Free 7 Day Healthy Meal Plan (September 15-21)

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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 (September 15-21)

I’m so excited to meet you on the Skinnytaste High Protein Book Tour 2025! Join me in select cities across the U.S. for signings, meet & greets, and a first look at my new cookbook! Find out all the details, dates and locations here! Also don’t miss the Skinnytaste High Protein Free Bonus Pack with 10 recipes you can download today!

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 (9/15)
B: Cottage Cheese Egg and Sausage Frittata and 1 cup mixed berries
L: ½ Chicken Waldorf Salad
D: Broccoli Cheddar Soup with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese

Total Calories: 1,109*

TUESDAY (9/16)
B: Cottage Cheese Egg and Sausage Frittata and 1 cup mixed berries
L: ½ Chicken Waldorf Salad
D: Slow Cooker Chicken Enchiladas with 1 ounce avocado and ¾ cup brown rice
Total Calories: 1,189*

WEDNESDAY (9/17)
B: Cottage Cheese Egg and Sausage Frittata and 1 cup grapes
L: LEFTOVER Slow Cooker Chicken Enchiladas with 1 ounce avocado and ¾ cup brown rice
D: Sloppy Joe on a whole grain bun with Broccoli Cauliflower Salad
Total Calories: 1,210*

THURSDAY (9/18)
B: Cottage Cheese Egg and Sausage Frittata and 1 cup grapes
L: LEFTOVER Sloppy Joe on a whole grain bun with Broccoli Cauliflower Salad
D: Pumpkin Lasagna Skillet and Arugula Salad

Total Calories: 1,275*

FRIDAY (9/19)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Sloppy Joe on a whole grain bun with Broccoli Cauliflower Salad
D: Sheet Pan Teriyaki Salmon and Vegetables (recipe x 2) with ¾ cup brown rice
Total Calories: 1,135*

SATURDAY (9/20)
B: Warm Peach Crisp Yogurt Bowl (recipe x 4)
L: Tuna Melt (recipe x 2) with an apple
D: DINNER OUT

Total Calories: 668*

SUNDAY (9/21)
B: Protein Cookies with Chocolate Chips
L: Italian Sub Salad
D: Pork Milanese with Kale and Apple Salad and Roasted Sweet Potatoes
Total Calories: 1,140*

*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.

*Google doc

Print Shopping List

Shopping list

Produce

• 1 ¼ pound red seedless grapes
• 1 small PLUS 4 medium sweet apples (your choice)
• 2 medium Granny Smith apples
• 3 medium ripe bananas
• 4 medium peaches
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your choice)
• 1 large lemon
• 1 medium (6-ounce) Hass avocado
• 1 medium head garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 small jalapeno
• 1 small bunch celery
• 3 medium carrots
• 1 (12-ounce) bag shredded Brussels sprouts
• 3 pounds broccoli florets
• 1 small head cauliflower
• 1 ¾ pounds (4) sweet potatoes
• 1 (4-ounce) container mushrooms
• 1 small red bell pepper
• 1 package sweet mini peppers
• 1 large bunch Tuscan kale
• 1 large head Iceberg or Romaine lettuce
• 1 (1-pound) clamshell/bag baby arugula
• 1 (1-pound) clamshell/bag baby spinach
• 1 small bunch scallions
• 1 small bunch fresh cilantro (can sub scallion greens as garnish on Enchiladas, if desired)
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 dry pint cherry or grape tomatoes
• 1 medium vine-ripened tomato
• 1 small red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 link Italian chicken sausage
• 1 small package turkey pepperoni
• 1 small package genoa salami (if buying from deli counter, you need 2 ounces)
• 1 package sliced deli turkey (if buying from deli counter, you need 6 ounces)
• 1 small package Capicola (if buying from deli counter, you need 2 ounces)
• 1 (9-ounce) boneless, skinless chicken breast
• 1 pound boneless, skinless chicken thighs or breasts
• ½ pound 93% lean ground turkey
• 1 ¼ pound 93% lean ground beef sirloin
• 1 pound pork loin cutlets
• 1 pound (4) wild salmon filets

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)
• Pure maple syrup
• Ground cinnamon
• Vanilla extract
• Light mayonnaise
• Red wine vinegar
• Italian seasoning
• Cumin
• Steak seasoning or seasoned salt
• Worcestershire sauce
• Crushed red pepper flakes
• Sesame oil
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Toasted sesame seeds
• Garlic powder
• Onion powder
• Dijon mustard
• Whole grain mustard
• Apple cider vinegar
• Balsamic vinegar
• Paprika
• Rosemary (can sub ¾ teaspoon Italian seasoning on Sweet Potatoes, if desired)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small box butter
• 1 (8-ounce) container skim milk
• 1 (32-ounce) container high protein vanilla yogurt (I love Oikos Pro)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container low fat cottage cheese (I love Good Culture)
• 1 small container sour cream
• 1 small container part-skim ricotta cheese
• 1 package sliced reduced fat cheddar or American cheese
• 1 (8-ounce) bag shredded part-skim mozzarella or mozzarella and provolone mix cheese
• 1 (8-ounce) block sharp cheddar cheese
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 medium wedge Parmesan cheese
• 1 small package blue cheese or gorgonzola

Grains*

• 1 small package granola
• 1 small package old fashioned or quick oats
• 1 small loaf sliced whole grain bread
• 1 small package corn tortillas
• 1 package whole grain hamburger buns
• 1 package lasagna noodles
• 1 small package all-purpose or whole wheat flour
• 1 package seasoned whole wheat breadcrumbs
• 1 small package dry brown rice (or about 7 cups pre-cooked)

Canned and Jarred

• 1 (15-ounce) can pumpkin puree
• 1 (16-ounce) can enchilada sauce (or ingredients to make your own)
• 1 (16-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton chicken broth
• 1 (14-ounce) can PLUS 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar pickled pepperoncini or banana peppers
• 1 small jar capers
• 1 small can sliced black olives
• 1 (15-ounce) can low sodium black beans
• 1 small jar peanut butter
• 2 (4.5-ounce) cans tuna in water

Misc. Dry Goods

• 1 package sugar free chocolate chips (such as Lily’s)
• 1 small package pecan halves (if buying from bulk bin, you need ½ cup)
• 1 small package brown sugar
• 1 single-serve packet vanilla protein powder
• Colored sprinkles (optional, for Breakfast Banana Split)

*You can buy gluten free, if desired

Print Shopping List