A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

Meal Plan

Happy Halloween week to all that celebrate, I hope it is filled with lots of treats and no tricks! These French Bread Mummy Pizzas are simple and super cute and these bite size Pumpkin Cheesecake Shooters are perfect for any party!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

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. 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! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

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 (10/28)
B: Classic Egg Salad (3) on 1 slice whole grain bread (3)
L: Shredded Raw Brussels Sprout Salad with Bacon and Avocado (7)
D: 1 ¼ cup Skinny Macaroni and Cheese Soup with Broccoli (6)

Totals: Freestyle™ SP 22, Calories 894*

TUESDAY (10/29)
B: Classic Egg Salad (3) on 1 slice whole grain bread (3)
L: Shredded Raw Brussels Sprout Salad with Bacon and Avocado (7)
D: Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5) and a green salad** (2)

Totals: Freestyle™ SP 24, Calories 1,082*

WEDNESDAY (10/30)
B: Classic Egg Salad (3) on 1 slice whole grain bread (3)
L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5)
D: Korean Beef Rice Bowls (10)

Totals: Freestyle™ SP 25, Calories 1,114*

THURSDAY (10/31)
B: Classic Egg Salad (3) on 1 slice whole grain bread (3)
L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5)
D: Turkey Chili Taco Soup (0)  with 2 tablespoons cheddar cheese (2),  and 1 ounce (about 18) baked tortilla chips (3)

Totals: Freestyle™ SP 20, Calories 1,119*

FRIDAY (11/1)
B: PB + J Yogurt (6)
L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5)
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) (recipe x 2) with Broccoli and Orzo (4)

Totals: Freestyle™ SP 21, Calories 1,113*

SATURDAY (11/2)
B: Pumpkin Cream Cheese Muffins (7) with a banana (0)
L: Houston’s Grilled Chicken Salad (7)
D: DINNER OUT!

Totals: Freestyle™ SP 14, Calories 640*

SUNDAY (11/3)
B: LEFTOVER Pumpkin Cream Cheese Muffins (7) with a banana (0)
L: Broccoli Cheese and Potato Soup (7)
D: Salisbury Steak with Mushroom Gravy # (5) with Instant Pot Mashed Potatoes (5)
Totals: Freestyle™ SP 24, Calories 903*

*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.

**Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, and ½ cup light
vinaigrette. Boil an extra 6 ounces spaghetti for lunch leftovers.
# Freeze any leftover you/your family won’t eat

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