A complimentary, flexible 7-day meal plan featuring breakfast, lunch and dinner plus a complete shopping list. Every recipe lists calories and the updated Weight Watchers Freestyle™ SmartPoints® to help you track easily.
Pumpkin season can start whenever you want it to. This week’s plan includes Skinny Mini Pumpkin Chocolate Chip Muffins along with comforting fall recipes such as Broccoli and Cheese Potato Soup and Quick Beef Chili. Each dish is linked to the full recipe so you can review ingredients, instructions and nutrition information before you cook.
If you’re new here, I share weekly free, flexible 7-day meal plans that serve as a practical guide. They are intentionally adaptable so you can add coffee, beverages, fruit, snacks, dessert, wine or swap any recipe for something you prefer. You’ll find more recipes by course in the recipe index linked throughout the plan. The daily target for this plan is approximately 1500 calories for women, with plenty of flexibility to increase or decrease intake to suit your needs.
To make shopping easier, there’s a detailed and organized grocery list. It helps save time and money, reduces food waste, and ensures you have everything on hand to cook meals at home instead of dining out. Where helpful, I note brands and substitutions I use regularly—check your pantry because many common condiments and staples may already be available.
If you use Facebook, consider joining the Skinnytaste Facebook Community where members share photos and ideas from the recipes. It’s a great place to get inspiration, swap tips and see how others adapt the meals.
THE DETAILS:
Breakfast and lunch Monday–Friday are planned as single servings, while dinners and weekend meals are sized for a family of four. Several recipes yield leftovers suitable for a second meal or lunch the next day. There is no one-size-fits-all meal plan; this layout aims to appeal to a broad range of tastes while remaining Weight Watchers–friendly. I include Freestyle points for convenience—feel free to swap any dishes or use the plan for inspiration.
The grocery list provided covers everything needed to prepare the week’s recipes. It includes produce, protein, pantry staples and refrigerated items. You’ll find suggestions for brand swaps and gluten-free alternatives where appropriate. Many recipes reuse the same ingredients, which helps streamline shopping and minimize waste.
This plan is realistic and flexible. There’s ample room for cocktails, snacks, desserts and nights out. You can also rearrange the schedule to fit your calendar. If you try these plans, please let me know—that feedback helps me decide whether to continue sharing them.
MONDAY (9/10)
B: Skinny Mini Pumpkin Chocolate Chip Muffins (7) and a banana (0)
L: Chicken Salad with Lemon and Dill (1) over 1½ cups romaine (0) and sliced cucumber (0)
D: Broccoli and Cheese Potato Soup (7) with a green salad (2)
Totals: Freestyle™ SP 17, Calories 854
TUESDAY (9/11)
B: Skinny Mini Pumpkin Chocolate Chip Muffins (7) and a pear (0)
L: Chicken Salad with Lemon and Dill (1) over 1½ cups romaine (0) and sliced cucumber (0)
D: Green Scallop Tacos (7) with 1¼ cups Cilantro Lime Cauliflower “Rice” (1)
Totals: Freestyle™ SP 16, Calories 902
WEDNESDAY (9/12)
B: Skinny Mini Pumpkin Chocolate Chip Muffins (7) and a banana (0)
L: Chicken Salad with Lemon and Dill (1) over 1½ cups romaine (0) and sliced cucumber (0)
D: Quick Beef Chili (4) with 2 tablespoons reduced-fat Mexican blend cheese (1)
Totals: Freestyle™ SP 13, Calories 848
THURSDAY (9/13)
B: Skinny Mini Pumpkin Chocolate Chip Muffins (7) and a pear (0)
L: Canned Tuna Ceviche (3) and 8 carrot sticks (0)
D: Cheesy Jalapeño Popper Baked Stuffed Chicken (5) with Skillet Mexican Zucchini (4)
Totals: Freestyle™ SP 19, Calories 902
FRIDAY (9/14)
B: Overnight Oats with Figs and Honey (7)
L: Canned Tuna Ceviche (3) and 8 carrot sticks (0)
D: 1 cup Cilantro Lime Shrimp (1) with Fiesta Bean Salad (4)
Totals: Freestyle™ SP 15, Calories 933
SATURDAY (9/15)
B: Sausage, Cheese and Veggie Egg Bake (4)
L: Prosciutto, Mozzarella and Fig Salad with Arugula (6)
D: Dinner out
Totals: Freestyle™ SP 10, Calories 426
SUNDAY (9/16)
B: Leftover Sausage, Cheese and Veggie Egg Bake (4)
L: Loaded “Nacho” Chicken Tostada (5)
D: Stuffed Baked Pork Chops with Prosciutto and Mozzarella (7) with Easy Garlic Broccolini (1)
Totals: Freestyle™ SP 17, Calories 807
Notes:
• Freeze any leftovers your family won’t eat to preserve freshness.
• The green salad referenced includes 4 cups romaine, 2 scallions and ½ cup each of tomatoes, cucumber and chickpeas, plus 2 tablespoons light vinaigrette.
• Some breakfasts (like overnight oats) can be prepared the night before for convenience.
• Calorie estimates are a guide; women should aim for around 1500 calories per day. Use a personalized calculator to estimate your own needs. The plan leaves room for added coffee, beverages, fruit, snacks, dessert or wine.