Free 7 Day Healthy Meal Plan (Oct 16-22)
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Eating Plan (16-22 October)
Three weeks in a row…three!! thin taste simple Once again on the New York Times best seller list!! I hope you all know I don’t take this lightly – I’m humbled and grateful that, because of you all, I’m able to do what I love and share it with everyone! I enjoyed meeting everyone at the book signing – thanks for coming to see me!
Since fall is now in full swing, don’t miss one of my favorite things – all things pumpkin! Pumpkin Mug Cake, Pumpkin Banana Bread, Pumpkin Pie Dip, anything your pumpkin heart desires!
With grocery prices rising, many of us are having to adjust, cut back and/or be more creative with our meals. The best way to stay within a budget and maintain healthy eating habits is meal planning. You can get 5-day budget friendly meal plans by signing up for Relish+ (get a 14-day free trial here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52-week spiral bound meal planner has weekly meal planning grids that you can tear out and put on your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and a grocery list to tear off. I love starting my week with gratitude, affirmations, and intentions, so I’ve included a space for that too. I hope you love it as much as I do!
Buy the Skinnytaste Meal Planner here:
A note about WW points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new weight watcher programs, With points displayed under the recipe title. wow button Takes you to the recipe card weight watchers website Where you can see the recipe builder you used to determine those points and add it to your day (in the US only, you must be logged in to your account). All cookbook recipes in the Cookbook Index have also been updated!
about meal planning
If you’re new to my meal plans, I’m sharing these free, 7-day flexible healthy meal plans (you can check out my previous meal plans here) as a guide. plenty of space for you to add more food, Coffee, Beverages, Fruits, Snacks, Desserts, Wine, etc. Or swap the recipes for your favorite meals, 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 is no one size fits all, it will depend on your goals, your age, weight etc.
There’s also an accurate, organized grocery list that will make grocery shopping much easier and much less stressful. Save your money and time. You’ll eat out less often, waste less food, and you’ll have everything you need on hand to help you stay on track.
meal plan:
Breakfast and lunch are designed for one meal Monday-Friday and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or for lunch the next day. The grocery list is comprehensive and includes everything needed to make all the meals according to the plan.
Monday (10/16)
B: Broccoli and Cheese Egg Muffins and a Pear
L: 5-ingredient salmon salad on 1 slice sourdough bread and 8 baby carrots
D: Lasagna Roll-Ups with Cottage Cheese and Green Salad*
Total Calories: 1,094**
Tuesday (10/17)
B: Broccoli and Cheese Egg Muffins and a Pear
L: 5-ingredient salmon salad on 1 slice sourdough bread and 8 baby carrots
D: Madison’s Favorite Beef Tacos and Quick Black Beans (recipe x 2)
Total Calories: 1,041**
Wednesday (10/18)
B: Broccoli and Cheese Egg Muffins and 1 cup grapes
L: 5-ingredient salmon salad on 1 slice sourdough bread and 8 baby carrots
D: Leftover Madison’s Favorite Beef Tacos and Quick Black Beans
Total Calories: 1,050**
Thursday (10/19)
B: Broccoli and Cheese Egg Muffins and 1 cup grapes
L: Buffalo Chicken Salad
D: Garlic-Ginger Chicken Stir-Fry with ¾ Cup Brown Rice #
Total Calories: 1,244**
Friday (10/20)
B: Air Fryer Breakfast Banana Split
L: Buffalo Chicken Salad
D: Flounder Piccata with ¾ cup brown rice and roasted broccoli with mashed garlic
Total Calories: 1,213**
Saturday (10/21)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
Broccoli Cheddar Soup with L: 1 small whole grain roll
D: dinner out
Total Calories: 615**
Sunday (10/22)
B: Crustless Potato Jalapeño Quiche with 1 ounce avocado
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an orange
D: Pork Chops with Dijon Herb Sauce, Instant Pot Mashed Potatoes and Parmesan with Brussels Sprouts
Total Calories: 1,030**
*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and ¼ cup light vinaigrette.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a useful calculator to estimate your calorie needs, I have left enough room for you to add more food like coffee, beverages, fruits, snacks, desserts, wine, etc.
#If desired, make an additional 3 cups of rice for Friday dinner
