7 Day Healthy Meal Plan (Sept 19-25)

posted September 16, 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

As we head into fall, we all know what that means—–the start of pumpkin season!!! Start with these Pumpkin Pie Overnight Oats, whip up some Easy Pumpkin Spiced Granola or bake these  Mini Pumpkin Chocolate Chip Muffins to make your house smell scrumptious!!

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 (9/19)
B: Banana Nut Protein Oats
L: Classic Egg Salad on 1 slice whole grain bread and ½ cup sliced cucumbers
D: Kung Pao Tofu with ¾ cup brown rice

Total Calories: 1,119*

TUESDAY (9/20)
B: 15-Minute Protein Chia Seed Pudding
L: LEFTOVER Classic Egg Salad on 1 slice whole grain bread and ½ cup sliced cucumbers
D: Chicken Enchilada Stuffed Zucchini Boats with Chipotle’s Cilantro Lime Rice
Total Calories: 1,067*

B: Banana Nut Protein Oats
L: LEFTOVER Classic Egg Salad on 1 slice whole grain bread and ½ cup sliced cucumbers
D: Spaghetti and Meatball Soup with Easy Garlic Knots**
Total Calories: 1,011*

B: 15-Minute Protein Chia Seed Pudding
L: LEFTOVER Spaghetti and Meatball Soup with LEFTOVER Easy Garlic Knots
D: Pizza Sausage Rolls with a green salad #

Total Calories: 1,028*

FRIDAY (9/23)
B: Banana Nut Protein Oats
L: LEFTOVER Spaghetti and Meatball Soup with LEFTOVER Easy Garlic Knots
D: Cajun Shrimp in Foil with Air Fryer Baked Potato

Total Calories: 1,155*

B: Spinach Ricotta Quiche
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple

Total Calories: 550*

SUNDAY (9/25)
B: LEFTOVER Spinach Ricotta Quiche
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella (recipe x 4)
D: Air Fryer Chicken Parmesan with Broccoli and Orzo

Total Calories: 974*

*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 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, cucumbers, carrots and
chickpeas with ¼ cup light vinaigrette.
# Double dough recipe for dinner Thursday.

*Google doc

Print Shopping List

Shopping List


  • 4 medium apples
  • 3 medium bananas
  • 1 medium lime
  • 1 (6-ounce) container berries (your choice)
  • 2 medium heads garlic
  • 1 (2-inch) piece fresh ginger
  • 2 large cucumbers
  • 7 medium zucchini
  • 2 medium ears of corn (can sub a small bag of frozen kernels in Cajun Shrimp, if desired)
  • 2 medium PLUS 1 large red bell pepper
  • 1 medium green bell pepper
  • 2 pounds (4 medium) Russet or Idaho potatoes
  • ½ pound broccoli florets
  • 1 small bunch celery
  • 2 medium carrots
  • 2 medium bunches scallions
  • 1 medium bunch fresh cilantro
  • 1 large bunch fresh Italian parsley
  • 1 small bunch/container fresh basil
  • 1 large head Romaine lettuce
  • 1 (5-ounce) bag/clamshell fresh baby spinach
  • 1 (5-ounce) bag/clamshell mixed greens
  • 1 dry pint cherry or grape tomatoes
  • 1 medium vine-ripened tomato
  • 1 large red onion
  • 1 medium yellow onion

Meat, Poultry and Fish

  • 1 ¾ pounds (3) boneless, skinless chicken breasts
  • 1 small package turkey or chicken andouille sausage (I like Applegate)
  • 2 (raw) Italian chicken sausage links
  • 1 pound 93% or 99% lean ground turkey
  • 1 pound large shrimp


  • 1 small package quick oats
  • 1 package spaghetti
  • 1 package orzo pasta
  • 1 small package dry brown rice (or 3 cups pre-cooked)
  • 1 small package dry extra-long grain or basmati rice
  • 1 package seasoned breadcrumbs
  • 1 loaf sliced whole grain bread
  • 1 small package all-purpose unbleached flour

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)
  • Balsamic vinegar
  • Red wine vinegar
  • Regular or light mayonnaise
  • Cajun or Creole seasoning
  • Light vinaigrette dressing (or make your own with ingredients in list)
  • Crushed red pepper flakes (optional, for Spaghetti Soup)
  • Chipotle chili powder
  • Oregano
  • Cumin
  • Sesame oil
  • Sesame seeds (optional, topping for Pizza Sausage Rolls)
  • Sambal Oelek
  • Unseasoned rice vinegar
  • Reduced sodium soy sauce*
  • Paprika
  • Pure maple syrup

Dairy & Misc. Refrigerated Items

  • 1 18-pack large eggs
  • 1 pint liquid egg whites
  • 1 package refrigerated deep dish pie dough (for a 9-inch deep dish pie)
  • 1 (14-ounce) package extra-firm tofu
  • 1 (16-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
  • 1 pint unsweetened almond milk (can buy a large container of skim milk and sub 2 cups in Chia Pudding, if desired)
  • 1 (8-ounce) container skim milk
  • 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
  • 1 (8-ounce) bag part-skim mozzarella cheese (I like Polly-O)
  • 1 (8-ounce) chunk fresh mozzarella cheese
  • 1 small package sliced provolone or mozzarella cheese
  • 1 small package sliced reduced fat cheddar or American cheese
  • 1 large wedge fresh Parmesan cheese
  • 1 small tub part-skim ricotta cheese
  • 1 small box butter

Canned and Jarred

  • 1 jar marinara (or ingredients to make your own)
  • 1 (15-ounce) can tomato sauce
  • 1 (4-ounce) can or (4.5-ounce) tube tomato paste
  • 2 (32-ounce) cartons low sodium chicken broth
  • 1 medium jar roasted red peppers
  • 1 large jar or can artichoke hearts
  • 1 small jar capers
  • 1 (15-ounce) can chickpeas
  • 2 (4.5-ounce) cans tuna in water
  • 1 small can/jar chipotle peppers in adobo

Misc. Dry Goods

  • 1 small package chopped walnuts (if buying from bulk bin, you need about 2 tablespoons)
  • 1 small package lightly salted peanuts (if buying from bulk bin, you need 2 tablespoons)
  • 1 small package brown sugar
  • 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
  • 1 small bottle dry sherry
  • 1 small bottle dry white wine
  • 1 package vanilla protein powder (I like Orgain)
  • 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
  • Cornstarch
  • Baking powder

*You can buy gluten free, if desired

Print Shopping List

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