7 Day Healthy Meal Plan (September 27- October 3)

sent September 24, 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

Autumn leaves, autumn sweaters, autumn colors – pumpkins !!!!!! Who is still happy ?? !!! I love the versatility of pumpkins in recipes! I have so many pumpkin recipes that it's hard to choose my favorite, but some of the top contenders are my roasted pumpkin sage soup, skinny pumpkin granola, and my turkey pumpkin white bean chili. For something sweet, try my pumpkin and cream cheese muffins!

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 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 (9/20)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: Tuna Noodle Salad without Mayo (6B 6G 6P) with ¼ cup of raw almonds (5B 5G 5P)
D: Broccoli cream soup (4B 4G 4P) with a grilled cheese sandwich * (8B 8G 8P)
Sums: WW points 27B 29G 27P, calories 1,061 **

TUESDAY (21.09.)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: Tuna pasta salad without mayo (6B 6G 6P) with ¼ cup of raw almonds (5B 5G 5P)
D: Bisteces a la Mexicana (3B 3G 3P) with Latin Yellow Rice (6B 6G 6P)

Sums: WW points 27B 27G 24P, calories 1,121 **

B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumber, and Sun-Dried Tomatoes (8B 8G 3P)
D: LEFTOVER Bisteces a la Mexicana (3B 3G 3P) with Latin Yellow Rice (6B 6G 6P)
Sums: WW points 21B 23G 16P, calories 970 **

THURSDAY (23.09.)
B: Pumpkin Pie Overnight Oats (7B 7G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumber, and Sun-Dried Tomatoes (8B 8G 3P)
D: Turmeric Braised Chicken with Golden Beets and Leek (9B 9G 9P)

Total: WW Points 24B 24G 16P, calories 1,117 **

FRIDAY (24.09.)
B: Avocado toast with Sunny Side Egg (4B 6G 4P)
L: 1 ⅓ cup Farro Salad with Feta, Cucumber, and Sun-Dried Tomatoes (8B 8G 3P)
D: Maple soy glazed salmon (3B 7G 3P) with roasted Brussels sprouts and butternut squash (1B 1G 1P)

Sums: WW points 16B 22G 11P, calories 946 **

SATURDAY (25.09.)
B: Chewy chocolate oatmeal breakfast biscuits (3B 3G 1P) with 1/2 cup blueberries (0B 0G 0P)
L: Chicken Chop Caprese Salad (9B 12G 9P)

Sums: WW points 12B 15G 10P, calories 603 **

SUNDAY (9/26)
B: Open omelette with feta, roasted tomatoes and spinach (recipe x 2) (2B 5G 2P) with 2 slices of bacon (2B 2G 2P) and an orange (0B 0G 0P)
L: Buffalo Shrimp Salad Wraps (4B 5G 4P)
D: Slow Cooker French Dip Sandwich with caramelized onions (9B 9G 9P) and a green salad # (1B 1G 1P)

Sums: WW points 18B 22G 18P, calories 922 **

* Grilled cheese sandwich contains 2 slices of thin whole grain bread and 1 ounce of cheddar cheese.
** 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.

# Green salad contains 6 cups of mixed vegetables, 2 shallots, ½ cup each: tomatoes, cucumber, carrots, peppers and ¼ cup of light vinaigrette.

* Google Document

Print shopping list

grocery list

To produce

  • 3 medium-sized bananas
  • 1 dry pint of blueberries
  • 4 medium oranges
  • 3 medium-sized lemons
  • 1 medium garlic
  • 1 large green pepper
  • 1 medium PLUS 1 large red pepper
  • 4 medium-sized jalapenos
  • 1 pound broccoli florets (or ¾ pound pre-cut)
  • 1 pound Brussels sprouts
  • 1 (1 pound) butternut squash
  • 1 bunch (4) of golden beets
  • 1 large cucumber /
  • 2 medium-sized leeks
  • 1 large bunch of spring onions
  • 1 small bunch of celery
  • 2 medium-sized carrots
  • 1 small (5 ounce) Hass avocado
  • 1 (5-ounce) bag / clamshell of fresh baby spinach
  • 1 (5-ounce) sachet / clam baby rocket
  • 1 (1-pound) bag / clam and vegetable mix
  • 1 small head of romaine or butter lettuce
  • 1 large bunch of fresh coriander
  • 1 medium bunch / container of fresh thyme
  • 1 small bunch / container of mint (if you wish, you can add 1 tablespoon of basil to the Farro salad)
  • 1 small bunch / container of fresh basil
  • 1 dry pint of heirloom cherry tomatoes
  • 1 (1 pound) container of grape or cherry tomatoes
  • 1 medium-sized, ripe tomato
  • 1 large white onion
  • 1 small red onion
  • 1 medium PLUS 5 large yellow onions

