Free 7 Day Healthy Meal Plan (Sept 16-22)

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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 (Sept 16-22)

I love pears, they are so versatile and great in dessert or a fall salad! My Baked Pears with Walnuts and Honey are made with just 4 ingredients (you can even eat them for breakfast!) and I love Royal Riviera, Bosc and Anjou for baking for the best texture and taste. Check out this ripening chart to see what is in season near you!

This Kale and Butternut Squash Salad with Pears and Almonds just screams fall, but if you are looking for something warm try my Pork Chops and Pears with Spicy Mustard Greens for a different twist!

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.

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!

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!)

My 5 Favorite Sales Happening Right Now

Check out my 5 favorite deals I found for this weekend.

Shopping List

Produce

• 2 medium bananas
• 2 small ripe pears
• 2 medium PLUS 1 large apple
• 1 (12-ounce) container fresh berries
• 1 dry pint fresh blueberries
• 2 (6-ounce) containers fresh berries
• 1 ½ pounds seedless green or red grapes
• 5 medium limes
• 1 large lemon
• 3 small (5-ounce) Hass avocados
• 3 medium jalapenos
• 2 medium heads garlic
• 1 (2-inch) piece of ginger
• 3 medium ears of corn
• 1 small red bell pepper (optional, for Pico de Gallo)
• 1 small bunch celery
• 1 large carrot
• 1 pound broccoli florets
• 10 ounces baby red potatoes
• 2 medium bunches scallions
• 1 (1-pound) bag/clamshell mixed baby greens
• 1 (1-pound) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 large head Romaine lettuce
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 dry pint cherry or grape tomatoes
• 2 small PLUS 6 medium vine-ripened tomatoes
• 4 Roma tomatoes
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 ½ pounds boneless, skinless chicken breasts
• 2 ½ pounds boneless pork shoulder blade roast
• 1 ½ pounds beef stew meat
• 1 pound large peeled and deveined shrimp
• 1 large package center-cut bacon (you need 20 slices)
• 1 small package genoa salami (if buying from deli counter, you need 1 ½ ounces)
• 1 small package lean deli ham (if buying from deli counter, you need 1 ½ ounces)
• 1 small package sliced lean deli turkey (if buying from deli counter, you need 1 ½ ounces)

Condiments and Spices

• Extra virgin olive oil
• Vegetable or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Cinnamon
• Pumpkin pie spice
• Light mayonnaise
• Oregano
• Red wine vinegar
• Honey
• Dijon mustard
• Cumin
• Sazon Adobo seasoning
• Bay leaves
• Ground ginger
• Toasted sesame oil
• Crushed red pepper flakes
• Rice vinegar (seasoned)
• Sesame seeds
• Reduced sodium soy sauce*
• Pure maple syrup
• Nutmeg
• Allspice
• Vanilla extract
• White vinegar

… and more items on the shopping list

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