7 Day Healthy Meal Plan (Oct 3-9)

posted September 30, 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

October brings pumpkins, beautiful fall leaves and cool nights. On those nights, I love to be able to have a warm, comforting bowl of soup! If you are looking for one that will be ready when you get home- try my Slow Cooker Butternut Pear Soup. Want to prepare it after work? Try my Instant Pot Turkey Meatball and Ditalini Soup. Or check out one of my most popular soups- Beef, Tomato and Acini di Pepe Soup– with three cooking options! Round it all off with a salad or some garlic knots!

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 (10/3)
B: Savory Cottage Cheese Bowls
L: Kale and Butternut Squash Salad with Pears and Almonds*
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas
Total Calories: 1,021**

TUESDAY (10/4)
B: Mushroom-Spinach Scrambled Eggs
L: LEFTOVER Kale and Butternut Squash Salad with Pears and Almonds
D: Ground Turkey Taco Skillet

Total Calories: 1,202**

WEDNESDAY (10/5)
B: Savory Cottage Cheese Bowls
L: Spicy Canned Salmon Rice Bowl
D: Chicken Rollatini with Spinach alla Parmigiana with 1 cup whole wheat orzo and a green salad #

Total Calories: 1,087**

THURSDAY (10/6)
B: Mushroom-Spinach Scrambled Eggs
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with 8 baby carrots
D: LEFTOVER Chicken Rollatini with Spinach alla Parmigiana with 1 cup whole wheat orzo and LEFTOVER green
salad

Total Calories: 1,060**

FRIDAY (10/7)
B: 2 hard-boiled eggs with 2 ounces avocado and ½ cup grape tomatoes
L: Roast Beef, Arugula and Shaved Parmesan on a Baguette with 8 baby carrots
D: Pineapple Shrimp Fried Rice

Total Calories: 990**

SATURDAY (10/8)
B: Pumpkin Cream Cheese Muffins and ¾ cup plain Greek yogurt with 1 teaspoon honey
L: White Bean Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: DINNER OUT

Total Calories: 690**

SUNDAY (10/9)
B: LEFTOVER Pumpkin Cream Cheese Muffins and ¾ cup plain Greek yogurt with 1 teaspoon honey
L: LEFTOVER White Bean Turkey Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Ratatouille Baked Chicken

Total Calories: 1,233**

*Prep salad 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.

# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Thursday

*Google doc

Print Shopping List

Shopping List

Produce

• 1 medium lemon
• 1 medium lime
• 1 small pear
• 2 small pineapples
• 1 small (5-ounce) plus 1 large (7-ounce) Hass avocado
• 2 small jalapenos
• 4 Persian cucumbers (or 1 large English)
• 2 medium zucchini
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 2 bunches broccolini
• 1 medium ear of corn (can sub frozen kernels in Turkey Taco Skillet, if desired)
• 1 small butternut squash (or 10 ounces pre-cut)
• 1 large eggplant
• ½ pound sliced mushrooms
• 1 large head garlic
• 1 small bag baby carrots
• 1 small bunch fresh cilantro
• 1 large bunch/container fresh basil
• 1 small bunch/container fresh thyme (can sub 1 teaspoon dry thyme in Ratatouille, if desired)
• 2 medium bunches scallions
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (1-pound) bag/clamshell mixed greens
• 1 small bunch spinach
• ½ small head (or 1 small bag pre-shredded) purple cabbage
• 1 small bunch kale
• 1 dry pint heirloom cherry tomatoes
• 1 pound container grape or cherry tomatoes
• 5 medium plus 1 large vine-ripened tomatoes
• 1 small red onion
• 4 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 8 bone-in chicken thighs
• 1 ½ pounds (8) thin boneless, skinless chicken breast cutlets
• 4 pounds 93% lean ground turkey
• 4 ounces sliced lean deli roast beef
• 1 ¼ pounds large peeled and deveined shrimp

Grains*

• 1 small bag tortilla chips
• 1 (1-pound) package whole wheat orzo
• 1 small (about 6 ounces) baguette or French bread
• 1 small package whole white wheat flour
• 1 small package unbleached all-purpose flour
• 1 small package dry brown rice (or 3 ¾ cups pre-cooked)
• 1 package whole wheat seasoned breadcrumbs

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)
• Coconut oil
• Balsamic vinegar
• Honey
• Dijon mustard
• Crushed red pepper flakes
• Chili powder
• Smoked paprika
• Cumin
• Cayenne
• Light mayonnaise
• Light vinaigrette
• Soy sauce*
• Fish sauce
• Pumpkin pie spice
• Nutmeg
• Cinnamon
• Vanilla extract
• Oregano
• Bay leaves
• Furikake (can sub sesame seeds in Salmon Bowl, if desired)
• Sriracha sauce

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) block reduced fat cream cheese
• 1 small container part-skim ricotta cheese
• 1 small tub light sour cream
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 small package bleu cheese
• 1 (8-ounce) chunk feta cheese, such as Athenos
• 1 (8-ounce) bag shredded cheddar cheese (can sub Mexican blend cheese with Turkey Chili, if desired)
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 small wedge fresh Parmesan cheese
• 1 (16-ounce) PLUS 1 (32-ounce) tubs nonfat plain Greek yogurt (I like Fage or Stonyfield)

Canned and Jarred

• 2 (15-ounce) can chickpeas
• 1 (15-ounce) can pinto beans
• 4 (15.5-ounce) can cannellini or navy beans
• 1 (4.5-ounce) can diced green chilies
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (15-ounce) can pumpkin puree
• 1 (32-ounce) carton chicken broth
• 1 (12-ounce) jar salsa
• 1 small jar marinara (or ingredients to make your own)
• 1 (5-ounce) can skinless wild pink or red salmon

Frozen

• 1 small package chopped spinach

Misc. Dry Goods

• 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package sliced almonds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package raw sugar
• Baking soda

*You can buy gluten free, if desired

Print Shopping List