meat poultry and fish

  • 1 (3 to 4 pound) round roast beef
  • 2 pounds of beef tenderloin
  • 1 packet of bacon cut in the middle
  • 1 pound large peeled and deveined shrimp
  • 1 ½ pound (4) wild salmon fillets
  • 1 pound (2) boneless, skinless chicken breast
  • 1 small pack (4) of chicken legs
  • 1 small packet (4) of bone-in chicken legs


  • 1 loaf of thinly sliced ​​wholemeal bread (I like Dave’s Killer Bread)
  • 1 pack of short pasta (such as fusilli, penne or rigatoni)
  • 1 small packet of quick oatmeal
  • 1 container of seasoned breadcrumbs
  • 1 small packet of dry mother-of-pearl Farro (if you buy from the bulk container, you need 1 cup)
  • 1 small packet of dry long grain rice
  • 1 large wholemeal 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)
  • Black pepper
  • Whole peppercorns
  • Bay leaves
  • Worcester sauce
  • Frank's red hot sauce
  • sriracha sauce
  • Light vinaigrette dressing (or make your own using the ingredients in the list)
  • Balsamic Glaze (can subtract balsamic vinegar if you wish and make your own dressing for chicken caprese salad)
  • Reduced Sodium Soy Sauce *
  • Pure maple syrup
  • Ground ginger
  • turmeric
  • cumin
  • Sazon (I like Badia. Or buy coriander and garlic powder and make your own using the ingredients in the list)
  • oregano
  • Red wine vinegar
  • cinammon
  • Pumpkin Pie Spice
  • rosemary

Dairy products & other chilled items

  • 1 dozen large eggs
  • 1 piece of fresh parmesan cheese
  • 1 large block of spicy cheddar cheese
  • 1 (8-ounce) packet of cut reduced-fat mozzarella or provolone cheese (I like Sargento)
  • 1 small can of low-fat sour cream
  • 1 (6-ounce) packet of crumbled feta cheese
  • 1 (8-ounce) piece of bocconcini mozzarella
  • 1 small box of butter
  • 1 (8-ounce) container of 2% milk
  • 1 (8-ounce) container of unsweetened oat milk (can replace a larger container of 2% milk and use 1/2 cup in any Pumpkin Overnight Oats)
  • 1 glass / bottle of light blue cheese or ranch dressing (or ingredients to make yourself)

Canned food and jarred

  • 1 (5-ounce) can of albacore tuna in water
  • 1 (32-ounce) carton PLUS 1 (14.5-ounce) can of low-sodium beef broth
  • 1 (32-ounce) carton PLUS 1 (14.5-ounce) can of reduced sodium chicken or vegetable broth
  • 1 (28-ounce) can of small diced tomatoes
  • 1 jar of sun-dried tomatoes
  • 1 small glass of capers
  • 1 glass of pumpkin butter (or do-it-yourself ingredients)

Other dry goods

  • 1 small pack of chia seeds (you need 2 teaspoons when buying from the large container)
  • 1 small pack of pecan halves, pepitas or walnuts (if you buy from the large container, you need 2 tablespoons)
  • 1 small packet of raw almonds (if you buy from the large container, you will need ½ cup)
  • 1 small packet of chocolate chips
  • 1 bottle of dry white wine (can subtract ½ cup of chicken broth into braised chicken if you wish)
  • 1 package of chicken broth

* You can buy gluten-free if you wish

Print shopping list

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