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Free 7-Day Healthy Meal Plan (September 25 – October 1)
Thank you for all the love you have shown me this week! From all the nice comments on Good Morning America, to meeting so many of you in New Jersey, to all the great reviews Simple slim taste! My heart is full and my cup runs over. If you don’t have the book yet, you can see the table of contents (and WW points) in my cookbook index.
With grocery prices on the rise, many of us are having to adapt, cut back, and/or get more creative with our meals. One of the absolute best ways to stay within budget and maintain healthy eating habits is a meal plan. You can get more budget-friendly 5-day meal plans by subscribing to Relish+ (get your free 14-day trial here!
The Ultimate Skinnytaste Meal Planner
Get the ultimate meal planner from Skinnytaste! The 52-week spiral meal planner contains weekly meal planning grids that you can tear out and place on your refrigerator if you wish, a 12-week meal plan, 30 (15 new recipes), and tear-out grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you love this as much as I do!
Purchase the Skinnytaste Meal Planner here:
- Amazon
- Barnes & Nobles
- Indie Bound
A note about WW points
If you’re following Weight Watchers, all the recipes here have been updated to reflect what’s new Weight Watchers Program, With the points displayed under the recipe title. the Wet button The recipe card takes you to Weight Watchers website Where you can see the recipe builder used to select those points and add them to your day (US only, must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About the meal plan
If you’re new to my meal plans, I’ve shared my free flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to serve as a guide, along with… Lots of room to maneuver for every Add more food Or coffee, drinks, fruits, snacks, desserts, wine, etc. Or replace recipes with meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all, and this will vary depending on your goals, age, weight, etc.
There is also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. Saves you money and time. You’ll eat out less, waste less food, and have everything you need on hand to help you stay on track.
Meal plan:
Breakfasts and lunches Monday through Friday are designed to serve one person, while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all meals according to plan.
Monday (9/25)
B: Pumpkin baked oatmeal cups with bananas
For: 5-ingredient salmon salad on one slice of sourdough bread and an apple
D: Roasted Whole Chicken with Lemon and Rosemary with Slow Cooker Garlic Mashed Potatoes and Roasted Green Beans with Caramelized Onions
Total calories: 1,098*
Tuesday (9/26)
B: Pumpkin baked oatmeal cups with bananas
For: 5-ingredient salmon salad on one slice of sourdough bread and an apple
D: Skillet Ground Türkiye Tacos
Total calories: 1,047*
Wednesday (9/27)
B: Pumpkin baked oatmeal cups with bananas
For: 5-ingredient salmon salad on one slice of sourdough bread and an apple
D: Squash mac and cheese with grilled vegetables and a green salad**
Total calories: 1,000*
Thursday (9/28)
B: Pumpkin baked oatmeal cups with bananas
For: Leftover pumpkin and cheese with roasted vegetables and a green salad
D: French Onion Chicken with Roasted Broccoli and Cauliflower
Total calories: 1,169*
Friday (9/29)
B: Feta eggs with zucchini
For: Leftover pumpkin and cheese with roasted vegetables and a green salad
D: Shrimp and andouille dinner
Total calories: 1,135*
Saturday (9/30)
B: Blueberry Cheese Breakfast Bowl (recipe x 4)
L: Stuffed pepper soup
D: Dinner out
Total calories: 517*
Sunday (10/1)
B: Banana bread recipe with 2 beaten eggs
L: Lemony Hearts of Palm Salad with Avocado and Shrimp Perfect in the Air Fryer
D: Meatloaf and brown gravy with instant mashed potatoes and garlic butter mushrooms
Total calories: 1,105*
*This is just a guide, women should eat about 1,500 calories per day. Here’s a helpful calculator to estimate your calorie needs. It leaves you wiggle room to add more food such as coffee, drinks, fruit, snacks, candy, wine, etc.
** The green salad contains 9 cups of mixed vegetables, 3 green onions, ¾ cup each of: tomatoes, carrots, cucumbers, chickpeas, and half a cup of light vinaigrette. Set aside two servings for lunch Thursday/Friday.
Produce
- 3 medium apples (any type)
- 4 small bananas plus 3 large bananas
- 4 medium lemons
- 1 medium lemon
- 1 container (6 oz) blackberries
- 1 (6 ounce) container blueberries
- 1 (6 oz) container raspberries
- 1 container (12 ounces) strawberries
- 1 medium avocado (5 ounces).
