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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 23-29)

I love fall! Beautiful leaves, crisp mornings, apple picking and pumpkin patches, sounds perfect to me! If you have an abundance of apples try my Applesauce, Apple Butter, or these Delightfully Baked Apples. As you start to plan for Halloween weekend parties check out my new recipes like these Mummy Hotdogs and Mummy Jalapeno Poppers, sure to thrill even the pickiest ghouls and goblins!

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 Skinnytaste Meal Planner

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

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 Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those 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 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!

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 (10/23)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Roasted Sweet Potato Black Bean Bowls

Total Calories: 1,310*

TUESDAY (10/24)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Air Fryer Chicken Bites with Black Beans and Rice (½ recipe) and 1 ounce avocado

Total Calories: 1,239*

WEDNESDAY (10/25)
B: ¾ cup plain nonfat Greek yogurt with 2 diced figs and 2 tablespoons chopped pecans
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Creamy Sausage and Potato Soup

Total Calories: 1,075*

THURSDAY (10/26)
B: Huevos Pericos (½ recipe) with 1 slice whole grain toast
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Turkey Cutlets with Parmesan Crust and 1 ¼ cup Shaved Brussels Sprouts Salad with Pears and Pomegranate

Total Calories: 1,107*

FRIDAY (10/27)
B: Huevos Pericos (½ recipe) with 1 slice whole grain toast
L: LEFTOVER Air Fryer Chicken Bites with Chickpea Salad with Cucumber and Tomatoes
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil

Total Calories: 1,183*

SATURDAY (10/28)
B: Stuffed Bagel Balls** and a pear
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with 10 sweet potato chips
D: DINNER OUT

Total Calories: 636*

SUNDAY (10/29)
B: Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt with ½ a grapefruit
L: Pizza Sausage Rolls with 8 baby carrots
D:Pork Chops with Mushrooms and Shallots with Parmesan Crusted Delicata Squash (recipe x 2)

Total Calories: 1,070*

*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.
**Double dough recipe for lunch on Sunday.

*Google doc



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