Free 7-Day Balanced Meal Plan (Oct 23–29)

Enjoy a free, flexible 7-day weight-loss meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macronutrient information and Weight Watchers points to help you stay on track.

Free 7-Day Healthy Meal Plan (Oct 23–29)

I love fall — crisp mornings, colorful leaves, apple picking and pumpkin patches. If you have a bumper crop of apples, consider making applesauce, apple butter, or baked apples. With Halloween around the corner, try festive, family-friendly recipes like mummy hot dogs or stuffed jalapeño poppers to delight kids and guests.

With grocery costs rising, planning meals is one of the best ways to save money and eat well. Meal planning reduces food waste, minimizes impulse buys, and makes it easier to stick to healthy choices. If you want more budget-focused plans, there are additional 5-day budget meal plans available, and you can explore subscription options for expanded resources and grocery guidance.

Where to buy the meal planner

• Amazon
• Barnes & Noble
• Indie bookstores

About this meal plan

These free, flexible 7-day meal plans are intended as a guide and include room for customization. You can swap recipes, add snacks, fruit, beverages, coffee, dessert or wine according to your preferences and goals. Breakfast and lunch Monday through Friday are portioned for one person, while dinners and weekend meals are sized to serve four. Some recipes yield leftovers suitable for additional lunches or dinners.

Aim for at least 1,500 calories per day depending on your individual needs — age, activity level and goals will affect your ideal intake. The plan provides a structured grocery list so shopping is faster and less stressful, helping you save money and reduce food waste.

If you’d like community support, there is an active online group where people share photos and tips. You can also subscribe to email updates to receive future meal plans and seasonal recipe ideas.

Meal Plan

The plan below lists breakfasts, lunches and dinners for the week with total daily calorie estimates. Use these as a baseline and add snacks or beverages to meet your personal needs.

MONDAY (10/23)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Roasted Sweet Potato & Black Bean Bowls

Total Calories: 1,310*

TUESDAY (10/24)
B: Banana Nut Protein Oats
L: Tuna Egg Salad over 2 cups mixed greens
D: Air Fryer Chicken Bites with Black Beans and Rice (half recipe) and 1 oz avocado

Total Calories: 1,239*

WEDNESDAY (10/25)
B: 3/4 cup plain nonfat Greek yogurt with 2 diced figs and 2 tablespoons chopped pecans
L: Leftover Air Fryer Chicken Bites with Chickpea Salad (cucumber and tomato)
D: Creamy Sausage and Potato Soup

Total Calories: 1,075*

THURSDAY (10/26)
B: Huevos Pericos (half recipe) with 1 slice whole-grain toast
L: Leftover Air Fryer Chicken Bites with Chickpea Salad
D: Turkey Cutlets with Parmesan Crust and 1 1/4 cups Shaved Brussels Sprouts Salad with Pear and Pomegranate

Total Calories: 1,107*

FRIDAY (10/27)
B: Huevos Pericos (half recipe) with 1 slice whole-grain toast
L: Leftover Air Fryer Chicken Bites with Chickpea Salad
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil

Total Calories: 1,183*

SATURDAY (10/28)
B: Stuffed Bagel Balls** and a pear
L: Chicken Club Lettuce Wrap Sandwich (recipe x4) with 10 sweet potato chips
D: Dinner out

Total Calories: 636*

SUNDAY (10/29)
B: Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt with 1/2 grapefruit
L: Pizza Sausage Rolls with 8 baby carrots
D: Pork Chops with Mushrooms and Shallots and Parmesan-Crusted Delicata Squash (recipe x2)

Total Calories: 1,070*

*These calorie estimates are a guide. Women may want to aim for around 1,500 calories daily, but individual needs vary. There is room to add coffee, snacks or other items to meet your personal needs. **Double the dough recipe for Sunday lunch.

Shopping List

Produce

• 2 medium ripe bananas
• 2 fresh figs
• 1 large red pear
• 4 medium pears (any variety)
• 1 small pomegranate or a small pack of seeds
• 2 large grapefruits
• 3 lemons
• 5 limes
• 2 small (5-oz) Hass avocados
• 2 cucumbers
• 1 large red bell pepper
• 2 cubanelle peppers
• 2 heads garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 2 lb sweet potatoes
• 1 1/2 lb yellow potatoes
• 2 delicata squash (about 2 lb total)
• 3/4 lb Brussels sprouts (or 1 bag pre-shredded)
• 1 small head cauliflower
• 1 lb string beans
• 10 oz sliced baby bella mushrooms
• 1 bag baby carrots
• 1 large bunch scallions
• 1 small bunch fresh Italian parsley
• 1 medium plus 1 large bunch cilantro
• 1 small bunch/container fresh thyme
• 1 (5-oz) bag baby spinach
• 1 (1-lb) bag baby arugula
• 1 (14-oz) package tri-color coleslaw
• 1 small head Lacinato kale
• 1 large head iceberg lettuce
• 3 vine-ripened tomatoes
• 1 small plus 1 medium red onion
• 2 small plus 1 medium yellow onion

Meat, Poultry & Fish

• 3 lb boneless, skinless chicken breasts
• 1 lb turkey breast cutlets (about 4)
• 6 mild Italian turkey or chicken sausage links
• 1 package center-cut bacon
• 3/4 lb deli chicken or turkey breast
• 1 lb wild salmon
• 1 lb bone-in pork chops (about 4)

Grains

• Quick oats
• Seasoned breadcrumbs
• 1 small loaf sliced whole-grain bread
• All-purpose or whole-wheat flour
• Dry brown rice or 2 cups pre-cooked
• Dry long-grain white rice
• Medium package corn tortillas (you need 8)

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil mister (optional)
• Kosher salt
• Freshly ground pepper
• Dijon mustard
• Pure maple syrup
• Mayonnaise
• Chili powder, chipotle powder, cumin, coriander, garlic powder
• Italian dressing, Italian seasoning, adobo seasoning, sazon
• Apple cider vinegar
• Reduced-sodium soy sauce
• Toasted sesame oil and sesame seeds
• Gochujang
• Bagel toppings (everything seasoning, poppy seeds, dried garlic/onion flakes)
• Bay leaves

Dairy & Refrigerated

• 1 (18-count) large eggs
• 1 pint liquid egg whites
• Butter
• Fresh Parmesan wedge
• Small package goat or feta cheese
• 1 (8-oz) block reduced-fat cream cheese
• Sliced provolone or mozzarella
• 1 (32-oz) container nonfat plain Greek yogurt
• 1 (16-oz) container whole-milk plain Greek yogurt

Canned & Jarred

• Small jar marinara or pizza sauce
• 2 (15-oz) cans black beans
• 1 (15-oz) can chickpeas
• 1 (15-oz) can cannellini beans
• 32-oz carton low-sodium chicken or vegetable broth
• 14-oz can low-sodium chicken stock
• 2 packets light tuna in water
• Small can/jar chipotle peppers in adobo

Dry Goods & Misc.

• 2 (11-oz) cartons vanilla protein shake or powder
• Vegetable or chicken bouillon cubes
• Bag sweet potato chips
• Brown sugar, granulated sugar, baking powder
• Pecan halves and walnuts (small packages)
• Pepitas (small package)

Non-Food

• Parchment paper

You can choose gluten-free alternatives where needed. The full grocery list and printable shopping guide are available to help you prepare for the week.