This post may contain affiliate links. Read my disclosure policy.<\/div>\n
<\/p>\nA 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.<\/p>\n
<\/p>\n
7 Day Healthy Meal Plan<\/h2>\n October brings pumpkins, beautiful fall leaves and cool nights. On those nights, I love to be able to have a warm, comforting bowl of soup! If you are looking for one that will be ready when you get home- try my Slow Cooker Butternut Pear Soup. Want to prepare it after work? Try my Instant Pot Turkey Meatball and Ditalini Soup. Or check out one of my most popular soups- Beef, Tomato and Acini di Pepe Soup\u2013 with three cooking options! Round it all off with a salad or some garlic knots!<\/p>\nWith 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\u00a0by signing up for Relish+ (get a 14-day free trial here!)<\/p>\n
Ultimate Skinnytaste Meal Planner<\/h2>\nI\u2019m also excited to share the Skinnytaste 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!<\/p>\n
Buy the meal planner here:<\/strong><\/p>\nA note about WW Personal Points:<\/h2>\n I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points<\/strong> recipe builder for all recipes. Look for the orange button<\/strong> 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!<\/p>\nAbout The Meal Plan<\/h2>\n If you\u2019re new to my meal plans, I\u2019ve 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<\/strong> for you to add more food<\/strong>, 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\u2019s no one size fits all, this will range by your goals, your age, weight, etc.<\/p>\nThere\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n
Lastly, if you\u2019re on Facebook<\/strong> join my Skinnytaste Facebook Community where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\nMeal Plan:<\/h3>\n 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.<\/p>\n
MONDAY (10\/3)<\/strong>TUESDAY (10\/4)<\/strong>Total Calories: 1,202**<\/p>\n
WEDNESDAY (10\/5)<\/strong>Total Calories: 1,087**<\/p>\n
THURSDAY (10\/6)<\/strong>Total Calories: 1,060**<\/p>\n
FRIDAY (10\/7)<\/strong>Total Calories: 990**<\/p>\n
SATURDAY (10\/8)<\/strong>Total Calories: 690**<\/p>\n
SUNDAY (10\/9)<\/strong>Total Calories: 1,233**<\/p>\n
*Prep salad Sunday night, if desired.
# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas with \u00bd cup light vinaigrette.\u00a0 Set aside \u00bd the salad, with dressing on the side, for dinner Thursday<\/p>\n
*Google doc<\/p>\n
\n
Print Shopping List<\/button><\/p>\n\n
Shopping List<\/strong><\/p>\nProduce<\/strong><\/p>\n\n1 medium lemon<\/li>\n 1 medium lime<\/li>\n 1 small pear<\/li>\n 2 small pineapples<\/li>\n 1 small (5-ounce) plus 1 large (7-ounce) Hass avocado<\/li>\n 2 small jalapenos<\/li>\n 4 Persian cucumbers (or 1 large English)<\/li>\n 2 medium zucchini<\/li>\n 1 medium red bell pepper<\/li>\n 1 medium yellow bell pepper<\/li>\n 2 bunches broccolini<\/li>\n 1 medium ear of corn (can sub frozen kernels in Turkey Taco Skillet, if desired)<\/li>\n 1 small butternut squash (or 10 ounces pre-cut)<\/li>\n 1 large eggplant<\/li>\n \u00bd pound sliced mushrooms<\/li>\n 1 large head garlic<\/li>\n 1 small bag baby carrots<\/li>\n 1 small bunch fresh cilantro<\/li>\n 1 large bunch\/container fresh basil<\/li>\n 1 small bunch\/container fresh thyme (can sub 1 teaspoon dry thyme in Ratatouille, if desired)<\/li>\n 2 medium bunches scallions<\/li>\n 1 (5-ounce) bag\/clamshell baby arugula<\/li>\n 1 (1-pound) bag\/clamshell mixed greens<\/li>\n 1 small bunch spinach<\/li>\n \u00bd small head (or 1 small bag pre-shredded) purple cabbage<\/li>\n 1 small bunch kale<\/li>\n 1 dry pint heirloom cherry tomatoes<\/li>\n 1 pound container grape or cherry tomatoes<\/li>\n 5 medium plus 1 large vine-ripened tomatoes<\/li>\n 1 small red onion<\/li>\n 4 small PLUS 1 medium yellow onions<\/li>\n<\/ul>\nMeat, Poultry and Fish<\/strong><\/p>\n\n8 bone-in chicken thighs<\/li>\n 1 \u00bd pounds (8) thin boneless, skinless chicken breast cutlets<\/li>\n 4 pounds 93% lean ground turkey<\/li>\n 4 ounces sliced lean deli roast beef<\/li>\n 1 \u00bc pounds large peeled and deveined shrimp<\/li>\n<\/ul>\nGrains*<\/strong><\/p>\n\n1 small bag tortilla chips<\/li>\n 1 (1-pound) package whole wheat orzo<\/li>\n 1 small (about 6 ounces) baguette or French bread<\/li>\n 1 small package whole white wheat flour<\/li>\n 1 small package unbleached all-purpose flour<\/li>\n 1 