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Skinnytaste Weekly Meal Plan: September 24-30

Free 7-Day Flexible Meal Plan with Shopping List

This free, flexible 7-day meal plan includes ideas for breakfast, lunch and dinner, plus a complete shopping list. All recipes list calories and Weight Watchers Freestyle™ SmartPoints® to help you plan and stay on track.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Only a few weeks remain until my new cookbook, Skinnytaste One and Done, is released. If you pre-ordered, be sure to download the 40-page bonus pack — it includes three exclusive recipes that will not be posted on the site. One of those recipes, Air Fryer Parmesan Salmon, is featured in this week’s meal plan, so you’ll want the bonus pack to make it.

Air Fryer Parmesan Salmon

If you’re new to these meal plans, I’ve been sharing free, flexible 7-day healthy plans that are meant to be guides with lots of wiggle room. You can add coffee, beverages, fruit, snacks, dessert, wine or swap recipes for meals you prefer. Search recipes by course in the recipe index. Aim for about 1,500 calories per day as a general target.

The plan comes with a precise, organized grocery list to make shopping faster and less stressful. It helps you save money and time, reduces food waste, and ensures you have what you need to stay on track.

If you’re on Facebook, join the Skinnytaste Facebook Community to share photos and ideas from these recipes — the group is full of great inspiration and tips from others making the plan.

THE DETAILS

Breakfast and lunch Monday through Friday are scaled for one serving; dinners and all meals on Saturday and Sunday are designed to serve a family of four. Some recipes yield leftovers you can enjoy for a second night or for lunch the next day. There’s no one-size-fits-all plan, but this menu aims to appeal to many tastes while remaining Weight Watchers friendly. Feel free to swap recipes or use this plan for inspiration.

The shopping list below is comprehensive and contains everything needed to prepare the week’s recipes. I’ve included product recommendations I use frequently; check your pantry first since you may already have many condiments and staples.

This meal plan is flexible and realistic, with plenty of room for cocktails, snacks, dessert and dining out. You can rearrange meals to suit your schedule. If you’re using these plans, let me know — your feedback helps decide whether I continue sharing them.

Weekly Meal Plan (September 24–30)

MONDAY (9/24)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Spiralized Raw Zucchini Salad with Avocado and Edamame (5)
D: Pumpkin Mac and Cheese with Roasted Veggies* (10)
Totals: Freestyle™ SP 15, Calories 852**

TUESDAY (9/25)
B: 1/3 cup quick oats (3) with 1 tsp honey (1), 1/2 cup blackberries (0), 1 tbsp skim milk (0), 1 tbsp chopped pecans (2), pinch of salt
L: Leftover Pumpkin Mac and Cheese with Roasted Veggies (10)
D: Turkey Chili Taco Soup (0) with 1 tbsp light sour cream (1) and 2 tbsp reduced-fat cheddar (1)
Totals: Freestyle™ SP 18, Calories 849**

WEDNESDAY (9/26)
B: 2 hard-boiled eggs (0) and a pear (0)
L: Leftover Pumpkin Mac and Cheese with Roasted Veggies (10)
D: Leftover Turkey Chili Taco Soup (0) with 1 tbsp light sour cream (1) and 2 tbsp reduced-fat cheddar (1)
Totals: Freestyle™ SP 12, Calories 884**

THURSDAY (9/27)
B: 1/3 cup quick oats (3) with 1 tsp honey (1), 1/2 cup blackberries (0), 1 tbsp skim milk (0), 1 tbsp chopped pecans (2), pinch of salt
L: Cilantro Chicken Salad (1) served in 1/2 an avocado (3) with an apple (0)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3)
Totals: Freestyle™ SP 12, Calories 804**

FRIDAY (9/28)
B: 6 oz nonfat plain Greek yogurt (0) with 1 tsp honey (1), 1/2 cup blackberries and 1 tbsp chopped pecans (2)
L: Cilantro Chicken Salad (1) in 1/2 an avocado (3) and an apple (0)
D: Air-Fryer Lemon Parmesan Salmon (3) with Broccoli and Orzo (4)
Totals: Freestyle™ SP 14, Calories 994**

SATURDAY (9/29)
B: Breakfast Burrito Bowls with Spiced Butternut Squash (3)
L: Cheeseburger Salad (7)
D: Dinner out
Totals: Freestyle™ SP 10, Calories 541**

SUNDAY (9/30)
B: Whole Wheat Pumpkin Pecan Pancakes (8) with 1 tbsp maple syrup (3) and 1 cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Baked Potato Soup (5) with a green salad*** (0) and 2 tbsp light balsamic vinaigrette (2)
Totals: Freestyle™ SP 20, Calories 847**

*Freeze any leftovers you or your family won’t eat.

