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®.

Happy September! It’s warm here in NY, and I am hoping it stays that way for a while because this summer girl right here is not ready for cold weather. However it’s started to get cool at night, which is pleasant so I included some baked comfort food dishes in this week’s 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. 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 (9/3)
B: Tomato and Zucchini Frittata (2) with 1 ½ cups cubed melon (0)
L: Hummus Avocado Toast (6) and an apple (0)
D: Baked Ziti with Spinach (8)
Totals: Freestyle™ SP 16, Calories 890*

TUESDAY (9/4)
B: Tomato and Zucchini Frittata (2) with 1 ½ cups cubed melon (0)
L: LEFTOVER Baked Ziti with Spinach (8)
D: 2 Chicken Enchiladas (8) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle™ SP 19, Calories 993*

WEDNESDAY (9/5)
B: Tomato and Zucchini Frittata (2) with 2 ounces avocado (3)
L: LEFTOVER Baked Ziti with Spinach (8)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Summer Corn, Tomato and Avocado Salad with Creamy Buttermilk-Dijon Dressing (3)
Totals: Freestyle™ SP 19, Calories 867*

THURSDAY (9/6)
B: Tomato and Zucchini Frittata (2) with 2 ounces avocado (3)
L: Cobb Salad in a Jar with Buttermilk Ranch** (5)
D: Balsamic Chicken with Roasted Vegetables (5)
Totals: Freestyle™ SP 15, Calories 1,031*

FRIDAY (9/7)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Cobb Salad in a Jar with Buttermilk Ranch (5)
D: Shrimp Scampi Foil Packets (4) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 18, Calories 1,002*

SATURDAY (9/8)
B: Spinach Ricotta Quiche (5)
L: Ahi Poke Bowl (9)
D: DINNER OUT!
Totals: Freestyle™ SP 14, Calories 752*

SUNDAY (9/9)
B: LEFTOVER Spinach Ricotta Quiche (5)
L: Tuna Deviled Eggs (2) with 8 carrot sticks (0)
D: Giant Turkey Meatball Parmesan (6) with Chopped Wedge Salad (4)
Totals: Freestyle™ SP 17, Calories 908*

*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.

**Prep Wednesday night, if desired

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