Free 7 Day Healthy Meal Plan (Oct. 27-Nov. 2)

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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 Weight Watchers points.

Free 7 Day Healthy Meal Plan (Oct. 27-Nov. 2)

I just have to take a moment to say thank you — to every single one of you who purchased my Skinnytaste High Protein cookbook, left a review, and shared how much you’re loving the recipes. Because of you, we made it onto the New York Times Best Seller list last week at #3! I’m beyond grateful! And if you missed it, we extended the bonus recipes until Oct 3 if you purchased the book, be sure to download additional 6 free recipes you won’t get anywhere else! Fill out this form.

And can you believe it’s almost Halloween? Whether you’re the hostess with the witchiest mostest or just bringing a delightfully spooky treat to share, I’ve got you covered. Check out my Mummy Hotdogs and these Candy Corn Fruit Parfaits for all your ghoulish festivities — from eerie eats to frightfully fun sweets!

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 Skinnytaste 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!

Ultimate Skinnytaste Meal Planner

Get the Skinnytaste Ultimate Meal Planner! 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 Skinnytaste meal planner here:

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!)

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 (10/27)
B: Spinach Feta Frittata and 1 cup grapes
L: Chickpea Tuna Salad (½ recipe) over 2 cups mixed greens and ¼ cup almonds
D: Butternut Squash Mac and Cheese and Cacio e Pepe Brussels Sprouts
Total Calories: 1,217*

TUESDAY (10/28)
B: Spinach Feta Frittata and a pear
L: LEFTOVER Butternut Squash Mac and Cheese and Cacio e Pepe Brussels Sprouts
D: Korean-Inspired Salmon Tacos with Spicy Slaw

Total Calories: 1,148*

WEDNESDAY (10/29)
B: Spinach Feta Frittata and 1 cup grapes
L: LEFTOVER Butternut Squash Mac and Cheese and Cacio e Pepe Brussels Sprouts
D: Beef and Broccoli with ¾ cup brown rice**

Total Calories: 1,232*

THURSDAY (10/30)
B: Spinach Feta Frittata and a pear
L: Chickpea Tuna Salad (½ recipe) over 2 cups mixed greens and ¼ cup almonds
D: Instant Pot Chicken Tikka Masala with Cauliflower and Peas with ¾ cup brown rice

Total Calories: 1,119*

FRIDAY (10/31)
B: Banana Nut Protein Oats
L: LEFTOVER Instant Pot Chicken Tikka Masala with Cauliflower and Peas with ¾ cup brown rice
D: Turkey Pumpkin Chili with 2 tablespoons shredded cheese and 1 ounce avocado and Cornbread Muffins

Total Calories: 1,350*

SATURDAY (11/1)
B: Bacon Egg and Avocado Breakfast Sandwich # and an orange
L: Italian Sub Salad
D: DINNER OUT

Total Calories: 729*

SUNDAY (11/2)
B: Banana Nut Protein Oats (recipe x 4)
L: Pepperoni Pizza Bites with 8 baby carrots
D: Slow Cooker Coq au Vin with Garlic Mashed Potatoes
Total Calories: 1,351*

*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.
**Make an extra 3 ¾ cup brown rice for dinner Thurs and lunch Fri.

#Double bagel dough recipe for Pizza Bites on Sunday.

*Google doc

Print Shopping List

Shopping list

Produce

• 2 medium pears
• 4 medium oranges
• 1 medium lemon
• 5 medium bananas
• ¾ pound red or green seedless grapes
• 2 small (5-ounce) Hass avocados
• 2 large heads garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 small bag baby carrots
• 4 medium carrots
• 1 medium bell pepper (any color)
• 1 large head broccoli
• 1 small head cauliflower
• 1 pound cubed butternut squash
• 1 pound Brussels sprouts (or 1 [14-ounce] bag pre-shredded)
• 2 medium ears of corn (can use frozen kernels, if desired)
• ¾ pound button or Baby Bella mushrooms
• 2 pounds Yukon Gold potatoes
• 1 medium package tri-color coleslaw
• 1 large bunch scallions (you need 9)
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag mixed greens
• 1 large head Romaine or Iceberg lettuce
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh thyme
• 1 dry pint cherry or grape tomatoes
• 1 medium heirloom tomato
• 1 medium red onion
• 4 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 package turkey pepperoni
• 1 small package sliced deli turkey (if buying from deli counter, you need 6 ounces)
• 1 small package genoa salami (if buying from deli counter, you need 2 ounces)
• 1 small package capicola (if buying from deli counter, you need 2 ounces)
• 1 ½ pounds boneless, skinless chicken thighs
• 4 large bone-in chicken thighs
• 4 chicken drumsticks
• 1 1/3 pound 90 to 93% lean ground turkey or chicken
• 1 pound flank steak
• 1 pound wild salmon fillet

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)
• Ground white pepper
• Pure maple syrup
• Red wine vinegar
• Italian seasoning
• Crushed red pepper flakes
• Onion powder
• Garlic powder
• Reduced sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Mayonnaise
• Gochujang*
• Coriander
• Cumin
• Turmeric
• Garam masala
• Cayenne pepper
• Cardamom
• Chili powder
• Ground cinnamon
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 quart liquid egg whites
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 small box unsalted butter
• 1 small container ghee (can sub regular butter in Chicken Tikka, if desired)
• 1 quart nonfat milk
• 1 small container light sour cream
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded or block gruyere cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 small package feta cheese
• 1 small wedge fresh Parmesan cheese
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)

Grains*

• 1 small package quick oats
• 1 small package unbleached all-purpose flour
• 1 small package coarse yellow cornmeal
• 1 package whole wheat elbow pasta (I love Delallo)
• 1 package panko breadcrumbs
• 1 small bag dry brown rice (or about 7 cups pre-cooked)
• 1 small package corn tortillas (you need 8)

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can white beans
• 1 (6-ounce) can wild albacore tuna (I like American Tuna)
• 1 small jar capers
• 1 small jar pickled pepperoncini or banana peppers
• 1 small can sliced black olives
• 1 (14-ounce) can PLUS 1 (28-ounce) can diced tomatoes
• 1 (4-ounce) can no salt added tomato paste (can sub ¼ cup regular tomato paste in Chili, if desired)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar marinara or pizza sauce
• 1 (13.5-ounce) can coconut milk
• 1 (14-ounce) can pumpkin puree
• 1 (14-ounce) can low sodium vegetable broth
• 1 (32-ounce) carton regular or reduced sodium chicken broth

Frozen

Misc. Dry Goods

• 3 (11-ounce) containers Orgain liquid vanilla protein shake
• 1 small package brown sugar
• 1 small package granulated sugar
• 1 small package cocoa powder
• Baking powder
• Cornstarch (optional, for Beef and Broccoli)
• 1 small package hazelnuts or pecans (if buying from bulk bin, you need 1/3 cup)
• 1 small package roasted almonds (if buying from bulk bin, you need ½ cup)
• 1 small package walnuts (if buying from bulk bin, you need about ¼ cup)
• 1 bottle dry red wine such as Pinot Noir, Chianti or Burgundy

*You can buy gluten free, if desired

Print Shopping List