Free 7 Day Healthy Meal Plan (Oct 24-30)

posted October 21, 2022 by Gina

A 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.

7 Day Healthy Meal Plan

Happy Halloween to all the little ghosts and goblins out there! I hope everyone has a safe time celebrating this upcoming weekend! Looking for some sweet treats for a party? Check out my Pumpkin Cheesecake Shooters, Candy Corn Fruit Parfaits or my Skinny Mummy Cake Balls. Been carving pumpkins? Use those seeds up with this Smoky BBQ Spice Roasted Pumpkin Seeds recipe and put a little scare into lunch with these French Bread Pizza Mummies.

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

I’m 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!

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button 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!

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 (10/24)
B: Pumpkin Pie Overnight Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1 ounce avocado

Total Calories: 976*

TUESDAY (10/25)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1
ounce avocado
D: Cheesy Rotisserie Chicken Enchilada Skillet

Total Calories: 1,132*

WEDNESDAY (10/26)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1
ounce avocado
D: Broccoli Beef with ¾ cup brown rice

Total Calories: 1,114*

THURSDAY (10/27)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: Tuna Poke Salad
D: Air Fryer Herbed Buttermilk Chicken Breast (recipe x 2) with Smashed Sweet Potatoes and Massaged Raw Kale
Salad

Total Calories: 1,202*

FRIDAY (10/28)
B: ½ cup quick oats** with 1 teaspoon honey, ½ an apple (diced), 1 tablespoon almond milk, 2 tablespoons
chopped pecans, pinch salt
L: LEFTOVER Tuna Poke Salad
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil

Total Calories: 1,225*

SATURDAY (10/29)
B: Mini Pumpkin Chocolate Chip Muffins with 1 cup plain Greek yogurt with 1 teaspoon honey
L: Red Lentil Soup with Spinach with 2 ounces whole grain baguette and 1 tablespoon butter
D: DINNER OUT

Total Calories: 788*

SUNDAY (10/30)
B: LEFTOVER Mini Pumpkin Chocolate Chip Muffins with 3/4 cup low fat cottage cheese
L: LEFTOVER Red Lentil Soup with Spinach with 2 ounces whole grain baguette and 1 tablespoon butter
D: Crock Pot Bolognese with Creamy Pumpkin Polenta and a green salad #
Total Calories: 1,154*

*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.

**Prepare oats with water according to package directions
# Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, cucumbers, carrots and chickpeas with ¼ cup light vinaigrette.

*Google doc