Free 7 Day Healthy Meal Plan (Oct 24-30)

posted October 21, 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

Happy Halloween to all the little ghosts and goblins out there! I hope everyone has a safe time celebrating this upcoming weekend! Looking for some sweet treats for a party? Check out my Pumpkin Cheesecake Shooters, Candy Corn Fruit Parfaits or my Skinny Mummy Cake Balls. Been carving pumpkins? Use those seeds up with this Smoky BBQ Spice Roasted Pumpkin Seeds recipe and put a little scare into lunch with these French Bread Pizza Mummies.

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

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!

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 (10/24)
B: Pumpkin Pie Overnight Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1 ounce avocado

Total Calories: 976*

TUESDAY (10/25)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1
ounce avocado
D: Cheesy Rotisserie Chicken Enchilada Skillet

Total Calories: 1,132*

WEDNESDAY (10/26)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1
ounce avocado
D: Broccoli Beef with ¾ cup brown rice

Total Calories: 1,114*

THURSDAY (10/27)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: Tuna Poke Salad
D: Air Fryer Herbed Buttermilk Chicken Breast (recipe x 2) with Smashed Sweet Potatoes and Massaged Raw Kale
Salad

Total Calories: 1,202*

FRIDAY (10/28)
B: ½ cup quick oats** with 1 teaspoon honey, ½ an apple (diced), 1 tablespoon almond milk, 2 tablespoons
chopped pecans, pinch salt
L: LEFTOVER Tuna Poke Salad
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil

Total Calories: 1,225*

SATURDAY (10/29)
B: Mini Pumpkin Chocolate Chip Muffins with 1 cup plain Greek yogurt with 1 teaspoon honey
L: Red Lentil Soup with Spinach with 2 ounces whole grain baguette and 1 tablespoon butter
D: DINNER OUT

Total Calories: 788*

SUNDAY (10/30)
B: LEFTOVER Mini Pumpkin Chocolate Chip Muffins with 3/4 cup low fat cottage cheese
L: LEFTOVER Red Lentil Soup with Spinach with 2 ounces whole grain baguette and 1 tablespoon butter
D: Crock Pot Bolognese with Creamy Pumpkin Polenta and a green salad #
Total Calories: 1,154*

*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.

**Prepare oats with water according to package directions
# Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, cucumbers, carrots and chickpeas with ¼ cup light vinaigrette.

*Google doc

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Shopping List

Produce

1 medium banana
2 medium apples (any variety)
2 medium pears (any variety)
1 medium lemon
1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
1 medium red bell pepper
2 medium jalapenos
3 medium Persian cucumbers (or 1 large English)
2 medium heads garlic
1 (2-inch) piece fresh ginger
1 pound fresh string beans
1 large head broccoli
2 pounds (3) long, thin sweet potatoes
5 medium carrots
1 small bunch celery
2 large bunches scallions
1 small bunch/container fresh thyme
1 large bunch fresh Italian parsley
1 (1-pound) bag/clamshell mixed greens
1 (5-ounce) bag/clamshell baby spinach
1 medium bunch Lacinato kale
1 small bag tri-color coleslaw mix
1 medium tomato
1 small red onion
1 large white onion
1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

1 (2 ½-pound) rotisserie chicken
2 large bone-in, skin on split chicken breasts
1 pound flank steak
2 pounds 95% lean ground beef
½ pound sushi grade tuna (buy frozen or fresh closer to when you plan to eat)
1 (1-pound) wild salmon fillet (buy frozen or fresh closer to when you plan to eat)
1 (4-ounce) package pancetta

Grains*

1 small package quick oats
1 medium package corn tortillas (you need 12)
1 small package whole white wheat flour (I like King Arthur)
1 small package unbleached all-purpose flour
1 small package dry brown rice (or 3 cups pre-cooked)
2 (12-ounce) whole grain baguettes
1 small package yellow polenta or medium ground cornmeal

Condiments and Spices

Extra virgin olive oil
Canola oil
Virgin coconut oil (can sub 2 tablespoons canola oil in Pumpkin muffins, if desired)
Cooking spray
Olive oil spray (or get a Misto oil mister)
Kosher salt (I like Diamond Crystal)
Pepper grinder (or fresh peppercorns)
Ground white pepper (can sub ½ teaspoon black pepper in Broccoli Beef, if desired)
Cinnamon
Nutmeg
Pumpkin pie spice
Mayonnaise
Cumin
Chili powder
Garlic powder
Onion powder
Smoked paprika
Reduced sodium soy sauce*
Sesame oil
Sesame seeds
Sriracha sauce
Furikake
Gochujang
Wasabi paste
Rice wine vinegar
Parsley
Chives
Dill
Honey
Vanilla extract
Turmeric
Bay leaves
Light vinaigrette dressing

Dairy & Misc. Refrigerated Items

1 dozen large eggs
1 small box unsalted butter
1 small box butter
1 pint 1% buttermilk
1 (8-ounce) container half & half
1 medium wedge fresh Parmesan cheese
1 small wedge fresh Pecorino Romano (can sub 1/3 cup Parmesan in Pumpkin Polenta, if desired)
1 pint unsweetened almond, oat or any milk of your choice
1 small tub sour cream
1 (8-ounce) bag shredded cheddar cheese (can sub ¾ cup Mexican cheese blend with Chili, if desired)
1 (8-ounce) bag shredded Mexican cheese blend
1 (6-ounce) container whole milk plain yogurt (I like Stonyfield)
1 (32-ounce) container plain nonfat Greek yogurt PLUS 1 (optional) small container for topping Smashed Sweet Potatoes
1 (32-ounce) container low fat cottage cheese

Canned and Jarred

1 small container pumpkin butter (or ingredients to make your own)
2 (15-ounce) cans pumpkin puree
2 (15-ounce) cans black beans
1 (15-ounce) can low sodium black beans
1 (15-ounce) can chickpeas
1 (10-ounce) can RoTel tomatoes with green chilies
1 (8-ounce) can tomato sauce
2 (28-ounce) cans crushed tomatoes (I love Tuttorosso)
1 (16-ounce) can/jar enchilada sauce (or ingredients to make your own)
1 (14-ounce) can reduced sodium vegetable broth
2 (32-ounce) cartons chicken or vegetable broth
1 (2.6-ounce) packet light tuna in water

Frozen

1 small package shelled edamame
1 (8-ounce) package corn kernels

Misc. Dry Goods

1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
1 bag mini chocolate chips
1 small package brown sugar
1 small package raw sugar
Cornstarch (optional, for Broccoli Beef)
Baking soda
1 (1-pound) package dry red or yellow lentils
1 small bottle dry white wine

*You can buy gluten free, if desired

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