7 Day Healthy Meal Plan (Sept 12-18)

posted September 9, 2022 by Gina

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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

It’s almost apple picking time!!!! Tell me your favorite orchards to visit! My family and I love using fresh apples to make recipes like my homemade Crock Pot Applesauce, Crock Pot Apple Butter and my Delightfully Baked Apples. For a great fall breakfast try my Cinnamon Apple Yogurt Bowls!

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 (9/12)
B: Cinnamon Apple Yogurt Bowls
L: Classic Turkey Club Sandwich and 8 baby carrots
D: Butternut Squash Mac and Cheese with a green salad*
Total Calories: 1,045**

TUESDAY (9/13)
B: LEFTOVER Cinnamon Apple Yogurt Bowls
L: LEFTOVER Butternut Squash Mac and Cheese with LEFTOVER green salad
D: Crockpot Chicken Taco Chili with 2 tablespoons shredded cheddar, 1 ounce avocado and 1 tablespoon light sour

Total Calories: 1,004**

B: Avocado Toast with Sunny Side Egg
L: LEFTOVER Butternut Squash Mac and Cheese with LEFTOVER green salad
D: LEFTOVER Crockpot Chicken Taco Chili with 2 tablespoons shredded cheddar, 1 ounce avocado and 1
tablespoon light sour cream

Total Calories: 950**

B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad over 2 cups baby arugula
D: Italian Ground Turkey Meatball Dinner with Instant Pot Mashed Potatoes
Total Calories: 1,130**

FRIDAY (9/16)
B: Peanut Butter Breakfast Oatmeal Bowl
L: Tuna Egg Salad over 2 cups baby arugula
D: Fish Taco Bowls with Scallion Cilantro Rice with Habaneros and Lime
Total Calories: 1,194**

B: Bacon, Egg and Avocado Breakfast Sandwich #
L: ¾ cup Buffalo Chicken Lettuce Wraps

Total Calories: 590**

SUNDAY (9/18)
B: ¼ Baked Oatmeal with Blueberries and Bananas
L: Tomato Mozzarella and Arugula Tower (recipe x 2)
D: Beef, Tomato and Acini di Pepe Soup with 2 Easy Garlic Knots
Total Calories: 1,017**

*Green salad includes 9 cups mixed greens, 3 scallions and ¾ cup each: tomatoes, cucumbers, carrots and chickpeas with 1/3 cup light vinaigrette.  Set aside 2 servings of salad for lunch Tuesday and Wednesday.
**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.

# Dough bagel dough recipe for Garlic Knots on Sunday.

*Google doc

Print Shopping List

Shopping List


  • 1 medium apple (such as Honey Crisp or Gala)
  • 4 medium bananas
  • 1 dry pint fresh blueberries
  • 1 (6-ounce) container fresh raspberries
  • 5 medium limes
  • 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
  • 1 medium cucumber
  • 1 small habanero pepper
  • 1 large red bell pepper
  • 2 pounds Russet Potatoes
  • 1 pound butternut squash
  • 1 pound broccoli florets (or 10 ounces pre-cut)
  • 1 pound cauliflower (or 10 ounces pre-cut florets)
  • 1 small head garlic
  • 1 medium shallot
  • 1 medium bunch scallions
  • 1 small bunch celery
  • 1 small bag baby carrots
  • 1 small bag shredded carrots
  • 1 (14-ounce) bag tri-color coleslaw mix
  • 1 small head Iceberg lettuce
  • 1 (1-pound) clamshell/bag mixed greens
  • 1 (1-pound) clamshell/bag baby arugula
  • 1 large bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 medium bunch/container fresh basil
  • 6 medium vine-ripened tomatoes
  • 1 medium heirloom tomato
  • 1 small red onion
  • 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

  • 1 package center-cut bacon
  • 3 ounces sliced deli turkey breast (I like Boar’s Head)
  • 3 pounds (6) boneless, skinless chicken breasts
  • 1 pound 93% lean ground turkey
  • 1 pound 90% lean ground beef
  • 1 ½ pounds (4) boneless, skinless fish fillets, such as blackfish, cod or mahi mahi


  • 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
  • 1 package whole wheat elbow pasta
  • 1 package small pasta, such as acini de pepe (can sub 4 ounces elbows in Beef Soup, if desired)
  • 1 package panko breadcrumbs
  • 1 package plain or seasoned breadcrumbs
  • 1 small package quick or old fashioned oats
  • 1 medium package unbleached all-purpose flour
  • 1 small package dry long grain rice

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
  • Nutmeg
  • Regular or light mayonnaise
  • Onion powder
  • Garlic powder
  • Light vinaigrette (or make your own with ingredients in list)
  • Cumin
  • Chili powder
  • Dried oregano
  • Paprika
  • Crushed red pepper flakes
  • Fennel seeds
  • Cajun seasoning
  • Sriracha sauce
  • Frank’s RedHot Sauce
  • Honey or maple syrup
  • Balsamic vinegar
  • Vanilla extract
  • Bay leaves

Dairy & Misc. Refrigerated Items

  • 1 (18-pack) large eggs
  • 1 (16-ounce) tub nonfat plain yogurt (I like Stonyfield)
  • 1 (16-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 (8-ounce) tub light sour cream
  • 1 (8-ounce) bag shredded cheddar cheese
  • 1 small wedge fresh Parmesan cheese
  • 1 small block gruyere cheese
  • 1 small box unsalted butter
  • 1 small tub whipped butter (can sub unsalted butter plus extra salt in Mashed Potatoes, if desired)
  • 1 quart skim milk
  • 1 pint low-fat buttermilk
  • 1 (6-ounce) chunk part skim mozzarella cheese

Canned and Jarred

  • 1 (15.5-ounce) can black beans
  • 1 (15.5-ounce) can kidney beans
  • 1 (15-ounce) can chickpeas
  • 1 (8-ounce) can tomato sauce
  • 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
  • 2 (10-ounce) cans diced tomatoes with chilies
  • 1 (4-ounce) can chopped green chilies
  • 1 (32-ounce) carton low sodium vegetable broth
  • 1 (32-ounce) carton low sodium chicken broth
  • 1 (32-ounce) carton beef stock
  • 1 small jar creamy peanut butter
  • 2 (2.6-ounce) packets light tuna in water


  • 1 (10-ounce) package corn kernels

Misc. Dry Goods

  • 1 small package raw sugar
  • 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
  • 1 small package chopped walnuts or pecans (if buying from bulk bin, you need ½ cup)
  • 1 small package chopped almonds (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
  • Baking powder

*You can buy gluten free, if desired

Print Shopping List

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