A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Is it too soon for pumpkin? Not in my opinion! This week I added some Mini Pumpkin Chocolate Chip Muffins to the meal plan as well as some fall favorites like Broccoli and Cheese Potato Soup, and Quick Beef Chili.

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. You should aim for around 1500 calories* per day.

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!

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them! 

MONDAY (9/10)
B: Skinny Mini Pumpkin Chocolate Chip Muffins* (7) and a banana (0)
L: Chicken Salad with Lemon and Dill **(1) over 1 ½ cups Romaine lettuce (0) and sliced cucumber (0)
D: Broccoli and Cheese Potato Soup* (7) with a green salad (2)
Totals: Freestyle™ SP 17, Calories 854***

TUESDAY (9/11)
B: Skinny Mini Pumpkin Chocolate Chip Muffins* (7) and a pear (0)
L: Chicken Salad with Lemon and Dill **(1) over 1 ½ cups Romaine lettuce (0) and sliced cucumber (0)
D: Green Scallop Tacos (7) with 1 ¼ cup Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 902***

WEDNESDAY (9/12)
B: Skinny Mini Pumpkin Chocolate Chip Muffins* (7) and a banana (0)
L: Chicken Salad with Lemon and Dill **(1) over 1 ½ cups Romaine lettuce (0) and sliced cucumber (0)
D: Quick Beef Chili (4) with 2 tablespoons reduced fat Mexican blend cheese (1)
Totals: Freestyle™ SP 13, Calories 848***

THURSDAY (9/13)
B: Skinny Mini Pumpkin Chocolate Chip Muffins (7) and a pear (0)
L: Canned Tuna Ceviche**(3) and 8 carrot sticks (0)
D: Cheesy Jalapeno Popper Baked Stuffed Chicken (5) with Skillet Mexican Zucchini (4)
Totals: Freestyle™ SP 19, Calories 902***

FRIDAY (9/14)
B: Overnight Oats with Figs and Honey (7)
L: Canned Tuna Ceviche**(3) and 8 carrot sticks (0)
D: 1 cup Cilantro Lime Shrimp (1) with Fiesta Bean Salad (4)
Totals: Freestyle™ SP 15, Calories 933***

SATURDAY (9/15)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Prosciutto, Mozzarella and Fig Salad with Arugula (6)
D: DINNER OUT!
Totals: Freestyle™ SP 10, Calories 426***

SUNDAY (9/16)
B: Leftover  Sausage, Cheese and Veggie Egg Bake (4)
L:  Loaded “Nacho” Chicken Tostada (5)
D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7) with Easy Garlic Broccolini (1)
Totals: Freestyle™ SP  17, Calories 807***

*Freeze any leftovers you/your family won’t eat.  

**Green salad includes 4 cups romaine, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2 tablespoons light vinaigrette

**Prepare the night before, if desired

***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

Shopping List:

Produce

• 2 medium bananas
• 2 medium pears (any variety)
• 3 large heads garlic
• 1 medium head cauliflower
• 1 small bunch scallions
• 1 medium shallot
• 1 small bunch/container fresh dill (can sub 2 tablespoons fresh basil in Chicken Salad, if desired)
• 1 ½ pounds broccoli florets
• 2 bunches broccolini
• 8 medium limes
• 5 ounces shiitake mushrooms
• 1 small and 1 medium lemons
• 7 small jalapenos
• 2 small (4-ounce) and 2 medium (5-ounce) Hass avocados
• 5 fresh figs
• 1 celery stalk
• 3 medium carrots
• 1 pound zucchini
• 2 medium potatoes
• 2 small and 1 medium cucumbers
• 2 large bunches fresh cilantro
• 1 large bunch fresh Italian parsley
• 1 small bunch/package baby spinach
• 2 medium heads Romaine lettuce
• 1 medium red bell pepper
• 1 small white onion
• 1 small yellow onion
• 1 small red onion
• 1 dry pint cherry tomatoes
• 2 large vine-ripened tomatoes
• 1 medium plum tomato
• 1 small bunch/container fresh basil
• 1 (5-ounce) bag/clamshell baby arugula

Meat, Poultry and Fish

• 1 rotisserie chicken
• 16 (about 1 pound) fresh scallops
• 1 pound 93% lean ground beef
• 1 package center cut bacon
• 2 pounds (8) thin sliced boneless, skinless chicken breast cutlets
• 1 ½ pounds peeled and deveined jumbo shrimp
• 7 ounces (2 links) sweet Italian chicken sausage
• ¾ pound boneless, skinless chicken breast
• 20 ounces (4) center cut boneless pork chops
• 3 oz thin sliced prosciutto

Grains

• 1 bag whole white wheat flour (I like King Arthur)*
• 1 bag all-purpose flour (I like King Arthur)*
• 1 package (8) corn tortillas
• 1 small container quick oats*
• 1 container whole wheat seasoned breadcrumbs*
• 1 small package tostada shells

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Pumpkin pie spice
• Cinnamon
• Vanilla extract
• Cumin
• Chili powder
• Paprika
• Garlic powder
• Tabasco (optional for Canned Tuna Ceviche)
• Raw honey
• Crushed red pepper flakes
• Balsamic vinegar
• Light vinaigrette (or make your own with ingredients in list)
• Virgin coconut or canola oil

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small box butter
• 1 pint skim milk
• 1 small container unsweetened almond milk (can sub skim milk in Overnight Oats, if desired)
• 1 (8-ounce) bag shredded reduced fat cheddar cheese (I like Sargento)
• 1 (8-ounce) bag reduced fat shredded Mexican blend cheese
• 2 slices reduced fat American cheese
• 1 small wedge fresh Parmesan
• 1 small package queso blanco, queso fresco, cotija or feta
• 4 ounces fresh mozzarella
• 1 (8-ounce) bag shredded part skim mozzarella
• 1 block 1/3 less fat cream cheese

Canned and Jarred

• 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
• 1 (15-ounce) can reduced sodium black beans
• 1 (10-ounce) can diced tomatoes with mild green chilies
• 1 (7-ounce) can chunk white albacore tuna packed in water
• 1 (12-ounce) jar roasted red peppers
• 1 (2.25-ounce) can sliced black olives
• 1 (29-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small jar pickled jalapenos
• 1 (4-ounce) can tomato sauce
• 1 (32-ounce) box reduced sodium chicken or vegetable broth

Misc. Dry Goods

• 1 small package raw sugar
• Baking soda
• 1 small bag mini chocolate chips
• 1 light beer (I used Corona)
• 1 small package chia seeds
• 1 small bag chopped pecans (or walnuts, almonds, etc.)

*Can sub gluten free, if desired