7 Day Healthy Meal Plan (September 13-19)

sent September 10, 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

Did you know September is one of the best times to pick apples? Gala and McIntosh are some of the strains that ripen first. Some of my favorite recipes for consuming all of those fall apples are my simplest crockpot apple butter, the Delightfully Baked Apples, or for a sweet treat for the kids, try Donut-Shaped Apple Snacks. For even more recipes, just enter "apple" in the search bar!

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 have 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 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 (13.09.)
B: 2 hard-boiled eggs and a nectarine (0B 4G 0P)
L: Open tuna melted sandwich (4B 5G 4P) with 8 baby carrots (0B 0G 0P)
D: Cheese and Eggplant Gnocchi Caprese (11B 11G 11P)

Sums: WW points 15B 20G 15P, calories 901 *

TUESDAY (9/14)
B: Banana Nut Protein Oats (6B 6G 3P)
L: Open tuna melted sandwich (4B 5G 4P) with 8 baby carrots (0B 0G 0P)
D: Turkey Chili Taco Soup * (0B 5G 0P) with 2 tablespoons of grated cheese (2B 2G 2P) and 1 ounce of avocado (1B 1G 1P)

Sums: WW points 13B 19G 10P, calories 974 *

B: 2 hard-boiled eggs and a pear (0B 4G 0P)
L: LEFTOVER Turkey Chili Taco Soup * (0B 5G 0P) with 2 tablespoons of grated cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Summer vegetables with sausage and potato pan (7B 7G 4P)
Sums: WW points 10B 19G 7P, calories 874 *

THURSDAY (09/16)
B: Banana Nut Protein Oats (6B 6G 3P)
L: LEFTOVER Turkey Chili Taco Soup * (0B 5G 0P) with 2 tablespoons of grated cheese (2B 2G 2P) and 1 ounce avocado (1B 1G 1P)
D: Crispy breaded pork chops * (7B 7G 7P) with chopped feta salad (5B 5G 5P)
Total: WW Points 21B 26G 18P, calories 1,266 *

FRIDAY (9/17)
B: 2 hard-boiled eggs and a nectarine (0B 4G 0P)
L: BLT with avocado (9B 9G 9P) and a pear (0B 0G 0P)
D: 2 baked corn and crab cakes (5B 8G 4P) with green salad # (1B 1G 1P)
Sums: WW points 15B 22G 14P, calories 896 *

SATURDAY (18.09.)
B: Breakfast casserole with spinach and feta (6B 10G 6P)
L: BLT with avocado (9B 9G 9P)

Sums: WW points 15B 19G 15P, calories 588 *

SUNDAY (19.09.)
B: LEFTOVER breakfast casserole with spinach and feta (6B 10G 6P)
L: Spicy California Prawn Stack (5B 5G 3P)
D: Fried Chicken with Turmeric and Sweet Potatoes (11B 11G 8P)

Sums: WW points 22B 26G 17P, calories 1,037 *

* 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 left you a lot of leeway to add other foods like 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

  • 2 medium-sized nectarines
  • 1 medium pear (any variety)
  • 2 medium-sized bananas
  • 2 medium-sized lemons
  • 2 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
  • 1 medium garlic
  • 3 medium PLUS 2 large shallots
  • 1 small PLUS 1 medium red pepper
  • 1 medium yellow pepper
  • 1 medium orange pepper
  • 14 oz (2) sweet potatoes or sweet potatoes
  • 1 pound of red baby potatoes
  • 1 pound eggplant
  • 1 medium corn on the cob
  • 2 small zucchini
  • 1 small cucumber
  • 1 large English cucumber
  • 1 small bunch of celery
  • 1 large bag of baby carrots
  • 2 medium-sized bunches of spring onions
  • 1 small bunch / container of fresh chives (can be placed under 1 teaspoon of spring onion in the shrimp stack if desired)
  • 1 small bunch / container of fresh basil
  • 1 small bunch / container of fresh rosemary
  • 1 small bunch / container of fresh dill
  • 1 small bunch of fresh Italian parsley
  • 2 large heads of romaine lettuce
  • 1 (1 pound) bag / clamshell baby spinach
  • 4 medium-sized vine tomatoes
  • 3 plum tomatoes
  • 1 small red onion
  • 1 small PLUS 1 medium PLUS 1 large yellow onion

Meat, poultry and fish

  • 1.3 pounds of 99% lean ground turkey
  • 14 ounces Italian chicken sausage
  • 6 (3/4 inch thick) center-cut boneless pork chops
  • 1 large packet of bacon cut in the middle
  • 1 pound of premium lump crab meat
  • ¾ pound peeled and deveined shrimp (can be pre-cooked under ½ pound if desired)
  • 4 medium-sized chicken legs
  • 4 medium-sized chicken thighs on the bone


  • 1 loaf of sliced ​​wholemeal bread
  • 1 (1 pound) packet of gnocchi (I like Delallo)
  • 1 small packet of quick oatmeal
  • 1 small packet of panko breadcrumbs
  • 1 small pack of corn flakes
  • 1 small bag of dry brown rice (or 1 1/3 cups pre-cooked)
  • 1 small box of reduced fat Ritz crackers

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)
  • Regular or light mayonnaise
  • Red wine vinegar
  • Rice vinegar
  • Reduced Sodium Soy Sauce *
  • sriracha sauce
  • Maple syrup
  • Reduced or low sodium taco seasoning (or do-it-yourself ingredients)
  • Garlic powder
  • Onion powder
  • Chili powder
  • paprika
  • Light vinaigrette dressing (or make your own using the ingredients in the list)
  • turmeric
  • Ground ginger
  • Herbs of Provence or poultry seasoning
  • Furikake (can subtract sesame seeds on shrimp stack if desired)

Dairy products & other chilled items

  • 3 dozen large eggs
  • 1 pint of liquid egg white
  • 1 (8-ounce) pack of reduced fat cheddar or American cheese
  • 1 can of mozzarella cheese balls
  • 1 (8-ounce) bag of shredded cheddar or Mexican cheese mix
  • 1 (1 pound) can of feta cheese
  • 1 small piece of fresh parmesan cheese
  • 1 pint of heavy cream
  • 1 liter of 2% milk
  • 1 (6-ounce) cup of non-fat Greek yogurt

Canned food and jarred

  • 1 (4.5 oz) can of tuna in water
  • 1 (28-ounce) can of shredded San Marzano style tomatoes
  • 1 (10-ounce) can of RoTel Tomatoes with Green Chilies
  • 1 (15-ounce) can of corn (can be frozen or fresh if desired)
  • 1 (15-ounce) kidney beans with no added salt
  • 1 (15-ounce) can of chickpeas
  • 1 (8-ounce) can of tomato sauce
  • 1 (16-ounce) can of fat-free fried beans
  • 1 (32-ounce) carton of reduced sodium chicken broth
  • 1 (4-ounce) can or (4.5-ounce) tube of tomato paste

Other dry goods

  • 1 small container of liquid vanilla protein shake (I like orgains)
  • 1 small packet of chopped walnuts (if you buy from the bulk container, you will need about 1 ½ tablespoon)
  • 1 bottle of dry white wine

* You can buy gluten-free if you wish

Print shopping list

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