small package dry brown rice (or 3 \u00be cups pre-cooked)<\/li>\n 1 package whole wheat seasoned breadcrumbs<\/li>\n<\/ul>\nCondiments and Spices<\/strong><\/p>\n\nExtra virgin olive oil<\/li>\n Canola oil<\/li>\n Cooking spray<\/li>\n Olive oil spray (or get a Misto oil mister)<\/li>\n Kosher salt (I like Diamond Crystal)<\/li>\n Pepper grinder (or fresh peppercorns)<\/li>\n Coconut oil<\/li>\n Balsamic vinegar<\/li>\n Honey<\/li>\n Dijon mustard<\/li>\n Crushed red pepper flakes<\/li>\n Chili powder<\/li>\n Smoked paprika<\/li>\n Cumin<\/li>\n Cayenne<\/li>\n Light mayonnaise<\/li>\n Light vinaigrette<\/li>\n Soy sauce*<\/li>\n Fish sauce<\/li>\n Pumpkin pie spice<\/li>\n Nutmeg<\/li>\n Cinnamon<\/li>\n Vanilla extract<\/li>\n Oregano<\/li>\n Bay leaves<\/li>\n Furikake (can sub sesame seeds in Salmon Bowl, if desired)<\/li>\n Sriracha sauce<\/li>\n<\/ul>\nDairy & Misc. Refrigerated Items<\/strong><\/p>\n\n1 dozen large eggs<\/li>\n 1 pint liquid egg whites<\/li>\n 1 (8-ounce) block reduced fat cream cheese<\/li>\n 1 small container part-skim ricotta cheese<\/li>\n 1 small tub light sour cream<\/li>\n 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)<\/li>\n 1 small package bleu cheese<\/li>\n 1 (8-ounce) chunk feta cheese, such as Athenos<\/li>\n 1 (8-ounce) bag shredded cheddar cheese (can sub Mexican blend cheese with Turkey Chili, if desired)<\/li>\n 1 (8-ounce) bag shredded reduced fat Mexican cheese blend<\/li>\n 1 small wedge fresh Parmesan cheese<\/li>\n 1 (16-ounce) PLUS 1 (32-ounce) tubs nonfat plain Greek yogurt (I like Fage or Stonyfield)<\/li>\n<\/ul>\nCanned and Jarred<\/strong><\/p>\n\n2 (15-ounce) can chickpeas<\/li>\n 1 (15-ounce) can pinto beans<\/li>\n 4 (15.5-ounce) can cannellini or navy beans<\/li>\n 1 (4.5-ounce) can diced green chilies<\/li>\n 1 (4-ounce) can or (4.5-ounce) tube tomato paste<\/li>\n 1 (15-ounce) can pumpkin puree<\/li>\n 1 (32-ounce) carton chicken broth<\/li>\n 1 (12-ounce) jar salsa<\/li>\n 1 small jar marinara (or ingredients to make your own)<\/li>\n 1 (5-ounce) can skinless wild pink or red salmon<\/li>\n<\/ul>\nFrozen<\/strong><\/p>\n\n1 small package chopped spinach<\/li>\n<\/ul>\nMisc. Dry Goods<\/strong><\/p>\n\n1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)<\/li>\n 1 small package sliced almonds (if buying from bulk bin, you need 2 tablespoons)<\/li>\n 1 small package raw sugar<\/li>\n Baking soda<\/li>\n<\/ul>\n*You can buy gluten free, if desired<\/p>\n<\/div>\n
Print Shopping List<\/button><\/p>\n<\/div>\n<\/div>\nSource link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"posted September 30, 2022 by Gina This post may contain affiliate links. Read my disclosure policy. A free 7-day, flexible weight loss meal plan including […]<\/p>\n","protected":false},"author":1,"featured_media":9509,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[18],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/9508"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=9508"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/9508\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/9509"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=9508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=9508"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=9508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"7](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/09\/7-Day-Healthy-Meal-Plan-Oct-3-9.jpg\")
![\"Skinnytaste](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/12\/7-Day-Healthy-Meal-Plan-Dec-13-19.png\"\/)
![\"Skinnytaste](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/12\/7-Day-Healthy-Meal-Plan-Dec-13-19.png\")
![\"Skinnytaste](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/12\/1639196165_358_7-Day-Healthy-Meal-Plan-Dec-13-19.jpg\"\/)
![\"Skinnytaste](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2021\/12\/1639196165_358_7-Day-Healthy-Meal-Plan-Dec-13-19.jpg\")
![\"\"](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/09\/7-Day-Healthy-Meal-Plan-Oct-3-9.png\"\/)
![\"\"](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/09\/7-Day-Healthy-Meal-Plan-Oct-3-9.png\")
![\"\"](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/09\/1664567403_780_7-Day-Healthy-Meal-Plan-Oct-3-9.png\"\/)
![\"\"](\"https:\/\/ultimatehealthreport.com\/wp-content\/uploads\/2022\/09\/1664567403_780_7-Day-Healthy-Meal-Plan-Oct-3-9.png\")