Free 7-Day Nutritious Meal Plan for Oct 27–Nov 2

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 to help you stay on track.

Free 7 Day Healthy Meal Plan (Oct. 27–Nov. 2)

Thank you to everyone who purchased my Skinnytaste High Protein cookbook, left a review, and shared how much you enjoy the recipes. Because of you, the book reached #3 on the New York Times Best Seller list — I’m so grateful. If you purchased the book and missed the promotional bonus, additional recipes were available for a limited time; if you bought the book, check the publisher’s instructions for how to claim bonus content.

With Halloween approaching, I’ve also shared easy festive ideas — from savory bites to sweet treats — that are simple to make for parties or for sharing. If you’re hosting or bringing something to a get-together, check the recipe index for themed ideas and quick crowd-pleasers.

If you’re new here, I publish free, 7-day flexible healthy meal plans intended as a guide. These plans allow plenty of wiggle room to add extra food, coffee, drinks, fruit, snacks, dessert or wine, or to swap recipes to fit your preferences. You can search the recipes index by course for alternatives. As a general guideline, aim for at least 1,500 calories per day depending on your goals, age and activity level — individual needs will vary.

Along with the meal plan, you’ll find a practical grocery list designed to make shopping faster and less stressful. Meal planning saves money, cuts down on food waste, reduces dining out, and keeps you prepared so you can stick to your goals.

Join the Skinnytaste Facebook Community to share photos, ask questions, and get ideas from others following these recipes. If you’d like to receive meal plans by email, subscribe to the mailing list to never miss an update.

Where to buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

Meal Plan

Breakfasts and lunches listed Monday through Friday are sized for one person; dinners and weekend meals are sized to serve a family of four. Some dinners make enough for leftovers that work for the next day’s lunch. The shopping list below includes everything you need to prepare all meals in this plan.

MONDAY (10/27)
B: Spinach Feta Frittata with 1 cup grapes
L: Chickpea Tuna Salad (½ recipe) over 2 cups mixed greens with ¼ cup almonds
D: Butternut Squash Mac and Cheese with Cacio e Pepe Brussels Sprouts
Total Calories: 1,217*

TUESDAY (10/28)
B: Spinach Feta Frittata and a pear
L: Leftover Butternut Squash Mac and Cheese with Cacio e Pepe Brussels Sprouts
D: Korean-Inspired Salmon Tacos with Spicy Slaw
Total Calories: 1,148*

WEDNESDAY (10/29)
B: Spinach Feta Frittata and 1 cup grapes
L: Leftover Butternut Squash Mac and Cheese with Brussels Sprouts
D: Beef and Broccoli with ¾ cup brown rice**
Total Calories: 1,232*

THURSDAY (10/30)
B: Spinach Feta Frittata and a pear
L: Chickpea Tuna Salad (½ recipe) over 2 cups mixed greens with ¼ cup almonds
D: Instant Pot Chicken Tikka Masala with Cauliflower and Peas with ¾ cup brown rice
Total Calories: 1,119*

FRIDAY (10/31)
B: Banana Nut Protein Oats
L: Leftover Chicken Tikka Masala with ¾ cup brown rice
D: Turkey Pumpkin Chili topped with 2 tablespoons shredded cheese and 1 ounce avocado, served with Cornbread Muffins
Total Calories: 1,350*

SATURDAY (11/1)
B: Bacon, Egg and Avocado Breakfast Sandwich and an orange
L: Italian Sub Salad
D: Dinner out
Total Calories: 729*

SUNDAY (11/2)
B: Banana Nut Protein Oats (recipe x4)
L: Pepperoni Pizza Bites with 8 baby carrots
D: Slow Cooker Coq au Vin with Garlic Mashed Potatoes
Total Calories: 1,351*

*This plan is a guide; women may aim for around 1,500 calories per day, but individual needs vary by age, weight, and activity. For a personalized estimate, use an online calorie calculator. The plan allows room to add coffee, beverages, fruit, snacks, dessert or wine.
**Make an extra 3 ¾ cups cooked brown rice to cover dinner on Thursday and lunch on Friday.

