mummies (7B 7G 7P) with a green salad # (1B 1G 1P)
D: Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of shredded light cheddar (1B 1G 1P)

Total: WW points 13B 20G 13P, calories 870 **

SUNDAY (11/1)
B: Changua (Colombian milk and egg soup) (4B 6G 4P) with 2 ounce multigrain baguette (3B 3G 3P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: LEFTOVER Crockpot Chicken Taco Chili (0B 5G 0P) with 1 ounce avocado (1B 1G 1P) and 2 tablespoons of shredded light cheddar (1B 1G 1P)

Total: WW points 17B 24G 17P, calories 990 **

* Freeze any leftovers that you / your family will not eat.
** 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.

*** Prepare oats with water according to the directions in the package. Use leftover salmon from the Wed dinner.
# Green salad contains 6 cups of mixed vegetables, 2 spring onions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Doc

Print shopping list

grocery list

To produce

2 medium-ripe bananas, 2 medium-sized apples, 3 medium-sized and 1 large lemons, 1 medium-sized lime, 3 small (5 ounces) and 1 medium (6 ounces) Hass avocado, 1 pound of cauliflower flowers, 1 pound of Brussels sprouts, 4 medium-sized sweet potatoes (about 1 ½ pounds total) 1 (20 ounces) butternut squash, 1 small radish cucumber1 bunch (1 pound) bag of baby carrots2 medium bunches of spring onions1 (5 oz) bag / clamshell mixed baby greens1 (5 oz) bag / clamshell baby rocket1 small bunch / container of fresh dill1 small bunch / container of fresh chives small bundle / container of fresh mint1 medium bunch of fresh Italian parsley1 large bunch of fresh coriander1 dry pint grape or cherry tomatoes1 medium-ripe ripe tomato2 small yellow onions

Meat, poultry and fish

2 ½ pounds of boneless skinless chicken breast1 (2 pounds) skin on wild salmon fillet2 (raw) Italian chicken sausage links6 ounce pastrami

Grains *

1 small container of fast oats1 small pack of all-purpose unbleached flour1 pack of rotini pasta1 small loaf of sliced ​​whole wheat bread1 pack of dry quinoa (or ½ cup pre-cooked) 1 pack of dry whole grain couscous1 (8 ounce) multigrain baguette1 (8 ounce) French whole wheat baguette

Spices and spices

Extra virgin olive oilCanola oilCooking sprayOlive oil spray (or a misto oil mister) Kosher salt (I like diamond crystal) Pepper grinder (or fresh peppercorns) NutmegFrank & # 39; s RedHot sauceGarlic powderHoney Red wine vinegarSesame seeds (optional topping for pizzas) peppers Make your own with ingredients in the list) Chili PowderOnion PowderDried OreganoLight MayonnaiseKetchupWorcestershire Sauce

Dairy & Miscellaneous Chilled Items

1 (18-pack) large eggs, 1 (8-ounce) packet of low-fat, shredded, spicy cheddar cheese, 1 (8-ounce) packet, shredded cheddar (may contain half a cup less fat in enchilada-filled sweet potatoes, if desired) 1 block of Cabot 50 % Sharp Light Cheddar (or buy a larger bag of pre-shredded and less than 5 ounce pumpkin mac and cheese if desired) 1 block of low-fat Swiss cheese (I like Jarlsberg) 1 wedge Gouda cheese1 packet of sliced ​​mozzarella cheese1 small wedge fresh parmesan cheese1 (17.5 oz.) tub of non-fat Greek yogurt1 pint of skimmed milk1 liter of 2% milk1 small glass of sauerkraut1 packet of egg roll wrappers1 small box of butter

Potted and shaken

1 (15.5 ounce) can of black beans1 (15.5 ounce) can of kidney beans1 (15 ounce) can of chickpeas1 (4 ounce) cans of diced green chillies1 (8 ounce) can of tomato sauce2 (10 ounce) cans of diced tomato with chilies1 (10 ounce) can red enchilada sauce (or ingredients to make your own) 1 small glass pizza or marinara sauce (or ingredients to make your own) 1 small can of sliced ​​black olives 1 small jar of capers1 (15 oz) can pumpkin puree or 1 (28 oz ) Pumpkin Pie 1 (32 ounce) carton reduced sodium chicken or vegetable broth


1 (10 ounce) packet of corn kernels

Other dry goods

1 small pack of raisins (if you buy from a large container you will need half a cup) 1 small pack of chopped pecans (if you buy from a large container you will need 1/3 cup) 1 small pack of sliced ​​almonds (if you buy from a buy large container, you will need 1/3 cup) baking soda

* You can buy gluten-free if you wish

Print shopping list

Posted 23 October 2020 by Gina

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