7 Day Healthy Meal Plan (October 11-17)

sent October 8, 2021 from Gina

A free 7-day, flexible diet plan for weight loss with breakfast, lunch, dinner and a grocery list. Recipes contain macros and WW points.

7-day healthy eating plan

Autumn festivals, autumn fun, autumn desserts !!! What could be better than that lol !! I love a good snack and a delicious dessert at the end of a meal, don't I? Here are some of my favorite snacks – Pumpkin Pistachio Energy Balls, Smoky BBQ Spiced Roasted Pumpkin Seeds and I love these donut shaped apple snacks for the kids! I also love these fall desserts – Maple Pecan Cheesecake Shooters, Cinnamon Apple Crisp, and my Oatmeal Raisin Walnut Cookies.

Why should everyone plan a meal?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you achieve your goals! Check out my new . Meal Planner which is available for pre-order now!

About the menu

If you're new to my meal plans, I've shared these free, flexible, 7-day, healthy meal plans (you can check out my previous meal plans here) which are meant as a guide and leave plenty of scope for you to add more food, coffee, Add drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by courses in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping list that makes grocery shopping so much easier and less stressful. Save money and time. You eat out less, waste less food and have everything you need to keep track of things on hand.

Finally, if you are on Facebook join my . Facebook community where everyone who shares photos of the recipes they make can join here. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, subscribe here so that you don't miss a meal!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are designed for a family of 4. Some recipes are enough for two nights or lunch the next day. While we truly believe there is no one-size-fits-all diet, we've done our best to find something that would appeal to a wide variety of people. Everything is Weight Watchers friendly. I've added the updated WW Blue SP for your convenience.

The grocery list is comprehensive and contains everything you need to prepare all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as I use a lot of condiments that you will use a lot so you may already have a lot of them.

And last but not least, this menu is flexible and realistic. There is a lot Room for cocktails, healthy snacks, desserts and dinners. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This will help me decide whether to keep sharing them!

MONDAY (10/11)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Butternut Squash Mac and Cheese (8B 8G 5P) with massaged raw cabbage salad (2B 2G 2P)
Sums: WW points 19B 20G 13P, calories 979 *

TUESDAY (10/12)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P), ¼ cup salsa (0B 0G 0P), and 1 piece of thin whole
Grain toast (2B 2G 2P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Ground turkey pan with zucchini, corn, black beans and tomatoes (4B 6G 4P) with ¾ cup of brown rice (5B 5G 0P)

Sums: WW points 15B 22G 10P, calories 943 *

B: Banana Nut Protein Oats (6B 6G 3P)
L: Chicken Waldorf Salad (3B 4G 3P)
D: Salisbury Steak with Mushroom Sauce ** (5B 5G 5P) with cauliflower puree (2B 2G 2P) and roasted
Green parmesan beans (1B 1G 1P)

Sums: WW points 17P 18G 14P, calories 988 *

THURSDAY (10/14)
B: 2 scrambled eggs (0B 4G 0P) with 1 ounce avocado (1B 1G 1P), ¼ cup salsa (0B 0G 0P)
L: Turkey club (7B 8G 7P) and 8 baby carrots (0B 0G 0P)
D: Air Fryer Chicken Milanese with Mediterranean Salad (9B 13G 9P)

Total: WW Points 17B 26G 17P, calories 1,148 *

FRIDAY (10/15)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Turkey club (7B 8G 7P) and 8 baby carrots (0B 0G 0P)
D: Seattle Smoked Salmon Soup (8B 9G 7P)

Sums: WW points 21B 23G 17P, calories 1,144 *

SATURDAY (10/16)
B: Pumpkin and cream cheese muffins (7B 7G 7P) with an orange (0B 0G 0P)
L: Spicy Tuna Poke Bowls (Recipe x 2) (6B 9G 5P)

Sums: WW points 13G 16G 12P, calories 629 *

SUNDAY (10/17)
B: Pumpkin and cream cheese muffins (7B 7G 7P) with an orange (0B 0G 0P)
L: Broccoli cheddar quiche without crust (4B 6G 4P) with green salad # (1B 1G 1P)
D: Instant Pot Chicken Cacciatore (3B 3G 3P) with 1 cup of whole grain penne (4B 4G 0P) and roasted broccoli with
Smashed Garlic (2B 2G 2P)

Sums: WW points 21B 23G 17P, calories 918 *

* This is just a guide, women should aim for around 1500 calories per day. Here is a useful calculator to help you estimate
your calorie needs. I have given you a lot of leeway to choose other foods such as coffee, drinks, fruit,
Snacks, dessert, wine, etc.

** Freeze any leftovers that you / your family will not eat.
# Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup of light vinaigrette.

