Health & Fitness

7 Day Wholesome Meal Plan (Sept 21-27)

posted September 18, 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

I cannot thank you all enough for making my new Skinnytaste- Meal Prep cookbook #1 on Amazon this week!!!! Your support means so much to me, thank you for allowing me do a job that I love! Let me know what recipes you can’t wait to make, and then tell me your favorites as you make them!

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 (9/21)
B: Pumpkin Cream Cheese Muffins* (7B 7G 7P) with a banana (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Dad’s Creamy Cauliflower Soup (2B 2G 2P) with ½ grilled cheese* (7B 7G 7P)
Totals: WW Points 16B 24G 16P, Calories 873**

TUESDAY (9/22)
B: Pumpkin Cream Cheese Muffins (7B 7G 7P) with a pear (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups mixed greens (0B 0G 0P)
D: Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: WW Points 12B 22G 12P, Calories 897**

B:  Pumpkin Cream Cheese Muffins (7B 7G 7P) with a banana (0B 0G 0P)
L: LEFTOVER Turkey Taco Spaghetti Squash Boats (4B 4G 4P) with an apple (0B 0G 0P)
D: Chicken and Broccoli Noodle Casserole (7B 8G 8P)

Totals: WW Points 18B 19G 19P, Calories 901**

B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Chicken and Broccoli Noodle Casserole (7B 8G 8P)
D: Korean Beef Rice Bowls (10B 10G 5P)

Totals: WW Points 23B 27G 19P, Calories 990**

FRIDAY (9/25)
B: Cinnamon Apple Yogurt Bowls (6B 9G 6P)
L: LEFTOVER Chicken and Broccoli Noodle Casserole (7B 8G 8P)
D: Air-Fryer Basil Parmesan Salmon (3B 6G 3P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 20B 27G 21P, Calories 1,044**

B: Swiss Chard Eggs Benedict (4B 3G 3P)
L: Paprika Chicken Stew (7B 7G 7P)

Totals: WW Points 11B 10G 10P, Calories 605**

SUNDAY (9/27)
B: Baked Oatmeal with Blueberries and Bananas (6B 6G 4P)
L: Antipasto Salad (recipe x 4) (6B 6G 6P)
D: Dominican Beans (1B 4G 1P) with ¾ cup white rice (4B 4G 4P), 2 tablespoons Colombian Aji Picante (0B 0G 0P)
and 1 ounce avocado (1B 1G 1P)

Totals: WW Points 18B 21G 16P, Calories 829**

*Freeze any leftover muffins you/your family won’t eat.  Grilled cheese includes 1 slice whole grain bread and 1 ounce cheddar cheese.
**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.

meal plan google doc

*Google doc

Print Shopping List

Shopping List


4 medium bananas1 medium pear2 medium apples (any variety)1 dry pint fresh blueberries1 medium lemon4 medium limes1 medium jalapeño1 small red bell pepper1 medium red or yellow bell pepper1 medium green bell pepper1 cubanelle pepper1 small (4-ounce) Hass avocado1 (1-inch) piece fresh ginger2 large heads garlic1 medium shallot2 small cucumbers1 ½ pounds broccoli florets1 medium head cauliflower4 ½ pounds (3 small) spaghetti squash2 medium bunches scallions1 large bunch fresh cilantro1 small bunch fresh basil1 (5-ounce) container mixed baby greens1 medium bunch Swiss chard1 small head Romaine lettuce1 medium and 1 large vine-ripened tomatoes1 dry pint cherry or grape tomatoes1 small and 1 medium red onion2 small and 1 large yellow onions1 small white onion

Meat, Poultry and Fish

1 small package turkey pepperoni1 small package thinly sliced prosciutto1 small package Canadian bacon1 pound 93% lean ground beef1 pound 93% lean ground turkey1 rotisserie chicken (can sub and cook 1 pound (raw) boneless, skinless chicken breasts in Chicken and Broccoli Casserole, if desired)4 medium bone-in chicken thighs4 chicken drumsticks1 ¼ pounds (4) wild salmon fillets


1 loaf whole grain sliced bread1 medium package unbleached, all-purpose flour (I like King Arthur)1 small package white whole wheat flour (I like King Arthur)1 package light multigrain English muffins1 small package dry brown rice (or 3 cups pre-cooked)1 small package dry white rice (or 3 cups pre-cooked)1 small package quick oats1 package seasoned whole wheat breadcrumbs1 package orzo pasta1 package Ronzoni Smart Taste or No-Yolk egg white pasta

Condiments and Spices

Extra virgin olive oilCanola oilCoconut oilCooking sprayOlive oil spray (or get a Misto oil mister)Kosher salt (I like Diamond Crystal)Pepper grinder (or fresh peppercorns)White vinegarRed wine vinegarAdobo seasoningVanilla extractCinnamonHoney or agaveBay leavesHungarian paprikaMayonnaiseSesame seedsGochujangCrushed red pepper flakesSesame oilReduced sodium soy sauce*NutmegOreganoChili powderCuminGarlic powderPumpkin pie spice

Dairy & Misc. Refrigerated Items

1 dozen large eggs1 small package sliced cheddar cheese1 small box regular or unsalted butter1 small wedge Parmesan cheese1 (8-ounce) package part-skim shredded mozzarella (I like Polly-O)1 (8-ounce) package shredded reduced fat sharp cheddar (I like Sargento)1 (8-ounce) package shredded reduced fat Mexican blend cheese (can sub ¾ cup cheddar in Spaghetti Squash Boats, if desired)1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)1 quart 1% milk1 package 1/3 less fat cream cheese (block, not tub)

Canned and Jarred

1 small jar pitted green olives1 small jar pepperoncini1 small jar roasted red peppers in water1 small jar capers1 small jar Giardiniera (I like Victoria brand)1 (15-ounce) can chickpeas1 (15-ounce) can black beans (I like Goya)1 (15-ounce) can pumpkin puree1 (8-ounce) can tomato sauce1 (32-ounce) carton chicken broth1 (32-ounce) carton reduced sodium chicken or vegetable broth1 (6-ounce) can albacore tuna (I like American Tuna)1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

Baking sodaBaking powder1 small package raw sugar1 small package light brown sugar1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)1 small package chicken bouillon cubes (I use Maggi)1 pound dried red kidney beans1 medium bag chopped walnuts or pecans

*You can buy gluten free, if desired

Print Shopping List

posted September 18, 2020 by Gina

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