Skinnytaste > Recipes > Free 7 Day Healthy Meal Plan (Sept 23-29)

Free 7 Day Healthy Meal Plan (Sept 23-29)

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

A free 7-day, flexible weight loss meal plan including breakfastlunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Skinnytaste Simple promo banner

Free 7 Day Healthy Meal Plan (Sept 23-29)

Shout out to all my football fans! (Honestly I am not a big fan but I do love a good tailgate!) Whether you are a collegiate fan on Saturday or watching your favorite NFL team on Sunday- I have the perfect appetizer to please your crew! Check out my Loaded Nachos with Ground Turkey, Beans and Cheese, Everything Pigs in a Blanket or my Best Guacamole Recipe for an easy dip to take to an ‘away game’. Have a whole team gathering at your house? My Quick Beef Chili recipe is the perfect way to feed a crowd.

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

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

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 and sales happening this weekend.

Meal Plan:

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (9/23)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Wild Mushroom and Farro Soup with Vegan Caesar Salad*
Total Calories: 1,179**

TUESDAY (9/24)
B: Egg Tomato and Scallion Sandwich and 1 cup blackberries
L: LEFTOVER Wild Mushroom and Farro Soup with Vegan Caesar Salad
D: Cheesy Rotisserie Chicken Enchilada Skillet

Total Calories: 1,226**

WEDNESDAY (9/25)
B: High-Protein Enchilada Scramble
L: LEFTOVER Wild Mushroom and Farro Soup with Vegan Caesar Salad
D: Turkey Pumpkin Chili with 1 ounce avocado and 2 tablespoons shredded cheese

Total Calories: 1,124**

THURSDAY (9/26)
B: Banana Nut Protein Oats
L: LEFTOVER Turkey Pumpkin Chili with 1 ounce avocado and 2 tablespoons shredded cheese
D: One-Pot Orzo with Sausage, Spinach and Corn

Total Calories: 1,172**

FRIDAY (9/27)
B: High-Protein Enchilada Scramble
L: LEFTOVER Turkey Pumpkin Chili with 1 ounce avocado and 2 tablespoons shredded cheese
D: Salmon Coconut Curry with Spinach and Chickpeas over ¾ cup brown rice
Total Calories: 1,290**

SATURDAY (9/28)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 633**

SUNDAY (9/29)
B: Protein Waffles with 1 tablespoon (melted) peanut butter and ½ sliced banana
L: LEFTOVER Slow Cooker Chicken and Lentil Soup
D: Salisbury Steak with Mushroom Gravy and Roasted Delicata Squash
Total Calories: 1,044**

*Set aside 2 servings of salad, with dressing on the side, for lunch Tues/Wed.
**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

'); printFrame.contentWindow.document.close(); // Document writing finished }

Categories:

Rate and review this recipe!

Your email address will not be published. Required fields are marked *