7-Day Healthy Eating Plan (September 19-25)

placed September 16, 2022 according to Gina

This post may contain affiliate links. Read my disclosure policy.

A free, flexible 7-day weight loss meal plan with breakfast, lunch and dinner ideas and shopping lists. All recipes include macros and links to the WW recipe builder to get your individual points.


7 day healthy meal plan

As we head into fall, we all know what that means – the start of pumpkin season!!! Start with this Pumpkin Pie Overnight Oats, bake up some delicious pumpkin granola, or bake these mini Pumpkin Chocolate Chips to spice up your home!

With food prices skyrocketing, many of us have had to adjust our eating habits, scale back, and/or get creative. One of the absolute BEST ways to stay on budget and maintain healthy eating habits is to MEAL PLAN. You can get additional 5-day budget meal plans by signing up for Relish+ (get your free 14-day trial here!)

The Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner! The 52-week spiral bound meal planner includes weekly meal planning grids, a 12-week meal plan, 30 (15 new) recipes, and tear-off grocery lists that you can tear off and put on the fridge if you like. I like to start my week with gratitude, affirmations, and intentions, so I made room for that as well. I hope you love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy a meal planner here:

A note about individual WW scores:

I won’t give the points anymore because they change in the new Weight Watchers plans, but I will give the links WW Individual scores recipe builder for all recipes. look for orange button the recipe card has my personal WW points on it. Click on it and it will take you to the Weight Watchers website where you can see your WW points and add it to your day (US only, you must be logged in). All the cooking recipes in the cookbook index have also been updated!

About the meal plan

If you’re new to my meal plans, I’m sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) as a guide. a busy place for you add more food, coffee, drinks, fruit, snacks, dessert, wine, etc. or swap recipes for the dishes you want, you can search for recipes by course in the index. Depending on your goals, you should consume at least 1,500 calories* per day. There is no one size fits all, it depends on your goals, age, weight, etc. depends.

There’s also a clear, organized grocery list that makes grocery shopping easier and less stressful. Save you money and time. You’ll eat less, waste less food, and have everything you need to help you on your way.

Finally, if you add Facebook Join my Skinnytaste Facebook community where everyone shares photos of recipes they are making, you can join here. I love the ideas everyone shares! If you’d like to be on the email list, you can sign up here so you never miss a meal plan!

Meal plan:

Monday-Friday breakfast and lunch 1 time, and Saturday and Sunday dinner and all meals for a family of 4. Some recipes make enough leftovers for two nights or dinner the next day. The grocery list is comprehensive and includes everything you need to make all the meals on the plan.

MONDAY (9/19)
B: Banana Nut Protein Oats
L: Classic egg salad on 1 slice whole grain bread and ½ cup diced cucumber
D: Kung Pao Tofu with ¾ cup brown rice

Total calories: 1119*

TUESDAY (9/20)
B: 15-Minute Protein Chia Seed Pudding
L: LEFTOVER Classic Egg Salad 1 slice whole grain bread and ½ cup diced cucumber
D: Chicken Enchilada Zucchini Boats Stuffed with Chipotle’s Cilantro Lime Rice
Total calories: 1067*

B: Banana Nut Protein Oats
L: LEFTOVER Classic Egg Salad 1 slice whole grain bread and ½ cup diced cucumber
D: Spaghetti and Meatball Soup with Light Garlic Knots**
Total calories: 1011*

B: 15-Minute Protein Chia Seed Pudding
L: LEFTOVER Spaghetti and Ftball Soup with Light Garlic Knots
D: Pizza Sausage Rolls with Green Salad #

Total calories: 1028*

FRIDAY (9/23)
B: Banana Nut Protein Oats
L: LEFTOVER Spaghetti and Ftball Soup with Light Garlic Knots
D: Cajun Shrimp Fryer Baked Potatoes in Foil

Total calories: 1155*

B: Spinach Ricotta Quiche
L: Light tuna melt sandwich (recipe x 2) and apple

Total calories: 550*

SUNDAY (9/25)
B: LEFTOVER Spinach Ricotta Quiche
L: Warm salad with artichoke hearts, roasted peppers and mozzarella (recipe x 4)
D: Air Fryer Chicken Parmesan with Broccoli and Orzo

Total calories: 974*

*This is just a guideline, women should aim for around 1500 calories per day. Here’s a handy calculator to do the math
your calorie needs. I will give you coffee, drinks, fruit,
appetizers, desserts, wine and more.
**Green salad includes 6 cups of mixed greens, 2 tablespoons and ½ cup each of: tomatoes, cucumbers, carrots and
Chickpeas with ¼ cup light vinaigrette.
# Double Dough Recipe for Thursday Dinner.

*Google Doc