Free 7-Day Nutritious Meal Plan: Sept 9-15

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner designed to simplify meal planning. It includes tear-out weekly planning grids, a 12-week meal plan, 30 recipes (15 new), and detachable grocery lists. There’s also space for gratitude, weekly intentions and affirmations—perfect for starting each week with purpose.

A note about WW Points

All recipes on this plan have updated Weight Watchers (WW) points to reflect the current WW program. Points are displayed with each recipe. The WW button on recipe cards links to the recipe builder on the Weight Watchers website, where logged-in US members can review how points were calculated and add recipes to their daily tracking. Cookbook recipes in the cookbook index have been updated as well.

With grocery prices rising, meal planning is one of the best strategies to save money and eat well. Planning helps you shop smarter, reduce waste and prepare balanced meals on a budget. For more budget-friendly ideas, check the available 5-day Budget Friendly Meal Plans and consider a Relish+ trial for additional resources.

My 5 Favorite Sales Happening Right Now

Here are five kitchen and home items I’m recommending this weekend—handy tools for meal prep and seasonal cleaning:

• Rubbermaid Brilliance Food Storage Containers – great for meal prep and storing leftovers.
• Beautiful by Drew Barrymore Dutch Oven – an affordable, attractive Dutch oven ideal for baking and one-pot meals.
• Bissell Little Green Multi-Purpose Cleaner – useful for deep cleaning as the seasons change.
• Crock-Pot 7-Quart Slow Cooker – a favorite for hands-off, cozy meals.
• Our Place Always Pan 2.0 – a versatile nonstick pan I often recommend for everyday cooking.

Shopping list

Produce

• 5 medium navel oranges
• 3 medium lemons
• 1 (12-ounce) container fresh strawberries
• 1 dry pint blueberries
• 2 (6-ounce) containers fresh blackberries or raspberries
• 1 pound green seedless grapes
• 3 medium gala apples
• 4 medium ripe bananas
• 1 small (5-ounce) plus 1 large (7-ounce) Hass avocado
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 7 medium bell peppers (1 yellow, 2 red, 4 your choice)
• 1 small English cucumber
• 2 small zucchini
• 1 small bunch celery
• 1 small bunch carrots
• 2 bunches broccolini
• ¾ pound broccoli florets
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• ½ pound sliced mushrooms
• 2 medium heads baby bok choy
• 2 pounds Russet potatoes
• 1 medium bunch green onions
• 1 small bunch/container fresh basil or Italian parsley
• 1 small bunch cilantro
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag mixed greens
• 1 large head Romaine or Iceberg lettuce
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 2 dry pints cherry or grape tomatoes
• 1 small vine-ripened tomato
• 1 small plus 3 medium yellow onions
• 1 small red onion

Meat, Poultry and Fish

• 1 ½ pounds (3) boneless, skinless chicken breasts
• 1 ½ pounds lean ground chicken
• ¾ pound 93% lean ground beef
• 1 pound skirt steak
• 1 ¼ pound (4) thick white firm fish fillets (grouper, flounder, bass or halibut)
• 1 package center-cut bacon
• ½ pound sliced deli turkey
• 1 small package genoa salami
• 1 small package Capicola
• 1 package turkey pepperoni

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Balsamic glaze
• Nutmeg
• Dry mustard
• Red wine vinegar
• Dijon mustard
• Honey
• Cumin
• Chili powder
• Ponzu
• Reduced sodium soy sauce*
• Oyster sauce
• Chili sesame oil
• Toasted sesame oil
• Turmeric
• Light mayonnaise
• Pumpkin spice
• Cinnamon
• Vanilla extract
• Italian seasoning
• Onion powder
• Garlic powder
• Ketchup, honey mustard, BBQ sauce (optional for dipping)
• Paprika
• Worcestershire sauce
• Crushed red pepper flakes (optional)
• Oregano

Dairy & Refrigerated

• 2 dozen large eggs
• 1 (16-ounce) container low fat cottage cheese
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) block reduced fat cream cheese
• 1 small container light sour cream
• 1 small box butter
• 1 small tub whipped butter (or regular butter)
• 1 pint lowfat buttermilk
• 1 (8-ounce) carton half and half
• 1 (8-ounce) block reduced fat sharp cheddar cheese
• 1 (8-ounce) bag shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella and provolone mix
• 1 small wedge fresh Parmesan cheese
• 1 pint nonfat milk
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container unsweetened almond milk or milk of your choice

Grains*

• 1 (16-ounce) package small pasta (elbows or rotini)
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 small package white whole wheat or all-purpose flour
• 1 small loaf whole grain bread
• 1 package seasoned breadcrumbs
• 1 large bag tortilla chips

Canned and Jarred

• 1 (15-ounce) can tomato sauce
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can chopped green chilies
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (8-ounce) can water chestnuts
• 1 small jar pepperoncini or banana peppers
• 1 (2.25-ounce) can sliced black olives
• 1 (32-ounce) carton low sodium chicken broth
• 1 (15-ounce) can chicken broth
• 1 (15-ounce) can pumpkin puree
• 1 small jar unsweetened applesauce

Frozen

• 1 (10-ounce) package corn kernels
• 1 (10-ounce) package cauliflower rice
• 1 small package peas and carrots

Misc. Dry Goods

• Cornstarch
• Baking soda
• Unflavored pea or whey protein powder
• 1 small package ground flaxseed (flax meal)
• 1 small package light brown sugar
• 1 medium package pecan halves (about 1 ¼ cups if buying from bulk bin)

*Grains can be replaced with gluten-free options if desired.