7 Day Healthy Meal Plan (Oct 10-16)

posted October 7, 2022 by Gina

This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

So, I am not the biggest sports fan out there, but I have lots of friends and family that are! So if you are a Saturday college football  fan, Sunday NFL’er, baseball fan (congrats to Aaron Judge!) or a hockey fan (wow there are a lot of sports going on at one time lol!), have I got the perfect game day appetizer for you! Try these Loaded Nachos with Ground Turkey, Beans and Cheese, my Buffalo Chicken Dip or Pastrami Reuben Egg Rolls (which you can cut in half for serving).  Need to feed a larger crowd? Check out my Sloppy Joe Recipe or Quick Beef Chili, either way you can’t go wrong!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate . Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the . Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you 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 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. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

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 . 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!

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (10/10)
B: Peanut Butter Oatmeal Protein Cookies
L: Turkey Club with an apple
D: Crustless Potato Jalapeno Quiche topped with 1 ounce sliced avocado, served with 2 cups mixed greens, 6
grape tomatoes and 1 tablespoon light vinaigrette

Total Calories: 1,067*

TUESDAY (10/11)
B: LEFTOVER Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER Crustless Potato Jalapeno Quiche topped with 1 ounce sliced avocado, served with 2 cups mixed
greens, 6 grape tomatoes and 1 tablespoon light vinaigrette
D: Turkey Enchilada Meatloaf with Instant Pot Cilantro Lime Rice
Total Calories: 1,084*

B: LEFTOVER Peanut Butter Oatmeal Protein Cookies
L: LEFTOVER Turkey Enchilada Meatloaf with 1 ounce sliced avocado and ½ cup cherry tomatoes
D: Sticky Baked Chicken with Apricot, Sage and Lemon Zest with Brussels Sprouts Gratin

Total Calories: 991*

THURSDAY (10/13)
B: 1 scrambled egg, 3 strips turkey bacon and LEFTOVER Brussels Sprouts Gratin
L: Soba Noodle Veggie Stir-Fry (recipe x 2)
D: One Pan Roasted Potatoes, Sausage and Peppers

Total Calories: 1,100*

FRIDAY (10/14)
B: 1 scrambled egg, 3 strips turkey bacon and LEFTOVER Brussels Sprouts Gratin
L: LEFTOVER Soba Noodle Veggie Stir-Fry
D: Air Fryer Salmon Sandwich with ½ cup sliced cucumbers
Total Calories: 1,276*

SATURDAY (10/15)
B: 4-Ingredient Flourless Banana-Nut Pancakes (recipe x 4)
L: Chicken Noodle Soup with 2 Easy Garlic Knots**

Total Calories: 716*

SUNDAY (10/16)
B: Lox and Eggs with Onions (recipe x 2) with an orange
L: Pepperoni Pizza Bites with 8 baby carrots
D: ¼ of Shepherd’s Pie Recipe

Total Calories: 1,068*

*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 dough recipe for Pizza Bites on Sunday.

*Google doc

Print Shopping List

Shopping List


  • 6 medium ripe bananas
  • 1 medium apple
  • 4 medium oranges
  • 1 medium lime
  • 2 medium lemons
  • 2 small jalapenos (1 is optional, for Enchilada Meatloaf)
  • 1 large head garlic
  • 1 medium shallot
  • 1 medium (6-ounce) Hass avocado
  • 2 pounds (4 medium) Yukon Gold potatoes
  • 1 ½ pounds (3 large) Russet or New potatoes
  • 1 pound Brussels sprouts
  • 2 medium cucumbers
  • 3 medium red bell peppers
  • ¼ pound broccoli florets
  • ½ pound mushrooms
  • 1 small bunch celery
  • 1 large bag baby carrots
  • 1 small head butter lettuce (use 2 leaves in Turkey Club)
  • 1 (1-pound) clamshell/bag mixed greens
  • 1 large bunch scallions
  • 1 small bunch/container fresh rosemary
  • 1 small bunch/container fresh thyme
  • 1 small bunch/container fresh sage
  • 1 medium bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 dry pint cherry or grape tomatoes
  • 1 small vine-ripened tomato
  • 4 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

  • 3 ounces sliced deli turkey breast (I like Boar’s Head)
  • 1 package turkey bacon (such as Applegate. Sub turkey bacon on Turkey Club)
  • 1 small package turkey pepperoni
  • 1 ½ pounds 93% lean ground turkey
  • 1 pound 95% lean ground beef
  • 1 pound Italian chicken sausage
  • 8 chicken drumsticks
  • 1 pound (4) boneless, skinless chicken thighs
  • 1 (1-pound) salmon fillet
  • 6 ounces sliced Nova lox


  • 1 medium package quick oats
  • 1 small loaf whole grain sliced bread (can sub 1 whole wheat bun for Turkey Club, if desired)
  • 1 medium package unbleached all-purpose flour
  • 1 small package egg noodles
  • 1 package dry soba noodles
  • 1 small package long grain white or jasmine rice
  • 1 package whole wheat buns
  • 1 package seasoned panko

Condiments and Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Cinnamon
  • Vanilla extract
  • Light or regular mayonnaise
  • Chili powder
  • Smoked paprika
  • Paprika
  • Ground ginger
  • Light vinaigrette dressing
  • Cumin
  • Onion powder
  • Garlic powder
  • Worcestershire sauce
  • Toasted sesame oil
  • Coconut aminos
  • Sriracha sauce
  • Bay leaves
  • Crushed red pepper flakes (optional, for serving with Pizza bites)

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 small tub light sour cream
  • 1 small box regular or unsalted butter
  • 1 small wedge fresh Parmesan cheese
  • 1 (8-ounce) bag shredded Pepper Jack or Colby Jack cheese
  • 1 (8-ounce) bag shredded Mexican cheese blend (can sub 1/3 cup shredded Pepper Jack or Colby Jack on Enchilada Meatloaf, if desired)
  • 1 (8-ounce) bag shredded part-skim mozzarella cheese
  • 1 small block gruyere cheese
  • 1 (8-ounce) container 2% milk
  • 1 (8-ounce) container half and half
  • 1 (8-ounce) container nonfat milk

Canned and Jarred

  • 1 small jar peanut (or other nut) butter
  • 1 can mild enchilada sauce (or ingredients to make your own)
  • 1 (15-ounce) reduced sodium black beans
  • 1 (4-ounce) mild chopped green chilies
  • 1 small jar marinara or pizza sauce
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 1 (32-ounce) carton low sodium chicken broth
  • 1 (14.5-ounce) can chicken broth
  • 1 (14.5-ounce) can beef broth
  • 1 small jar capers
  • 1 small jar apricot preserves


  • 1 (10-ounce) package frozen mixed vegetables
  • 1 small package frozen corn kernels

Misc. Dry Goods

  • 1 small container vanilla protein powder (I like Orgain)
  • 1 package sugar free chocolate chips (such as Lily’s)
  • 1 small package chopped pecans (if buying from bulk bin, you need ½ cup)
  • Baking powder

*You can buy gluten free, if desired

Print Shopping List

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