* Google Document

Print shopping list

grocery list

To produce

  • 3 medium-ripe bananas
  • 1 medium apple (any variety)
  • ¼ pound of red seedless grapes
  • 8 medium oranges
  • 2 medium-sized lemons
  • 1 medium lime (optional, for serving with the turkey pan)
  • 2 small (5 ounce) Hass avocados
  • 1 large head of garlic
  • 1 medium shallot
  • 1 small jalapeno
  • 1 small red pepper
  • 1 small green pepper
  • 5 Persian cucumbers (or 1 extra large English)
  • 2 medium zucchini
  • ½ pound sliced ​​white mushrooms
  • 1 pound butternut squash
  • ¾ pound of green beans
  • 1 large head of cauliflower (save 12 ounces for salmon soup)
  • 2 ½ pounds of broccoli florets
  • 3 small red potatoes
  • 1 small bunch of celery
  • 4 medium-sized carrots
  • 1 small bag of baby carrots
  • 1 bunch of Lacinato kale
  • 1 large head of romaine lettuce
  • 1 small head of iceberg lettuce (can be made under 4 Romaine leaves in Turkey Club if desired)
  • 1 (1 pound) mixed vegetables with clam shells
  • 2 large bunches of spring onions
  • 1 small bunch / container of fresh chives (can fold in spring onion greens if desired)
  • 1 small bunch of fresh coriander
  • 1 small bunch of fresh Italian parsley
  • 2 medium-sized PLUS 1 large vine tomato
  • 1 medium-sized heirloom tomato
  • 1 small red onion
  • 2 medium-sized yellow onions

Meat, poultry and fish

  • 1 (7 ounce) boneless, skinless chicken breast
  • 2 pounds (8) thin boneless and skinless chicken breast chops
  • 4 medium-sized chicken thighs on the bone
  • 2 pounds of 93% lean ground turkey
  • 1 pound 93% lean ground beef
  • ½ pound of hot smoked salmon
  • 1 packet of bacon cut in the middle
  • 6 ounce thinly sliced ​​deli turkey breast (I like Boar & # 39; s Head)
  • 1 pound sushi-grade tuna


  • 1 small packet of quick oatmeal
  • 1 pack of wholemeal elbow noodles
  • 1 pack of whole grain penne
  • 1 loaf of thinly sliced ​​wholemeal bread (I like Dave's Killer Bread)
  • 1 packet of panko breadcrumbs
  • 1 packet of unseasoned breadcrumbs
  • 1 packet of dry brown short grain rice (or 5 cups cooked)
  • 1 packet of unbleached all-purpose flour
  • 1 small pack of white wholemeal flour

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Coconut oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper mill (or fresh peppercorns)
  • Pure maple syrup
  • Light mayonnaise
  • Onion powder
  • Garlic powder
  • sriracha sauce
  • cumin
  • Red wine vinegar
  • Worcester sauce
  • Mustard powder
  • oregano
  • thyme
  • Pumpkin Pie Spice
  • nutmeg
  • cinammon
  • Vanilla extract
  • sesame oil
  • Reduced Sodium Soy Sauce *
  • Black sesame seeds
  • Light vinaigrette dressing (or make your own using the ingredients in the list)
  • Bay leaves

Dairy products & other chilled items

  • 1 pack of 18 large eggs
  • 1 pint of liquid egg white
  • 1 box of unsalted butter (salted under 1 tablespoon in cauliflower puree and add an extra pinch of salt)
  • 1 pint of low-fat buttermilk
  • 1 liter of skimmed milk
  • 1 liter of whole milk
  • 1 (8-ounce) container of 2% milk
  • 1 pint half and half
  • 1 (6-ounce) container of non-fat plain Greek yogurt
  • 1 medium-sized slice of fresh parmesan cheese
  • 1 (8-ounce) bag of shredded cheddar cheese
  • 1 small block of Gruyere cheese
  • 1 small piece of feta cheese
  • 1 (8-ounce) box of reduced fat cream cheese

Canned food and jarred

  • 1 small glass of salsa
  • 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
  • 1 (32-ounce) carton of reduced sodium chicken broth
  • 1 (14.5-ounce) can of low-sodium chicken broth
  • 1 (14.5-ounce) can low-sodium vegetable stock
  • 1 (32 ounce) carton of beef broth
  • 1 (15-ounce) can of black beans
  • 1 (15-ounce) can of chickpeas
  • 1 (15-ounce) can of pumpkin puree
  • 1 (14.5-ounce) can of mashed tomatoes


  • 1 medium-sized bag of frozen corn kernels

Other dry goods

  • 2 (11-ounce) bottles of Orgains Liquid Vanilla Protein Shake
  • 1 pack of raw sugar
  • 1 bottle of dry white wine
  • 1 (2.25-ounce) bag of chopped walnuts
  • baking powder

* You can buy gluten-free if you wish

Print shopping list

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