#Use a double bagel dough recipe when making the Pizza Bites on Sunday.

For a printable version of the shopping list and plan details, see the shared Google document referenced in the original plan.

Shopping list

Produce

• 2 medium pears
• 4 medium oranges
• 1 medium lemon
• 5 medium bananas
• ¾ lb red or green seedless grapes
• 2 small Hass avocados (5 oz each)
• 2 large heads garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 small bag baby carrots
• 4 medium carrots
• 1 medium bell pepper
• 1 large head broccoli
• 1 small head cauliflower
• 1 lb cubed butternut squash
• 1 lb Brussels sprouts (or one 14-oz bag pre-shredded)
• 2 ears of corn (or frozen kernels)
• ¾ lb button or Baby Bella mushrooms
• 2 lb Yukon Gold potatoes
• 1 package tri-color coleslaw
• 1 large bunch scallions (approximately 9 scallions)
• 1 (1-lb) clamshell baby spinach
• 1 (5-oz) clamshell mixed greens
• 1 head Romaine or Iceberg lettuce
• Fresh cilantro, parsley, rosemary and thyme (small bunches)
• 1 pint cherry or grape tomatoes
• 1 medium heirloom tomato
• 1 medium red onion
• 4 medium plus 1 large yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 package turkey pepperoni
• Small package sliced deli turkey (about 6 oz)
• Small packages of genoa salami and capicola (about 2 oz each if from deli)
• 1½ lb boneless, skinless chicken thighs
• 4 bone-in chicken thighs
• 4 chicken drumsticks
• 1 1/3 lb 90–93% lean ground turkey or chicken
• 1 lb flank steak
• 1 lb wild salmon fillet

Condiments and Spices

• Extra virgin olive oil and canola oil
• Cooking spray or olive oil mister
• Kosher salt and freshly ground black pepper
• Ground white pepper
• Pure maple syrup
• Red wine vinegar
• Italian seasoning, crushed red pepper flakes, onion powder, garlic powder
• Reduced sodium soy sauce, toasted sesame oil, sesame seeds
• Mayonnaise, gochujang
• Coriander, cumin, turmeric, garam masala, cayenne, cardamom, chili powder, ground cinnamon, bay leaves

Dairy & Refrigerated Items

• 18 large eggs
• 1 quart liquid egg whites
• Small tubs of whipped and unsalted butter
• Small container ghee (optional)
• 1 quart nonfat milk
• Light sour cream
• 8-oz bags of shredded cheddar, gruyere, and part-skim mozzarella
• Small package feta
• Small wedge fresh Parmesan
• 16-oz nonfat plain Greek yogurt

Grains

• Quick oats
• Unbleached all-purpose flour
• Coarse yellow cornmeal
• Whole wheat elbow pasta
• Panko breadcrumbs
• Dry brown rice (or about 7 cups pre-cooked)
• Corn tortillas (about 8)

Canned & Jarred

• 15-oz can chickpeas
• 15-oz can white beans
• 6-oz can wild albacore tuna
• Small jar capers
• Pickled pepperoncini or banana peppers
• Small can sliced black olives
• 14-oz and 28-oz cans diced tomatoes
• 4-oz can no-salt-added tomato paste (or a substitute)
• Small jar marinara or pizza sauce
• 13.5-oz can coconut milk
• 14-oz can pumpkin puree
• 14-oz low sodium vegetable broth
• 32-oz carton regular or reduced-sodium chicken broth

Frozen

• Small package frozen peas

Misc. Dry Goods

• 3 (11-oz) containers Orgain liquid vanilla protein (or similar)
• Brown sugar, granulated sugar, cocoa powder
• Baking powder, cornstarch (optional)
• Small packages hazelnuts or pecans, roasted almonds, walnuts (quantities listed in original plan)
• 1 bottle dry red wine for cooking

You can choose gluten-free options for grains if needed. Adjust quantities if you are cooking for fewer or more people. The shopping list covers all ingredients required to follow this 7-day plan and streamline your meal prep for the week.