7 Day Healthy Meal Plan (October 25-31)

sent October 22, 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

Ghosts and goblins galore! Witches and Pirates! It's Halloween! I always love to see the kids in their cute costumes! If you're planning a school party, check out my Mummy Cake Balls. Are you planning a scary dinner for the kids at home? Try my French Bread Pizza Mummies and Candy Corn Fruit Parfaits! "Witch" no matter what you choose, you will not be sorry!

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!

THE DETAILS:

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. You can swap out any recipes you want or just use them for inspiration!

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 (10/25)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice of wholemeal bread (2B 2G 2P), ¼ cup of fresh salsa (0B 0G 0P) and on
orange (0B 0G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed vegetables (0B 0G 0P)
D: Spaghetti with butternut leek parmesan sauce (10B 10G 8P) with green salad * (1B 1G 1P)

Sums: WW points 14B 21G 12P, calories 900 **

TUESDAY (10/26)
B: 2 scrambled eggs (0B 4G 0P) with 1 slice of wholemeal bread (2B 2G 2P), ¼ cup of fresh salsa (0B 0G 0P) and on
orange (0B 0G 0P)
L: Chicken salad with lemon and dill (1B 4G 1P) over 2 cups of mixed vegetables (0B 0G 0P)
D: Huevos Rancheros (recipe x 2) (7B 11G 6P)

Sums: WW points 10B 21G 9P, calories 940 **

WEDNESDAY (October 2nd)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Chicken salad with lemon and dill (1B 4G 1P) on 1 slice of wholemeal bread (2B 2G 2P)
D: Turkey Chili Stuffed Acorn Squash (5B 5G 5P)

Sums: WW points 14B 20G 14P, calories 880 **

THURSDAY (28.10.)
B: Cinnamon, apple and yogurt bowls (6B 9G 6P)
L: Lentil shells with avocado, eggs and cholula (2B 9G 2P)
D: One pan fried potatoes, sausage and peppers (8B 8G 4P)

Total: WW points 16 B 26 G 12 P, calories 955 **

FRIDAY (29.10.)
B: I cut whole grain bread (2B 2G 2P) with 1 tablespoon of peanut butter (3B 3G 3P) and 1 small sliced banana (0B.)
0G 0P)
L: Lentil shells with avocado, eggs and cholula (2B 9G 2P)
D: Salmon and coconut curry with spinach and chickpeas (4B 12G 4P)

Sums: WW points 11B 26B 11P, calories 1,056 **

SATURDAY (10/30)
B: Instant Pot Steel Cut Oats (5B 5G 1P)
L: Classic egg salad (3B 6G 3P) over 2 cups of mixed greens (0B 0G 0P)
D: DINNER OR ORDER!

Sums: WW points 8B 11G 4P, calories 445 **

SUNDAY (October 31st)
B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)
L: French bread-pizza mummies (7B 7G 7P) and an orange (0B 0G 0P)
D: Crockpot Chicken Taco Chili # (0B 5G 0P) with 2 tablespoons of shredded cheddar (2B 2G 2P) and 1 ounce of avocado
(1B 1G 1P)

Sums: WW points 15B 20G 11P, calories 858 **

* Green salad contains 6 cups of chopped Romaine, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, chickpeas
and ¼ cup of light vinaigrette.

** 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 do not want to eat.

* Google Document

Print shopping list

grocery list

To produce

6 medium oranges
1 medium apple (like Honey Crisp or Gala)
1 small PLUS 4 medium-sized bananas
1 medium lemon
1 medium lime
1 dry pint of fresh blueberries (can be frozen if desired)
1 small head of garlic
1 (2 inch) piece of fresh ginger
1 large (7 ounce) Hass avocado
1 small cucumber
1 large Fresno chilli
2 medium-sized red peppers
1 pound butternut squash
2 large acorn squash
1½ pounds of russet or new potatoes
1 medium carrot
1 large leek
1 small bunch of spring onions (like chives (for garnish) on egg salad)
1 small bunch / container of fresh dill
1 small bunch / container of fresh sage
1 small bunch / container of fresh rosemary (can dry under ½ teaspoon in one pan potatoes, sausage and peppers, if desired)
1 large bunch of fresh coriander
1 large head of romaine lettuce
1 (5-ounce) bag / clamshell baby spinach
1 (1-pound) bag / clam and vegetable mix
1 dry pint of grape or cherry tomatoes
4 medium-sized vine tomatoes
1 small red onion
5 small PLUS 1 medium yellow onions

Meat, poultry and fish

1 roast chicken
1 pound of 93% lean ground turkey
1 ½ pounds of boneless and skinless chicken breast
1 pound of raw Italian chicken sausage
1 ½ pound (4) salmon fillets with skin

Grain*

1 loaf of thinly sliced wholemeal bread (I like Dave’s Killer Bread)
1 pack of spaghetti
1 small pack (6 inch) of corn tortillas
1 packet of steel oat flakes
1 (8-ounce) whole wheat baguette

Spices and spices

Extra virgin olive oil
Rapeseed oil
Cooking spray
Olive Oil Spray (Or Get A Misto Oil Mister)
Kosher salt (I like Diamond Crystal)
Pepper mill (or fresh peppercorns)
Light vinaigrette dressing
cumin
Chili powder
paprika
Bay leaves
Cholula hot sauce
Garlic powder
Curry powder from Madras
cinammon
cinnamon sticks
nutmeg
Pure maple syrup or honey
mayonnaise
Onion powder
oregano

Dairy products & other chilled items

2 dozen large eggs
Sliced 1 (8-ounce) packet of mozzarella
1 (8-ounce) packet of grated hot cheddar cheese
1 small piece of fresh parmesan cheese
1 small round cotija cheese or queso blanco
1 (8-ounce) container of skimmed or non-dairy milk
1 (32-ounce) container of non-fat plain yogurt (I like Stonyfield)
1 container of light butter
1 can of fresh salsa

Canned food and jarred

3 (10-ounce) cans of RoTel Diced Tomatoes with Chilies
1 (15-ounce) can of tomato sauce
1 small glass of marinara sauce
2 (4-ounce) cans of diced green chilies
1 (2.25-ounce) can of sliced black olives
1 (15.5-ounce) can of black beans
1 (15.5-ounce) can of kidney beans
2 (15-ounce) cans of chickpeas
Light 1 (14-ounce) can of coconut milk
1 small jar of peanut butter

Frozen

1 (10-ounce) packet of corn kernels

Other dry goods

1 small packet of raw sugar (if you buy from the large container, you will need 1 ½ tablespoon)
1 small packet of golden raisins (if you buy large containers, you will need 1 tablespoon)
1 small packet of chopped walnuts or pecans (if you buy from the large container, you will need ¼ cup)
1 small pack of dry green lentils (can be pre-cooked or purchased canned if desired)

* You can buy gluten-free if you wish

Print shopping list