Free 7-Day Meal Plan: September 15-21

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

Free 7-Day Healthy Meal Plan (September 15–21)

I’m excited to see readers on the Skinnytaste High Protein Book Tour 2025. Join select book signings and meet & greets across the U.S. for a first look at the new cookbook and sample recipes. There’s also a Skinnytaste High Protein Free Bonus Pack available with 10 downloadable recipes.

If you’re new to these meal plans, I publish free, flexible 7-day plans designed as a practical guide with plenty of wiggle room. You can add coffee, extra snacks, fruit, dessert, wine or swap recipes based on preference. Depending on your goals, a common baseline to aim for is around 1,500 calories per day, though individual needs vary by age, activity level and body composition.

This plan also includes a clear, organized grocery list to make shopping faster and less stressful. Meal planning saves time and money, reduces food waste, and helps you stay on track with healthier choices.

Join the Skinnytaste Facebook Community to share photos, swap tips and see what others are making. To receive future meal plans by email, subscribe to the mailing list on the Skinnytaste site.

Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• IndieBound

Meal Plan Overview

Breakfast and lunch Monday–Friday are portioned for one person, while dinners and all weekend meals are planned to serve a family of four. Many recipes yield leftovers that work well for another night or for lunch the next day. The grocery list below covers everything needed for the full week.

MONDAY (9/15)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Half portion Chicken Waldorf Salad
D: Broccoli Cheddar Soup served with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese

Total Calories: 1,109*

TUESDAY (9/16)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup mixed berries
L: Half portion Chicken Waldorf Salad
D: Slow Cooker Chicken Enchiladas with 1 ounce avocado and 3/4 cup brown rice

Total Calories: 1,189*

WEDNESDAY (9/17)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup grapes
L: Leftover Slow Cooker Chicken Enchiladas with 1 ounce avocado and 3/4 cup brown rice
D: Skinny Sloppy Joe on a whole grain bun with Broccoli Cauliflower Salad

Total Calories: 1,210*

THURSDAY (9/18)
B: Cottage Cheese Egg and Sausage Frittata with 1 cup grapes
L: Leftover Skinny Sloppy Joe on a whole grain bun with Broccoli Cauliflower Salad
D: Pumpkin Lasagna Skillet with an Arugula Salad

Total Calories: 1,275*

FRIDAY (9/19)
B: Air Fryer Breakfast Banana Split
L: Leftover Skinny Sloppy Joe on a whole grain bun with Broccoli Cauliflower Salad
D: Sheet Pan Teriyaki Salmon and Vegetables (double recipe) with 3/4 cup brown rice

Total Calories: 1,135*

SATURDAY (9/20)
B: Warm Peach Crisp Yogurt Bowl (scaled for four)
L: Tuna Melt (scaled for two) with an apple
D: Dinner out

Total Calories: 668*

SUNDAY (9/21)
B: Protein Cookies with Chocolate Chips
L: Italian Sub Salad
D: Pork Milanese with Kale and Apple Salad and Roasted Sweet Potatoes

Total Calories: 1,140*

*This plan is a guide. Many women aim for around 1,500 calories per day, but calorie needs vary—use a personalized calculator to estimate your specific needs. The plan deliberately leaves room for additions like coffee, snacks, fruit, dessert and wine.

Shopping List

Produce

• 1 1/4 lb red seedless grapes
• 1 small plus 4 medium sweet apples (your choice)
• 2 medium Granny Smith apples
• 3 medium ripe bananas
• 4 medium peaches
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your choice)
• 1 large lemon
• 1 medium Hass avocado (about 6 ounces)
• 1 medium head garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 small jalapeño
• 1 small bunch celery
• 3 medium carrots
• 1 (12-ounce) bag shredded Brussels sprouts
• 3 pounds broccoli florets
• 1 small head cauliflower
• 1 3/4 pounds (4) sweet potatoes
• 1 (4-ounce) container mushrooms
• 1 small red bell pepper
• 1 package sweet mini peppers
• 1 large bunch Tuscan kale
• 1 large head iceberg or romaine lettuce
• 1 (1-pound) clamshell baby arugula
• 1 (1-pound) clamshell baby spinach
• 1 small bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small container fresh thyme
• 1 small container fresh sage
• 1 pint cherry or grape tomatoes
• 1 medium vine-ripened tomato
• 1 small red onion
• 1 small plus 2 medium yellow onions

Meat, Poultry & Fish

• 1 link Italian chicken sausage
• 1 small package turkey pepperoni
• 1 small package Genoa salami (or 2 oz from deli)
• 1 package sliced deli turkey (or 6 oz from deli)
• 1 small package Capicola (or 2 oz from deli)
• 1 (9-ounce) boneless, skinless chicken breast
• 1 lb boneless, skinless chicken thighs or breasts
• 1/2 lb 93% lean ground turkey
• 1 1/4 lb 93% lean ground beef sirloin
• 1 lb pork loin cutlets
• 1 lb (4) wild salmon fillets

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Neutral cooking spray
• Olive oil mister (optional)
• Kosher salt
• Freshly ground black pepper
• Pure maple syrup
• Ground cinnamon
• Vanilla extract
• Light mayonnaise
• Red wine vinegar
• Italian seasoning
• Cumin
• Steak seasoning or seasoned salt
• Worcestershire sauce
• Crushed red pepper flakes
• Sesame oil
• Reduced sodium soy sauce
• Unseasoned rice vinegar
• Toasted sesame seeds
• Garlic powder
• Onion powder
• Dijon mustard
• Whole grain mustard
• Apple cider vinegar
• Balsamic vinegar
• Paprika
• Rosemary (or 3/4 tsp Italian seasoning for sweet potatoes)

Dairy & Refrigerated Items

• 1 dozen large eggs
• Butter (small box)
• 1 (8-ounce) container skim milk
• 1 (32-ounce) container high-protein vanilla yogurt
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container low-fat cottage cheese
• 1 small container sour cream
• 1 small container part-skim ricotta
• Sliced reduced-fat cheddar or American cheese
• 1 (8-ounce) bag shredded part-skim mozzarella (or blend)
• 1 (8-ounce) block sharp cheddar
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 medium wedge Parmesan
• 1 small package blue cheese or gorgonzola

Grains

• Small package granola
• Small package old-fashioned or quick oats
• Small loaf sliced whole grain bread
• Small package corn tortillas
• Whole grain hamburger buns
• Lasagna noodles
• Small package all-purpose or whole wheat flour
• Seasoned whole wheat breadcrumbs
• Small package dry brown rice (or about 7 cups cooked)

Canned & Jarred

• 1 (15-ounce) can pumpkin puree
• 1 (16-ounce) can enchilada sauce (or ingredients to make your own)
• 1 (16-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton chicken broth
• 1 (14-ounce) can plus 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar pickled pepperoncini or banana peppers
• 1 small jar capers
• 1 small can sliced black olives
• 1 (15-ounce) can low-sodium black beans
• 1 small jar peanut butter
• 2 (4.5-ounce) cans tuna in water

Miscellaneous Dry Goods

• Package sugar-free chocolate chips (such as Lily’s)
• Small package pecan halves (or 1/2 cup from bulk)
• Small package brown sugar
• Single-serve packet vanilla protein powder
• Colored sprinkles (optional for Air Fryer Breakfast Banana Split)

Note: You can substitute gluten-free products where desired.

This plan and shopping list are intended as a practical, flexible guide to make healthy eating simpler, affordable and sustainable.