**This is a general guide. Women should aim for around 1,500 calories per day as a starting point. Use a calorie calculator to estimate individual needs. The plan leaves room for coffee, beverages, fruit, snacks, dessert, wine, and other small additions.

***Green salad: 6 cups romaine, plus 1/2 cup each of carrots, tomatoes and cucumber, and 2 scallions.

Skinnytaste Meal Plan (September 24-September 30)

Download the Google Doc version of the plan

Shopping List

Produce

  • 2 medium pears
  • 2 medium Russet potatoes
  • 1 small and 1 medium head cauliflower (about 2½ lb)
  • 1 lb Brussels sprouts
  • 2 medium apples
  • 1 small and 1 large head romaine lettuce
  • 1 jalapeño
  • 1 small head garlic
  • 1 butternut squash (about 1¾ lb; you need 20 oz cubed)
  • 2 medium zucchini
  • 4 small (4-oz) and 1 medium (5-oz) Hass avocados
  • 1 small bunch scallions
  • 1 small bunch chives (or substitute scallion greens)
  • 1 small bunch fresh Italian parsley
  • 1 large red bell pepper
  • 1 medium bell pepper (any color)
  • 1 lb clamshell blackberries
  • 1 lb plus 6 oz clamshell mixed berries (your choice)
  • 6 oz asparagus
  • 1/2 lb broccoli florets
  • 1 medium lemon
  • 1 medium bunch cilantro
  • 1 dry pint cherry or grape tomatoes
  • 2 medium vine-ripened tomatoes
  • 1 small and 1 medium red onion
  • 2 small (or 1 large) carrots
  • 1 small bunch fresh basil
  • 2 medium and 1 large lime
  • 1 small cucumber
  • 1 small and 1 medium yellow onion

Meat, Poultry & Fish

  • 1 1/3 lb 99% lean ground turkey
  • 1 lb 93% lean ground beef
  • 1 lb jumbo cooked, peeled shrimp
  • 1 package center-cut bacon
  • 20 oz (4) skin-on salmon fillets
  • 1 2/3 lb boneless, skinless chicken breasts

Grains

  • Rotini pasta (I used Delallo)
  • Quick oats
  • Orzo pasta
  • Whole wheat flour

Condiments & Spices

  • Extra virgin olive oil
  • Cooking spray
  • Olive oil spray or oil mister
  • Kosher salt
  • Freshly ground pepper
  • Nutmeg
  • Honey
  • Low sodium taco seasoning
  • Light mayonnaise
  • Garlic powder
  • Mayonnaise (recommended: Sir Kensington)
  • Cumin
  • Chili powder
  • Smoked paprika
  • Yellow mustard
  • Ketchup
  • Onion powder
  • Paprika
  • Cinnamon
  • Pumpkin pie spice
  • Vanilla extract
  • Maple syrup
  • Balsamic vinegar
  • Light balsamic vinaigrette (or make your own)

Dairy & Refrigerated

  • 1 dozen large eggs
  • 8 oz buttermilk
  • Two 8-oz bags reduced-fat shredded cheddar
  • Small wedge fresh Parmesan
  • 4 oz gouda
  • Butter
  • 6 oz nonfat plain Greek yogurt
  • 8 oz light sour cream
  • 1 pint 1% milk
  • 1 pint skim milk

Frozen

  • Shelled edamame
  • 15-oz bag corn kernels

Canned & Jarred

  • Dill pickle spears
  • 10-oz can tomatoes with green chilies
  • 15-oz can no-salt-added kidney beans
  • Two 15-oz cans organic pumpkin puree
  • 8-oz tomato sauce
  • 16-oz can fat-free refried beans
  • 32-oz box reduced sodium chicken broth
  • 14.5-oz can reduced sodium chicken or vegetable broth

Miscellaneous

  • Small bag chopped pecans
  • Baking powder

Notes: You can substitute gluten-free options where indicated. Cross-check your pantry for staples you may already have, especially condiments and spices.