- 2 medium-sized heads of garlic
- 1 medium jalapeno
- 2 medium-sized red peppers
- 1 medium-sized green pepper
- 2 pounds green beans
- 1 medium zucchini
- 1 small cucumber
- 1 pound of Brussels sprouts
- 2 pounds cauliflower
- Half a kilo of broccoli florets
- 1 kilo whole cremini mushrooms
- 5 ounces baby bella mushrooms
- 2 pounds sweet potatoes
- 2 pounds Russian potatoes
- 2 medium carrots
- 1 small bunch of celery
- 1 small bunch of onions
- 1 small bunch of fresh Italian parsley
- 1 small bunch of fresh coriander
- 1 small bunch/box of fresh thyme
- 1 small bunch/box fresh rosemary
- 1 (1 lb) bag/scalloped mixed vegetables
- 1 (5 oz) bag/baby arugula
- 2 large ripe tomatoes
- 1 medium sized tomato
- 2 large Vidalia onions
- 1 small plus 1 large red onion
- 1 small plus 4 medium plus 1 large yellow onion
Meat, poultry and fish
- 1 (8 ounce) skinless salmon fillet
- A quarter kilo of large shrimp, peeled and cleaned
- ¼ kilo of large shrimp, peeled and de-veined
- 1 (3 lb) whole grilled chicken
- 1 pound (4) boneless, skinless chicken breast fillets
- 2 1/2 pounds 93% lean turkey meat
- 1 pound 95% lean ground beef
- Half a kilo of minced beef, 90% fat-free
- ¾ pound smoked sausage (preferably andouille)
Legumes*
- 1 small packet of instant oats
- 1 medium bag of unbleached all-purpose flour
- 1 loaf of toasted bread, sliced
- 1 (16 ounce) package rotini pasta (I like DiLallo)
- 1 package seasoned bread crumbs
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package of tortilla chips
Spices and spices
- Extra virgin olive oil
- canola oil
- Cooking spray
- Drizzle olive oil (or get Misto oil master)
- Kosher salt (I like… Diamond crystal)
- Pepper grinder (or fresh peppercorns)
- Pumpkin pie spices
- Vanilla extract
- mayonnaise
- Herbs de Provence
- chili powder
- Smoked red pepper
- red pepper
- cumin
- cayenne
- Nutmeg
- Light vinaigrette (or make your own using the ingredients listed)
- Balsamic vinegar
- Apple cider vinegar
- Bay leaves
- Worcestershire sauce
- Crushed red pepper flakes
- Creole seasoning
- Garlic powder
- Honey or maple syrup (optional for Berry Cottage Cheese Bowls)
- marjoram
- parsley
Dairy products and miscellaneous refrigerated items
- 1 18 large egg carton
- 1 (8 ounce) light sour cream (I like Brixton)
- 1 (8 ounce) can low-fat (1%) milk
- 1 liter of skim milk
- 1 (8 oz) container 1% milk
- 1 liter of unsweetened almond milk
- 1 small package unsalted butter
- 1 small container of butter
- 1 small tub of softened butter (regular butter can be put into mashed potatoes, if desired)
- 2 packages (16 ounces) low-fat cottage cheese (I love a good culture)
- 1 (6 ounce) container low-fat (2%) plain Greek yogurt
- 1 small piece of Gruyere cheese
- 1 small piece of Gouda cheese
- 1 small piece of mild sharp cheddar cheese (I like Cabot)
- 1 small piece of fresh parmesan cheese
- 1 small package of feta cheese
- 1 bag (8 oz) low-fat shredded Mexican cheese blend
Canned and canned
- 2 (15 ounce) cans pumpkin puree
- 1 (15 ounce) can of chickpeas
- 1 can (15 ounces) of kidney beans
- 2 (14.5 ounces) cans small tomatoes, cut into cubes
- 1 (15 ounce) can tomato sauce
- 1 medium jar of sauce
- 1 (32 ounce) package broth or beef stock
- 1 (32 ounce) package low-sodium chicken broth
- 1 (14 ounce) can hearts of palm
- 1 small can of unsweetened applesauce
Frozen
- 1 small bag of corn kernels
Miscellaneous dry goods
- 1 small package of slivered almonds (if purchased from a bin, you will need 1/2 cup)
- baking powder
- baking soda
- 1 small package light brown sugar (monk fruit can be put in banana bread, if desired)
- 1 package brown monk fruit sweetener
- 1 small packet of powdered sugar
- 1 small box of granulated sugar
*You can purchase gluten-free, if desired
Featuring delicious, healthy, low fat, family-friendly recipes. At Skinnytaste, you’ll find healthy dishes that don’t sacrifice any of the flavor that can be found in their full-fat origins.
