Free 7 Day Healthy Meal Plan (Sept 28-Oct 4)

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

Skinnytaste High Protein cookbook protein

Free 7 Day Healthy Meal Plan (Sept 28-Oct 4)

There’s something about that first little hint of cooler weather that makes fall feel official. After a long, hot summer, I’m ready for crisp mornings and all the comforting flavors that come with the season.

Fall is the perfect time to bring out the recipes that feel like a warm hug, hearty soups, apple-filled dishes, and all those delicious dinners that make the kitchen smell amazing like my Fall Chicken Sheetpan Dinner.

Whether you’re cooking for a crowd or looking for something cozy to enjoy on a chilly evening, these seasonal favorites are sure to put you in the fall spirit. Grab your favorite sweater and let’s welcome cooler days with favorites like this Fall Steak Salad with Sweet Potatoes.

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

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:

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!)

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 (9/28)
B: Loaded Egg Muffins with a pear
L: 1 ½ cups Chicken Waldorf Salad
D: Stuffed Shells and Arugula Salad

Total Calories: 1,100*

TUESDAY (9/29)
B: Loaded Egg Muffins with a pear
L: 1 ½ cups Chicken Waldorf Salad
D: Turkey Taco Spaghetti Squash Boats with 1 ounce avocado and Brazilian Black Beans

Total Calories: 1,050*

WEDNESDAY (9/30)
B: Loaded Egg Muffins with 1 cup grapes
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 1 ounce avocado and Brazilian Black Beans
D: Chicken Scarpariello with Homemade Rice Pilaf

Total Calories: 1,075*

THURSDAY (10/1)
B: Loaded Egg Muffins with 1 cup grapes
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 1 ounce avocado and Brazilian Black Beans
D: Pumpkin Lasagna Skillet and Lemon Brussels Sprouts

Total Calories: 1,238*

FRIDAY (10/2)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 1 slice whole grain bread
D: Skillet Cajun Spiced Fish with Tomatoes with ¾ cup brown rice and Roasted Broccoli

Total Calories: 1,174*

SATURDAY (10/3)
B: Instant Pot Steel Cut Oats
L: BLT with Avocado (recipe x 4)
D: DINNER OUT

Total Calories: 527*

SUNDAY (10/4)
B: LEFTOVER Instant Pot Steel Cut Oats
L: Pastrami Reuben Egg Rolls
D: Cheesy Stuffed Chicken Breast with Zucchini (recipe x 2) and Lemony Hearts of Palm Salad with Avocado

Total Calories: 1,169*

*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