posted September 27, 2019 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 Weight Watchers SmartPoints®.

I am so glad it is finally starting to feel a  little like fall! I hope it is where you live too! Peak apple picking season for many areas is the next few weeks, for those of you who go, check out my Crock Pot Applesauce and  Crock Pot Apple Butter! Nothing beats fresh and homemade!

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 2019! 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 Weight Watcher Freestyle Points 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 (9/30)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Eggplant and Tomato Sauce (2) with 1 cup whole wheat spaghetti (5) and a green salad (2)*

Totals: Freestyle™ SP 13, Calories 1,001**

TUESDAY (10/1)
B: Overnight Oats with Figs and Honey (7)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Slow Cooker Salsa Chicken with Black Beans and Corn (3)

Totals: Freestyle™ SP 14, Calories 1,000**

WEDNESDAY (10/2)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Open Faced Tuna Sandwich with Avocado (4) and an apple (0)
D: Turkey Pumpkin Chili (4) with 1 ounce avocado (1) and 1 tablespoon sour cream (1)
Totals: Freestyle™ SP 15, Calories 964**

THURSDAY (10/3)
B: Overnight Oats with Figs and Honey (7)
L: LEFTOVER Turkey Pumpkin Chili (4) with 1 ounce avocado (1) and 1 tablespoon sour cream (1)
D: Cubed Steak with Peppers and Olives (2) with ¾ cup basmati rice (3) and Quick Cabbage Slaw (2)

Totals: Freestyle™ SP 20, Calories 985**

FRIDAY (10/4)
B: 2 hard-boiled eggs (0) and a pear (0)
L: LEFTOVER Turkey Pumpkin Chili (4) with 1 ounce avocado (1) and 1 tablespoon sour cream (1)
D: Pineapple Shrimp Fried Rice (8)

Totals: Freestyle™ SP 14, Calories 1,044**

SATURDAY (10/5)
B: Spinach Ricotta Quiche (5) with an orange (0)
L: LEFTOVER Cubed Steak with Peppers and Olives (2) with ¾ cup basmati rice (3)
D: DINNER OUT!

Totals: Freestyle™ SP 10, Calories 566**

SUNDAY (10/6)
B: Spinach Ricotta Quiche (5) with an orange (0)
L: Berry Salad with Almond-Cranberry Crusted Goat Cheese (8)
D: Pasta with Butternut Sauce, Spicy Sausage and Baby Spinach (9)
Totals: Freestyle™ SP 22, Calories 888**

*Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2 tablespoons
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.

**google doc

Shopping List

Produce

  • 2 medium pears (any variety)
  • 3 medium apples (any variety)
  • 1 medium eggplant
  • 2 medium figs
  • 1 small jalapeno
  • 8 medium oranges
  • 2 medium pineapples
  • 1 (1-pound) butternut squash
  • 1 small container alfalfa sprouts
  • 2 medium heads garlic
  • 2 medium shallots
  • 1 small bunch/container fresh sage
  • 1 small bunch/container fresh basil
  • 1 small bunch fresh cilantro
  • 1 (5-ounce) bag/clamshell mixed baby greens
  • 1 (10-ounce) bag/clamshell baby spinach
  • 1 medium head Romaine lettuce
  • ½ head white cabbage
  • 1 large bunch scallion
  • 1 (6-ounce) container berries (your choice)
  • 1 (12-ounce) container fresh strawberries
  • 2 medium ears of corn
  • 1 large carrot
  • 1 small bunch celery
  • 1 small (4-ounce) and 1 large (6-ounce) Hass avocado
  • 1 small cucumber
  • 1 dry pint cherry or grape tomatoes
  • 1 small and 2 medium red bell pepper
  • 2 medium vine-ripened tomatoes
  • 1 small red onion
  • 1 medium and 1 large yellow onion

Meat, Poultry and Fish

  • 1 pound (2) boneless, skinless chicken breasts
  • 1⅓ pounds 90 or 93 percent lean ground turkey or chicken
  • 28 ounces cubed steak
  • 1 ¼ pounds large peeled and deveined shrimp
  • 11 ounces (4 links) spicy chicken Italian sausage

Grains*

  • 1 small loaf whole grain bread
  • 1 (1-pound) package whole wheat spaghetti
  • 1 (10-ounce) package short pasta (such as gemelli or penne)
  • 1 small container quick oats
  • 1 large package basmati rice (or 6 cups pre-cooked)
  • 1 small package dry brown rice (or 3 cups uncooked)

Condiments and Spices

  • Extra virgin olive oil
  • Canola or vegetable oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Light mayonnaise
  • Red wine vinegar
  • Light vinaigrette (or use ingredients in list to make your own)
  • Raw honey
  • Adobo seasoning
  • Cumin
  • Garlic powder
  • Chili powder
  • Cinnamon
  • Cayenne (optional for TK)
  • Apple cider vinegar
  • Soy sauce*
  • Cocoa powder
  • Fish sauce
  • Cider vinegar

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 (4-ounce) log goat cheese
  • 1 (9-inch) refrigerated pie crust
  • 1 (8-ounce) tub sour cream
  • 1 small wedge fresh Parmesan cheese
  • 1 pint skim milk
  • 1 small container part-skim ricotta cheese
  • 1 (8-ounce) bag part-skim shredded mozzarella
  • 1 (8-ounce) reduced fat shredded cheddar cheese (I like Sargento)
  • 1 (6-ounce) container nonfat plain Greek yogurt
  • 1 small tub whipped butter

Canned and Jarred

  • 1 (5-ounce) can albacore tuna in water
  • 1 (28-ounce) can plum tomatoes (I like Tutturosso)
  • 1 (15-ounce) can reduced sodium black beans
  • 1 (15-ounce) can chickpeas
  • 1 small jar chunky mild salsa
  • 1 (15-ounce) can white beans
  • 1 (28-ounce) can diced tomatoes
  • 1 (4-ounce) can or 1 (4.56-ounce) tube no salt added tomato paste
  • 1 (14-ounce) can pumpkin puree
  • 1 (15-ounce) can reduced-sodium chicken or vegetable broth
  • 1 (8-ounce) can tomato sauce
  • 1 small jar pitted green olives

Misc. Dry Goods

  • 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
  • 1 small bag chopped walnuts
  • 1 small bag chopped almonds
  • 1 small package craisins

*You can buy gluten free, if desired



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