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Free 7-Day Balanced Meal Plan for Oct 13-19

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 to help you stay on track while enjoying a variety of satisfying, healthy meals.

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Free 7-Day Healthy Meal Plan (Oct. 13–19)

Thank you for an amazing start to the book tour — meeting so many of you has been a true joy. If you haven’t had a chance to join an event yet, there are still upcoming dates and cities to sign up for. I’d love to see you there for book signings, meet & greets, and a first look at my new cookbook.

If you’re heading away for fall break and plan to camp, try these easy foil-packet recipes for simple, healthy meals you can cook over the campfire. These meal plans are designed as a flexible guide: swap recipes, add snacks, coffee, drinks, fruit, dessert or wine as your goals and tastes require. Depending on your needs, aim for at least 1,500 calories per day, adjusting for your age, weight and activity level.

Ultimate Skinnytaste Meal Planner

The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal grids, a 12-week meal plan, 30 recipes (15 new) and tear-out grocery lists to simplify your week. It includes space for gratitude, affirmations and intentions to help you start each week with purpose.

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

  • Amazon
  • Barnes & Noble
  • Indie Bound

With grocery prices rising, meal planning is one of the best ways to save money while maintaining healthy eating. Planning your meals reduces food waste, cuts costs, and helps you avoid last-minute takeout. For more budget-friendly plans, consider 5-day meal plan options designed specifically to be economical and nutritious.

Meal Plan

This plan provides breakfasts and lunches for Monday through Friday sized for one person, while dinners and weekend meals are sized for a family of four. Many recipes yield leftovers suitable for a second dinner or next-day lunch. A complete grocery list follows to make shopping efficient and stress-free.

MONDAY (10/13)
B: Savory Steel Cut Oats
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Lentil Curry with ¾ cup jasmine rice and Wilted Spinach with Garlic and Oil
Total Calories: 1,020*

TUESDAY (10/14)
B: Air Fryer Breakfast Banana Split
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Healthy Cod Fish Tacos with Best Guacamole and 12 tortilla chips
Total Calories: 1,150*

WEDNESDAY (10/15)
B: Savory Steel Cut Oats
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Instant Pot Spaghetti with Meat Sauce and Arugula Salad
Total Calories: 1,161*

THURSDAY (10/16)
B: Air Fryer Breakfast Banana Split
L: Easy Crock Pot Chicken and Black Bean Taco Salad
D: Hawaiian Chicken Meatballs with Pineapple, ¾ cup jasmine rice and Quick Cabbage Slaw
Total Calories: 1,170*

FRIDAY (10/17)
B: Savory Steel Cut Oats
L: Roast Beef Sandwich with Arugula and Shaved Parmesan and an apple
D: Blackened Shrimp and Grits with Roasted Broccoli
Total Calories: 1,181*

SATURDAY (10/18)
B: ¼ Crustless Broccoli Cheddar Quiche
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (4 servings) and an apple
D: Dinner out
Total Calories: 679*

SUNDAY (10/19)
B: Fluffy Pumpkin Pancakes with 1 tablespoon chopped pecans, 1 tablespoon maple syrup and ½ sliced banana
L: ¼ Italian Sub Broccoli Salad
D: Chicken Scarpariello and Orzo with Zucchini and Tomatoes
Total Calories: 1,309*

*These calorie totals are estimates intended as a guide. Women may aim for about 1,500 calories per day depending on individual goals and needs. I’ve left room in the plan for additional food—coffee, beverages, fruit, snacks, dessert, or wine—based on your preferences.

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The following shopping list contains everything needed to prepare all meals in this 7-day plan. Quantities are grouped by category for faster grocery trips and easier meal prep.

