7 Day Healthy Meal Plan (Sept 5-11)

posted September 2, 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

Back to school time!!! Time for new clothes, new supplies and new adventures! I wish everyone going back to school (teachers too!) a safe and fun-filled year! Let’s talk about lunches that are easy to pack like my BLT Roll Ups with Turkey and Avocado, or these easy to reheat Pepperoni Pizza Bites or Air Fryer Popcorn Chicken. Also check out this oldie but goodie for Trail Mix & School Lunch Tips!

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 (9/5)
B: Cottage Cheese, Egg and Sausage Frittata* and a peach
L: Buffalo Chicken Salad
D: Spaghetti with Butternut Leek Parmesan Sauce and a green salad*
Total Calories: 1,024**

B: LEFTOVER Cottage Cheese, Egg and Sausage Frittata and a peach
L: LEFTOVER Buffalo Chicken Salad
D: Enchilada Turkey Meatloaf with Instant Pot Cilantro Lime Rice
Total Calories: 1,112**

B: LEFTOVER Cottage Cheese, Egg and Sausage Frittata and a peach
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Mango Salsa # (½ recipe) and 12 tortilla chips
D: Summer Vegetables with Sausage and Potatoes Skillet
Total Calories: 1,124**

B: Berry Cottage Cheese Breakfast Bowl
L: LEFTOVER Enchilada Turkey Meatloaf with Avocado Mango Salsa and 12 tortilla chips
D: Grilled Pesto Chicken Couscous Bowls

Total Calories: 1,263*

FRIDAY (9/9)
B: Berry Cottage Cheese Breakfast Bowl
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Shrimp Peas and Rice

Total Calories: 946**

B: Zucchini Bread with ¾ cup nonfat plain Greek yogurt and 1 teaspoon honey
L: Pepperoni Pizza Bites with 8 baby carrots

Total Calories: 569**

SUNDAY (9/11)
B: LEFTOVER Zucchini Bread with ¾ cup nonfat plain Greek yogurt and 1 teaspoon honey
L: Grilled Chicken Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: Turkey Meatball Stroganoff over 1 cup egg noodles

Total Calories: 1,219**

*Prep frittata Sunday night, if desired. Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each:
tomatoes, cucumbers, carrots and chickpeas with ¼ cup light vinaigrette.
**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.

# Prep salad Tuesday night for Wednesday lunch, if desired.

*Google doc

Print Shopping List

Shopping List


  • 1 medium apple
  • 3 medium peaches
  • 2 (6-ounce) containers fresh berries (your choice)
  • 1 medium lime
  • 1 medium head garlic
  • 1 pound baby red potatoes
  • 1 pound butternut squash
  • 1 small ear of corn
  • 1 small jalapeno (optional, for Enchilada Meatloaf)
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 orange bell pepper
  • 4 medium PLUS 2 large zucchini
  • 1 small cucumber
  • ½ pound sliced Cremini mushrooms
  • 1 medium package baby carrots
  • 1 small bunch celery
  • 1 large bunch scallions
  • 2 medium leeks
  • 1 large bunch fresh cilantro
  • 1 small bunch fresh Italian parsley
  • 1 small bunch/container fresh thyme
  • 1 medium bunch/container fresh basil
  • 1 small bunch/container fresh sage
  • 1 (1-pound) bag/clamshell baby spinach and arugula mix
  • 1 small head Romaine lettuce (can sub Iceberg in Buffalo Wrap, if desired)
  • 1 small head Iceberg lettuce
  • 6 medium Campari tomatoes
  • 2 medium vine-ripened tomatoes
  • 1 small red onion
  • 1 small PLUS 1 large yellow onion

Meat, Poultry and Fish

  • 1 package center-cut bacon
  • 1 small package turkey pepperoni
  • 3 ounces sliced deli chicken or turkey breast
  • 14 ounces Italian chicken sausage PLUS 1 extra link
  • 2 ½ pounds 93% lean ground turkey
  • 2 pounds boneless, skinless chicken breasts
  • ½ pound pre-cooked grilled chicken cutlets
  • 1 ¼ pound peeled and deveined shrimp


  • 1 small package all-purpose flour
  • 1 small package white whole wheat (or whole wheat) flour
  • 1 loaf sliced sour dough bread
  • 1 package seasoned whole wheat breadcrumbs
  • 1 package egg noodles
  • 1 small package quick oats
  • 1 small package dry long grain white or jasmine rice
  • 1 small package couscous
  • 1 package spaghetti
  • 1 package par-cooked dry brown rice
  • 1 medium bag tortilla chips

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)
  • Mayonnaise
  • Frank’s Red Hot Sauce
  • Light vinaigrette dressing
  • Cumin
  • Onion powder
  • Garlic powder
  • Honey
  • Cinnamon
  • Vanilla extract
  • Crushed red pepper flakes (optional, for Pizza Bites)
  • Worcestershire sauce
  • Paprika

Dairy & Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 (8-ounce) container skim milk
  • 1 small tub light sour cream
  • 1 (16-ounce) tub lowfat cottage cheese (I like Good Culture)
  • 1 (32-ounce) tub nonfat plain Greek yogurt
  • 1 (16-ounce) bag shredded part-skim mozzarella cheese
  • 1 (8-ounce) bag shredded Mexican cheese blend
  • 1 medium wedge fresh Parmesan cheese
  • 1 small box unsalted butter
  • 1 container light blue cheese dressing (or ingredients to make your own)

Canned and Jarred

  • 1 (14.5-ounce) can chickpeas
  • 1 (14.5-ounce) can reduced sodium black beans
  • 1 small can mild enchilada sauce (or ingredients to make your own)
  • 1 (4-ounce) can mild chopped green chilies
  • 1 small jar pizza sauce or marinara
  • 1 small jar unsweetened apple sauce
  • 1 (4-ounce) can or (4.25-ounce) tube tomato paste
  • 1 (32-ounce) carton low sodium chicken broth


  • 1 small package green peas

Misc. Dry Goods

  • Beef bouillon cubes or Better than Bouillon
  • 1 small package brown sugar
  • Baking soda
  • Baking powder
  • 1 medium package chopped walnuts (if buying from bulk bin, you need ¾ cup)
  • 1 small package slivered almonds (if buying from bulk bin, you need ¼ cup)

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List

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