Health & Fitness

7 Day Wholesome Meal Plan (Sept 28-Oct Four)

posted September 26, 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

Skinnytaste- Meal Prep cookbook was #2 on the New York Times bestseller list on it’s first week out!!!!!!I have cried happy tears this week, I truly am so thankful for all of you and your support over the years. I am blessed to be able to do what I love, but it wouldn’t happen without all of you.

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!

THE DETAILS:

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 (9/28)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P) , ½ an apple (diced) (0B 0G 0P), 1 tablespoon nonfat milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Waldorf Salad (3B 4G 3P)
D: Spaghetti with Butternut Leek Parmesan Sauce (10B 10G 8P) with a green salad* (1B 1G 1P)

Totals: WW Points 21B 22G 15P, Calories 868**

TUESDAY (9/29)
B: ½ cup quick oats* (4B 4G 0P) with 1 teaspoon honey (1B 1G 1P) , ½ an apple (diced) (0B 0G 0P), 1 tablespoon nonfat milk (0B 0G 0P), 1 tablespoon chopped pecans (2B 2G 2P), pinch salt
L: Chicken Waldorf Salad (3B 4G 3P)
D: Chicken Chimichangas** (6B 8G 7P)

Totals: WW Points 16B 19G 13P, Calories 899**

WEDNESDAY (9/30)
B: Open Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) with a clementine (0B 0G 0P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Lasagna Soup (7B 9G 5P) with Easy Garlic Knots (2B 3G 2P)

Totals: WW Points 13B 19G 11P, Calories 835**

THURSDAY (10/1)
B: Open Faced Omelet with Avocado and Pico de Gallo (1B 3G 1P) with a clementine (0B 0G 0P)
L: LEFTOVER Lasagna Soup (7B 9G 5P) with Easy Garlic Knots (2B 3G 2P)
D: Spicy Pork Brussels Bowl (2B 4G 2P)

Totals: WW Points 12B 19G 10P, Calories 880**

FRIDAY (10/2)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Lasagna Soup (7B 9G 5P) with Easy Garlic Knots (2B 3G 2P)
D: Fish Florentine (6B 7G 6P)

Totals: WW Points 20B 27G 18P, Calories 980**

SATURDAY (10/3)
B: Red Pepper Egg-in-a-Hole (0B 2G 0P) with 1 slice whole grain bread (3B 3G 3P) and ½ cup grapes (0B 0G 0P)
L: Turkey White Bean Pumpkin Chili (0B 4G 0P) with 1 tablespoon light sour cream (1B 1G 1P)
D: ORDER IN!

Totals: WW Points 4B 10G 4P, Calories 535**

SUNDAY (10/4)
B: Insanely Good Blueberry Oatmeal Muffins (4B 4G 3P) and a banana (0B 0G 0P)
L: LEFTOVER Turkey White Bean Pumpkin Chili (0B 4G 0P) with 1 tablespoon light sour cream (1B 1G 1P)
D: Pork Chops and Applesauce (4B 4G 4P) with Skinny Garlic Mashed Potatoes (5B 5G 1P) and Raw Shredded Brussels Sprouts with Lemon and Oil  (2B 2G 2P)

Totals: WW Points 16B 20G 11P, Calories 950**

*Prepare oats with water according to package directions. Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**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.

***Double Pico de Gallo to use in Wed/Thurs breakfast.

7 Day Healthy Meal Plan (Sept 28-Oct 4)7 Day Healthy Meal Plan (Sept 28-Oct 4)

*Google Doc

Print Shopping List

Shopping List

Produce

2 medium apples (any variety)1 medium navel orange2 Clementines1 dry pint fresh blueberries4 medium bananas¾ pound red seedless grapes1 large lemon2 medium limes1 large (7-ounce) Hass avocado2 medium heads garlic1 pound butternut squash2 pounds (4 medium) Yukon gold potatoes1 ½ pounds Brussels sprouts1 small cucumber1 large leek1 small bunch scallions1 small bunch celery2 medium carrots1 medium and 1 large red bell peppers1 (1-pound) container mixed baby greens1 (10-ounce) container baby spinach1 small head romaine lettuce1 small bunch fresh Italian parsley1 small bunch/container fresh sage1 small bunch/container fresh basil1 small bunch/container fresh cilantro1 dry pint grape or cherry tomatoes1 small and 1 medium yellow onions

Meat, Poultry and Fish

1 ¾ pounds boneless, skinless chicken breast14 ounces sweet Italian chicken sausage1 pound 90% lean ground pork2 pounds 99% lean ground turkey14 ounces (4) thin boneless center-cut pork loin chops1 ¼ pounds (4) skinless white firm fish fillet (such as grouper, bass or halibut)

Grains*

1 package quick oats1 small loaf whole grain sliced bread1 package spaghetti1 package lasagna noodles1 package (7-8”) low carb whole wheat tortillas (I like La Tortilla Factory)1 package unbleached all-purpose flour1 package white whole wheat flour

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)HoneyLight mayonnaiseLight vinaigrette (or make your own with ingredients in list)CuminBay leavesRed wine vinegarSmoked paprikaPaprikaAncho chili powderChili powderCayenneDried oreganoGarlic powderSageThymeVanilla extract

Dairy & Misc. Refrigerated Items

1 (18-pack) large eggs1 (16-ounce) tub light sour cream1 box butter1 container whipped or light butter1 wedge fresh Parmesan cheese1 (17.5-ounce) tub nonfat plain Greek yogurt1 (8-ounce) bottle skim milk1 (8-ounce) bottle unsweetened almond milk (can buy a large container of skim milk and sub 1 cup in Blueberry Muffins , if desired)1 pint half and half1 box reduced fat cream cheese1 (8-ounce) package shredded pepper Jack cheese1 (8-ounce) package shredded part-skim mozzarella1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)

Canned and Jarred

2 (4-ounce) cans mild diced green chilies2 (15-ounce) cans great northern or navy beans1 medium jar unsweetened apple sauce (or ingredients to make your own)1 jar marinara (or ingredients to make your own)1 (15-ounce) can pumpkin puree1 (15-ounce) can chickpeas2 (32-ounce) cartons low sodium chicken broth

Misc. Dry Goods

1 small package chopped pecans or walnutsBaking powderBaking soda1 small package brown sugar

*You can buy gluten free, if desired

Print Shopping List

posted September 26, 2020 by Gina

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