Shopping list

Produce

  • 4 medium bananas
  • 5 medium apples
  • 7 medium limes
  • 1 large lemon
  • 1 medium pineapple
  • 4 medium (6-ounce) Hass avocados
  • 2 medium heads garlic
  • 1 (2-inch) piece fresh ginger
  • 1 small jalapeño (plus another optional for guacamole)
  • 1 medium red bell pepper
  • 3 pounds broccoli florets
  • 1 medium head cauliflower
  • 1 (8-ounce) package baby bella mushrooms
  • 1 small zucchini
  • 1 small carrot
  • 1 small head white cabbage
  • ½ small head red cabbage (or 1 small bag pre-shredded)
  • 1 large head romaine lettuce
  • 1 (1-pound) clamshell/bag baby spinach
  • 1 (1-pound) clamshell/bag baby arugula
  • 1 medium bunch scallions
  • 1 small bunch fresh rosemary
  • 1 small bunch fresh chives (or use scallion greens)
  • 1 medium bunch fresh cilantro
  • 1 small plus 2 medium plum or Roma tomatoes
  • 1 dry pint cherry or grape tomatoes
  • 1 small red onion
  • 1 small plus 2 medium yellow onion

Meat, Poultry & Fish

  • 6 ounces raw chicken breakfast sausage
  • 1 package cooked sweet Italian chicken sausage (such as Aidell’s)
  • 1 small package Genoa salami (3 ounces if sliced at the deli)
  • 1 small package lean deli ham (3 ounces if sliced at the deli)
  • 1 small package deli turkey (3 ounces if sliced at the deli)
  • 1 pound sliced roast beef
  • 1 pound boneless, skinless chicken breasts (about 2)
  • 1 pound bone-in chicken breasts (about 2)
  • 1 pound 93% lean ground chicken
  • 1 pound 93% lean ground turkey or beef
  • 1 pound jumbo shrimp
  • 1 pound (4) skinless firm white fish fillets such as cod, snapper or mahi mahi

Condiments & Spices

  • Extra virgin olive oil
  • Canola oil
  • Cooking spray
  • Olive oil spray or oil mister
  • Kosher salt
  • Pepper grinder or fresh peppercorns
  • Pure maple syrup
  • Cinnamon
  • Nutmeg
  • Taco seasoning or ingredients to make your own
  • Ground cumin and cumin seeds
  • Garam masala
  • Curry powder
  • Ground coriander
  • Red wine vinegar
  • Oregano
  • Chili lime seasoning (such as Tajín)
  • Light mayonnaise
  • Reduced sodium soy sauce
  • Apple cider vinegar
  • Paprika
  • Cayenne pepper
  • Pumpkin pie spice
  • Vanilla extract
  • Garlic powder
  • Thyme

Dairy & Refrigerated

  • 1 dozen large eggs
  • 1 pint liquid egg whites
  • 1 small box unsalted butter
  • 1 pint nonfat milk
  • 1 (8-ounce) container 2% milk
  • 1 (8-ounce) container half and half
  • 1 (8-ounce) container low-fat buttermilk
  • 1 (16-ounce) container nonfat plain Greek yogurt (e.g., Fage or Stonyfield)
  • 1 (8-ounce) block cheddar cheese
  • 1 (8-ounce) bag shredded reduced-fat Mexican cheese blend (or ¼ cup cheddar for taco salad)
  • 1 (4-ounce) fresh mozzarella chunk
  • 1 (8-ounce) sliced reduced-fat provolone
  • 1 medium wedge fresh Parmesan

Grains

  • 1 small package quick-cooking steel cut oats
  • 1 package quick-cooking (not instant) grits
  • 1 large baguette or French bread (about 13 ounces)
  • 1 small package corn tortillas (about 8)
  • 1 small bag dry jasmine rice (or 6 cups pre-cooked)
  • 1 package dry spaghetti, bucatini or linguine
  • 1 package dry orzo pasta
  • 1 package panko breadcrumbs
  • 1 bag tortilla chips
  • 1 small package unbleached all-purpose flour

Canned & Jarred

  • 1 (15-ounce) can black beans
  • 1 (15-ounce) can chickpeas
  • 1 small jar chunky salsa
  • 1 (15-ounce) can pumpkin puree
  • 1 (24-ounce) jar marinara sauce (or ingredients to make your own)
  • 1 small jar hot cherry peppers
  • 1 small jar sliced pepperoncini
  • 1 (32-ounce) reduced or low-sodium chicken stock or broth
  • 1 (13.5-ounce) can coconut milk

Misc. Dry Goods

  • 1 small package dry red lentils
  • 1 small package brown sugar
  • 1 small package pecan halves (or ½ cup from bulk bin)
  • 1 single-serve bottle dry white wine
  • Colored sprinkles (optional, for Breakfast Banana Split)
  • Baking powder

You can choose gluten-free alternatives where indicated.