7-Day Meal Plan Oct 17–23: Weekly Menus and Recipes

A free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutritional macros and direct links to the WW recipe builder so you can view your personal WW points.

7 Day Healthy Meal Plan

Cool weather calls for chili! Whether you prefer Chicken Taco Chili, Quick Beef Chili, or the Hearty Vegetarian Pumpkin Chili, these comforting dishes will warm you up. With food prices on the rise, meal planning is one of the best strategies to save money while eating healthfully. If you want more budget-friendly weekly plans, consider signing up for Relish+ to access additional 5-day Budget Friendly Meal Plans (includes a trial offer).

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is now available. This 52-week spiral-bound planner includes tear-out weekly grids that you can put on your fridge, a 12-week meal plan, 30 recipes (15 brand new), and tear-out grocery lists. The planner also includes space for weekly gratitude, affirmations and intentions to help you start each week with purpose.

Purchase options are available at major retailers.

A note about WW Personal Points:

I no longer publish fixed WW points because they vary by individual and plan, but each recipe includes a link to the WW Personal Points recipe builder. Look for the orange button in the recipe card that directs you to the Weight Watchers site where you can view the PersonalPoints value and add the recipe to your day (US only; you must be logged into your account). All cookbook recipes in the cookbook index have also been updated.

About This Meal Plan

These free, flexible 7-day meal plans are meant to serve as a guide with plenty of room to customize. You can add extra food, beverages, snacks, dessert or wine, or swap recipes for meals you prefer. Recipes are indexed by course to make searching easy. Depending on your individual goals, aim for at least 1,500 calories per day; needs will vary by age, weight and activity level.

Meal planning gives you a precise, organized grocery list to simplify shopping, save time and reduce waste. Having ingredients on hand helps you stay on track and dine out less often.

If you use social media, join the Skinnytaste Facebook Community where members share photos and ideas. You can also subscribe to the email list to receive future meal plans and updates directly.

Meal Plan:

Breakfast and lunch Monday–Friday are portioned for one person, while dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers suitable for another night or for lunch the next day. The grocery list below covers everything you need to prepare the week’s meals.

MONDAY (10/17)
B: Peanut Butter Banana Muffins*
L: Chicken Brown Rice Bowl (double batch)
D: Loaded Vegetarian Baked Sweet Potatoes

Total Calories: 954**

TUESDAY (10/18)
B: Leftover Peanut Butter Banana Muffins
L: Leftover Chicken Brown Rice Bowl
D: Turkey Taco Spaghetti Squash Boats with Quick Black Beans and ½ cup brown rice

Total Calories: 1,110**

WEDNESDAY (10/19)
B: Leftover Peanut Butter Banana Muffins
L: Leftover Turkey Taco Spaghetti Squash Boats with 2 oz avocado
D: Instant Pot Turkey Meatball and Ditalini Soup with a whole-grain roll

Total Calories: 909**

THURSDAY (10/20)
B: 2 scrambled eggs, 1 oz sliced avocado, and ¼ cup fresh salsa
L: Leftover Instant Pot Turkey Meatball and Ditalini Soup
D: Crispy Breaded Air-Fryer Pork Chops with Roasted Honeynut Squash with Maple and Pecans

Total Calories: 1,107**

FRIDAY (10/21)
B: 2 scrambled eggs, 1 oz sliced avocado, and ¼ cup fresh salsa
L: Leftover Instant Pot Turkey Meatball and Ditalini Soup
D: Seattle Asian Salmon Bowl

Total Calories: 919**

SATURDAY (10/22)
B: Yogurt Waffles with 1 tbsp maple syrup and ½ sliced banana
L: Chicken and Lentil Soup
D: Dinner out

Total Calories: 562**

SUNDAY (10/23)
B: Baked Sweet Potato Egg Cups with 1½ cups baby spinach drizzled with 1 tsp olive oil, juice from 1 lemon wedge and 1 oz avocado
L: Leftover Chicken and Lentil Soup with a whole-grain roll
D: Slow Cooker Beef Ragu over 1 cup whole wheat spaghetti with 1 cup sautéed spiralized zucchini

Total Calories: 958**

*Prep on Sunday night if desired.
**These calorie totals are a guide. Women may aim for around 1,500 calories per day depending on individual needs. Use a reliable calorie calculator to estimate your personal requirements. There is ample flexibility in this plan to add beverages, fruits, snacks, dessert or wine as desired.

*A downloadable Google Doc version of the plan is available for personal use.