A free, flexible 7-day meal plan with breakfast, lunch and dinner plus a complete shopping list. All recipes list calories and Weight Watchers Freestyle™ SmartPoints® to help you stay on track.
Happy October — my favorite month and birthday week! If you pre-ordered, the new Skinnytaste One and Done Cookbook will be arriving soon. For anyone using the cookbooks, the updated Weight Watchers points for recipes across the books are available in the cookbook index.
If you’re new here, I create these free, 7-day flexible healthy meal plans as a guide with plenty of room to customize. You can add extra coffee, snacks, dessert, wine, or swap recipes to suit your tastes. Search recipes by course in the index. The plan is designed around roughly 1,500 calories per day as a starting point, with Weight Watchers SmartPoints included for convenience.
Along with the menus, there’s an organized grocery list to streamline shopping and reduce stress. Planning your week will help save time, cut food waste, and keep you prepared so you’re less likely to eat out last minute.
If you use Facebook, join the Skinnytaste Facebook Community where members share photos and tips for the recipes—it’s a helpful place for ideas and support.
THE DETAILS:
Breakfasts and lunches Monday through Friday are sized for one person. Dinners and all weekend meals are sized for a family of four. Many recipes yield leftovers suitable for a second night or for lunch the next day. There’s no one-size-fits-all plan, but this layout is designed to appeal broadly while remaining flexible. All recipes shown are Weight Watchers friendly and list Freestyle SmartPoints for easy reference. Feel free to substitute recipes or adjust portions to fit your needs.
The grocery list below includes everything you need for the week and suggests brands I often use. Before you shop, check your pantry—many common condiments and spices are used repeatedly, so you may already have several items on hand.
This meal plan is realistic and forgiving—there’s ample wiggle room for cocktails, snacks, desserts, and dining out. You can move meals around if your schedule requires it. If you try these plans, please let me know: your feedback helps decide whether to continue sharing them.
MONDAY (10/1)
B: Petite Crustless Quiche (5) and a banana (0)
L: 2 servings Heirloom Tomato Sandwich (8)
D: Minestrone Soup (2) with Easy Garlic Knots (2)
Totals: Freestyle™ SP 17, Calories 924
TUESDAY (10/2)
B: Petite Crustless Quiche (5) with a pear (0)
L: Leftover Minestrone Soup (2) with Easy Garlic Knots (2)
D: Skillet Cauliflower “Arroz” con Pollo (8)
Totals: Freestyle™ SP 17, Calories 1,060
WEDNESDAY (10/3)
B: Petite Crustless Quiche (5) with a pear (0)
L: Leftover Minestrone Soup (2) with Easy Garlic Knots (2)
D: Cuban Picadillo (3) over ¾ cup brown rice (5) with Quick Cabbage Slaw (2)
Totals: Freestyle™ SP 19, Calories 1,049
THURSDAY (10/4)
B: Petite Crustless Quiche (5) and a banana (0)
L: Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Chicken Marsala Meatballs (5) with Roasted Spaghetti Squash (0)
Totals: Freestyle™ SP 19, Calories 913
FRIDAY (10/5)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Picadillo Quesadillas (6) with 2 ounces avocado (3)
D: Flounder Milanese with Arugula and Tomatoes (3) and Creamy Cauliflower Purée (1)
Totals: Freestyle™ SP 18, Calories 833
SATURDAY (10/6)
B: Breakfast Burrito Bowl with Spiced Butternut Squash (3)
L: Chicken and Lentil Soup (1)
D: Dinner out
Totals: Freestyle™ SP 4, Calories 490
SUNDAY (10/7)
B: Applesauce Nut Bread (5) with 1 cup mixed berries (0)
L: Leftover Chicken and Lentil Soup (1)
D: Pork Chops and Applesauce (4) with Skinny Buttermilk Mashed Potatoes with Chives (5) and Easy Garlic Broccolini (1)
Totals: Freestyle™ SP 16, Calories 842
*Freeze any leftovers you or your family won’t eat.
**This plan is a guide. Women should aim for around 1,500 calories per day; adjust based on your needs. I’ve left space for extras like coffee, beverages, fruit, snacks, dessert or wine.
***Use leftover Picadillo to make a quesadilla Wednesday night for lunch on Thursday and Friday if desired.
#Make applesauce on Saturday to use in the applesauce nut bread recipe.
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