Free 7-Day Meal Plan for Oct 21-27: Recipes & Grocery List

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

Free 7-Day Healthy Meal Plan (Oct 21–27)

If you follow my free weekly meal plans, you’ll notice I’m alternating regular plans with high-protein versions over the next few weeks. The high-protein plans have received great feedback, so I’ll keep offering them alongside the standard menus.

October brings everything pumpkin: from Pumpkin Overnight Oats and Pumpkin Bread to White Bean Pumpkin Turkey Chili and the ever-popular Pumpkin Pie Dip. There are plenty of seasonal recipes here to satisfy pumpkin lovers.

If you’re new to these weekly plans, they’re intended as flexible guides. There’s plenty of wiggle room to add more food—coffee, snacks, fruit, dessert, or a glass of wine—and to swap recipes to suit your preferences. Aim for at least 1,500 calories per day depending on your personal goals, age and activity level; this plan provides a baseline you can adjust to meet your needs.

The plan includes an organized, efficient grocery list that saves you time and money, reduces food waste, and keeps you prepared so you eat at home more often and stay on track.

Meal Plan Overview

Breakfasts and lunches from Monday through Friday are designed to serve one person. Dinners and all meals on Saturday and Sunday are sized to serve a family of four. Many recipes yield leftovers that work for the next night or for lunch the following day. The shopping list below is comprehensive and covers everything needed for the week’s recipes.

MONDAY (10/21)

B: Mushroom-Spinach Scrambled Eggs
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Spicy Black Bean Burgers with Chipotle Mayonnaise and Raw Beet Salad with Apples and Carrots

Total Calories: 1,089*

TUESDAY (10/22)

B: Mushroom-Spinach Scrambled Eggs
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Madison’s Favorite Beef Tacos with Quick Black Beans (double batch)

Total Calories: 1,131*

WEDNESDAY (10/23)

B: Greek Cottage Cheese Bowl
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Leftover Madison’s Favorite Beef Tacos with Quick Black Beans

Total Calories: 1,046*

THURSDAY (10/24)

B: Huevos Rancheros (half recipe)
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Escarole Pasta with Sausage and Peppers and an Arugula Salad

Total Calories: 1,151*

FRIDAY (10/25)

B: Huevos Rancheros (half recipe)
L: Leftover Escarole Pasta with Sausage and Peppers
D: Asian Salmon Bowl

Total Calories: 1,107*

SATURDAY (10/26)

B: Protein PB & J Smoothie Bowls (4 servings)
L: Sausage Tortellini Soup with 2 ounces multigrain baguette
D: Dinner out

Total Calories: 770*

SUNDAY (10/27)

B: Peanut Butter Breakfast Oatmeal Bowls (4 servings)
L: Air Fryer Chicken Wings with Low-Fat Buttermilk Ranch and 8 baby carrots
D: Fig Balsamic Roasted Pork Tenderloin with Raw Shredded Brussels Sprouts with Lemon and Oil and Roasted Butternut Squash

Total Calories: 1,095*

*This plan is a guideline. Women may aim for about 1,500 calories per day depending on individual needs. There’s room to add coffee, snacks, fruit, dessert or extra servings to meet your calorie and macronutrient goals.

Shopping List

Produce

• 4 medium bananas
• 4 medium oranges
• 1 large red apple
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 3 large lemons
• 2 small (4-ounce) Hass avocados
• 1 large English cucumber
• 2 large cubanelle peppers
• 2 medium plus 1 large red bell pepper
• 1 medium yellow or orange bell pepper
• 2 medium heads garlic
• 8 ounces sliced mushrooms
• 1 small bunch celery
• 3 large carrots
• 1 large package baby carrots
• 1 large beet
• 2 large butternut squash
• 6 ounces Brussels sprouts (or 1 package pre-shredded)
• 1 small package sprouts (such as daikon)
• 1 (5-ounce) clamshell baby spinach
• 1 (5-ounce) clamshell baby arugula
• 1 medium head escarole or other dark leafy green
• 1 small head romaine lettuce
• 1 small plus 1 large bunch cilantro
• 1 small bunch Italian parsley
• 1 medium bunch culantro (optional, for sofrito)
• 1 small bunch fresh dill (or substitute another fresh herb)
• 1 small bunch fresh chives (or scallion greens)
• 2 large bunches scallions
• 1 dry pint cherry or grape tomatoes
• 2 plum tomatoes
• 2 medium vine-ripened tomatoes
• 3 small plus 2 medium yellow onions
• 1 small red onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 large package chicken wingettes and drumettes (about 20 pieces)
• 1½ pounds sweet Italian chicken sausage
• 2 pounds 93% lean ground beef
• 1 (1-pound) wild salmon fillet
• 1 (20-ounce) pork tenderloin

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper (grinder or fresh peppercorns)
• Cumin, paprika, oregano, thyme, sage
• Garlic powder, onion powder, seasoned salt
• Light mayonnaise, Dijon mustard
• White balsamic vinegar, balsamic vinegar, rice wine vinegar
• Soy sauce (reduced sodium), mirin, wasabi paste
• Hot sauce, chili powder, crushed red pepper flakes
• Sazon seasoning, bay leaves
• Toasted sesame seeds, sesame oil
• Chipotle chiles in adobo

Dairy & Refrigerated Items

• 1 (9-ounce) package three-cheese tortellini
• 1 dozen large eggs
• 1 (16-ounce) container low-fat cottage cheese
• 1 small container fat-free sour cream
• 1 (6-ounce) container nonfat Greek yogurt
• 1 medium wedge Parmigiano Reggiano or Parmesan
• 1 small package cotija or queso blanco
• 1 small package feta cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 pint low-fat buttermilk
• 1 (8-ounce) container unsweetened almond milk (or milk of choice)

Grains

• 1 small package corn tortillas
• 1 large package crispy corn taco shells (about 16)
• 1 small package whole wheat pita bread
• 1 (8-ounce) multigrain baguette
• 1 package quick oats
• 1 package 100-calorie whole wheat hamburger buns
• 1 (16-ounce) package short pasta such as penne
• 1 small package dry brown rice (or 2 cups pre-cooked)

Canned and Jarred

• 1 small jar pitted Kalamata olives
• 1 (4-ounce) can chopped green chilies
• 1 small jar peanut butter
• 3 (15-ounce) cans black beans
• 1 small jar chicken Better than Bouillon
• 1 (32-ounce) carton unsalted chicken bone broth
• 1 (14-ounce) can chicken broth (optional for chicken salad)
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can tomato paste
• 1 small jar fig butter

Frozen

• 1 large bag frozen blueberries (about 3 cups)
• 1 large bag frozen strawberries (about 3 cups)

Misc. Dry Goods

• 1 package vanilla protein powder
• 1 small package almonds (about 1/3 cup) or bulk amount
• 1 small package chia seeds (about 2 tablespoons)
• Baking powder
• 1 package nori (roasted seaweed)

You can buy gluten-free alternatives for grains if desired.