7 Day Healthy Meal Plan (Oct 17-23)

posted October 14, 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

Chilly weather means chili weather! What’s your favorite? Whether it is it my Chicken Taco Chili, my Quick Beef Chili or my Hearty Vegetarian Pumpkin Chili, they are guaranteed to warm you up!

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

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!

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 (10/17)
B: Peanut Butter Banana Muffins*
L: Chicken Brown Rice Bowl (recipe x 2)*
D: Loaded Vegetarian Baked Sweet Potatoes

Total Calories: 954**

TUESDAY (10/18)
B: LEFTOVER Peanut Butter Banana Muffins
L: LEFTOVER Chicken Brown Rice Bowl
D: Turkey Taco Spaghetti Squash Boats with Quick Black Beans and ½ cup brown rice

Total Calories: 1,110**

WEDNESDAY (10/19)
B: LEFTOVER Peanut Butter Banana Muffins
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Instant Pot Turkey Meatball and Ditalini Soup with a whole grain roll
Total Calories: 909**

THURSDAY (10/20)
B: 2 scrambled eggs, 1 ounce sliced avocado and ¼ cup fresh salsa
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup
D: Crispy Breaded Air Fryer Pork Chops with Roasted Honey Nut Squash with Maple and Pecans

Total Calories: 1,107**

FRIDAY (10/21)
B: 2 scrambled eggs, 1 ounce sliced avocado and ¼ cup fresh salsa
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup
D: Seattle Asian Salmon Bowl

Total Calories: 919**

SATURDAY (10/22)
B: Yogurt Waffles with 1 tablespoon maple syrup and ½ a sliced banana
L: Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 562**

SUNDAY (10/23)
B: Baked Sweet Potato Egg Cups with 1 ½ cups baby spinach drizzled with 1 teaspoon olive oil, juice from 1 lemon
wedge and 1 ounce avocado
L: LEFTOVER Chicken and Lentil Soup with a whole grain roll
D: Slow Cooker Beef Ragu over 1 cup whole wheat spaghetti and 1 cup sautéed spiralized zucchini

Total Calories: 958**

*Prep Sunday night, if desired.
**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

Print Shopping List

Shopping List

Produce

• 5 medium bananas (3 need to be very ripe)
• 1 medium lemon
• 3 medium limes
• 2 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 small jalapeno
• 2 large cubanelle peppers
• 2 large red bell peppers (set aside 2 tablespoons of one for Spaghetti Squash Boats)
• 1 medium English cucumber
• 5 medium zucchini
• 3 small spaghetti squash
• 2 medium honeynut squash
• 5 medium sweet potatoes
• 2 medium carrots
• 1 small bunch celery
• 1 small container sprouts (such as Daikon radish sprouts)
• 2 large bunches scallions
• 2 large bunches fresh cilantro
• 1 small bunch culantro (optional, if you can find it)
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh thyme
• 1 (5-ounce) clamshell/bag fresh baby spinach
• 1 (5-ounce) clamshell/bag fresh baby arugula
• 1 dry pint cherry or grape tomatoes
• 1 medium PLUS 1 large vine-ripened tomato
• 1 medium red onion
• 2 small PLUS 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• ¾ pound boneless, skinless chicken breasts
• ¾ pound boneless, skinless chicken thighs
• 2 pounds 93% lean ground turkey
• 1 (3-ounce) sweet or spicy Italian chicken sausage link
• ¾ pound 90% lean ground beef
• 1 (1-pound) wild salmon fillet
• 2 pounds (6) center cut boneless pork chops

Grains*

• 1 small package unbleached, all-purpose flour
• 1 package seasoned breadcrumbs
• 1 package panko breadcrumbs
• 1 small box cornflakes (or pre-crushed crumbs)
• 1 medium package dry brown rice (or 5 cups pre-cooked)
• 1 package whole wheat spaghetti
• 1 package ditalini (or other small) pasta
• 1 package small whole grain rolls (you need 8)

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)
• Vanilla extract
• Sriracha sauce
• Taco seasoning
• Chili powder
• Paprika
• Cumin
• Oregano
• Garlic powder
• Onion powder
• Sazon seasoning
• Bay leaves
• Pure maple syrup
• Cinnamon
• Reduced sodium soy sauce*
• Wasabi paste (in tube)
• Mirin
• Rice wine vinegar
• Sesame oil
• Toasted sesame seeds

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 small box butter
• 1 small wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese
• 1 small block gruyere cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (6-ounce) container plain nonfat yogurt (I like Stonyfield)
• 1 (6-ounce) container plain whole milk Greek yogurt
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 pint unsweetened almond milk (or milk of your choice)

Canned and Jarred

• 1 (28-ounce) can crushed tomatoes (I love Tuttorosso)
• 1 (28-ounce) can diced San Marzano tomatoes (I love Tutorosso)
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 medium jar salsa (can buy fresh from refrigerated section, if desired)
• 2 (15-ounce) cans black beans
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar creamy peanut butter
• 1 small jar unsweetened apple sauce
• 1 small jar Better than Bouillon Chicken flavor

Misc. Dry Goods

• Baking soda
• Baking powder
• 1 small package light brown sugar
• 1 small package pecans (if buying from bulk bin, you need 2 tablespoons)
• 1 small package nori (roasted seaweed)
• 1 (1-pound) package dried green or brown lentils

*You can buy gluten free, if desired

Print Shopping List