A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Sept 9-15)
Late summer and early fall mean many things to me–one of them being apple season! While it depends on your region, many apples are ready for picking early fall through November, with Gala, McIntosh and Golden Delicious being some of the first varieties ready to harvest! Check out some of my favorite apple recipes like Crock Pot Applesauce, Apple Nut Bread and these Delightfully Baked Apples. Let me know your favorite orchards to go apple picking!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for at least 1500 calories* per day depending on your goals. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
My 5 Favorite Sales Happening Right Now
Check out my 5 favorite deals and sales happening this weekend.
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (9/9)
B: Burst Tomato Cottage Cheese Caprese Bowl
L: Rainbow Quinoa Salad with Lemon Dressing
D: Macaroni and Cheese Soup with Broccoli and Navel Orange Salad with Avocado
Total Calories: 1,171*
TUESDAY (9/10)
B: Burst Tomato Cottage Cheese Caprese Bowl
L: Rainbow Quinoa Salad with Lemon Dressing
D: Crock Pot Chicken Taco Chili with 2 tablespoons shredded cheese and 1 ounce avocado and 12 tortilla chips
Total Calories: 1,102*
WEDNESDAY (9/11)
B: Mushroom-Spinach Scrambled Eggs with 1 cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Leftover Chicken Taco Chili Stuffed Peppers (recipe x 2) with ¾ cup brown rice**
Total Calories: 1,210*
THURSDAY (9/12)
B: Mushroom-Spinach Scrambled Eggs with 1 cup mixed berries
L: Rainbow Quinoa Salad with Lemon Dressing
D: Skirt Steak, Baby Bok Choy and Zucchini Stir Fry (recipe x 2) with Fried Brown Rice
Total Calories: 1,315*
FRIDAY (9/13)
B: Carrot Banana Protein Smoothie
L: Turkey Club and an apple
D: Fish Florentine with Instant Pot Mashed Potatoes
Total Calories: 1,233*
SATURDAY (9/14)
B: Pumpkin Pecan Banana Bread with ½ cup plain nonfat Greek yogurt with 1 cup mixed berries
L: Italian Sub Salad
D: DINNER OUT
Total Calories: 568*
SUNDAY (9/15)
B: Pumpkin Pecan Banana Bread with 2 scrambled eggs
L: Chicken Nuggets with Apple and Grape Fall Fruit Salad
D: Homemade Hamburger Helper with Easy Garlic Broccolini
Total Calories: 1,274*
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make an extra 3 cups plain brown rice for dinner Thursday.
Shopping list
Produce
- 5 medium navel oranges
- 3 medium lemons
- 1 (12-ounce) container fresh strawberries
- 1 dry pint blueberries
- 2 (6-ounce) containers fresh blackberries or raspberries
- 1 pound green seedless grapes
- 3 medium gala apples
- 4 medium ripe bananas
- 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 7 medium bell peppers (1 yellow, 2 red, 4 your choice)
- 1 small English cucumber
- 2 small zucchini
- 1 small bunch celery
- 1 small bunch carrots
- 2 bunches broccolini
- ¾ pound broccoli florets
- ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
- ½ pound sliced mushrooms
- 2 medium heads baby bok choy
- 2 pounds Russet potatoes
- 1 medium bunch green onions
- 1 small bunch/container fresh basil or Italian parsley
- 1 small bunch cilantro
- 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag mixed greens
- 1 large head Romaine or Iceberg lettuce
- ½ small head red cabbage (or 1 small bag pre-shredded)
- 2 dry pints cherry or grape tomatoes
- 1 small vine-ripened tomato
- 1 small PLUS 3 medium yellow onions
- 1 small red onion
Meat, Poultry and Fish
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ½ pounds lean ground chicken
- ¾ pound 93% lean ground beef
- 1 pound skirt steak
- 1 ¼ pound (4) thick white firm fish fillets (such as grouper, flounder, bass or halibut)
- 1 package center-cut bacon
- ½ pound sliced deli turkey
- 1 small package genoa salami
- 1 small package Capicola
- 1 package turkey pepperoni
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Balsamic glaze
- Nutmeg
- Dry mustard
- Red wine vinegar
- Dijon mustard
- Honey
- Cumin
- Chili powder
- Ponzu
- Reduced sodium soy sauce*
- Oyster sauce
- Chili sesame oil
- Toasted sesame oil
- Turmeric
- Light mayonnaise
- Pumpkin spice
- Cinnamon
- Vanilla extract
- Italian seasoning
- Onion powder
- Garlic powder
- Ketchup, honey mustard, BBQ sauce (optional, for dipping with Chicken Nuggets)
- Paprika
- Worcestershire sauce
- Crushed red pepper flakes (optional, for Broccolini)
- Oregano
Dairy & Misc. Refrigerated Items
- 2 dozen large eggs
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (8-ounce) block reduced fat cream cheese
- 1 small container light sour cream
- 1 small box butter
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 pint lowfat buttermilk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) block reduced fat sharp cheddar cheese
- 1 (8-ounce) bag shredded sharp cheddar cheese
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella and provolone cheese mix
- 1 small wedge fresh Parmesan cheese
- 1 pint nonfat milk
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container unsweetened almond milk or milk of your choice
Grains*
- 1 (16-ounce) package dry small pasta such as elbows or rotini
- 1 medium package dry brown rice (or 6 cups pre-cooked)
- 1 small package dry quinoa (or 4 cups pre-cooked)
- 1 small package white whole wheat or all-purpose flour
- 1 small loaf sliced whole grain bread (such as Dave’s Killer Bread)
- 1 package seasoned breadcrumbs
- 1 large bag tortilla chips
Canned and Jarred
- 1 (15-ounce) can tomato sauce
- 2 (10-ounce) cans diced tomatoes with chilies
- 1 (4-ounce) can chopped green chilies
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can kidney beans
- 1 (8-ounce) can water chestnuts
- 1 small jar pepperoncini or banana peppers
- 1 (2.25-ounce) can sliced black olives
- 1 (32-ounce) carton low sodium chicken broth
- 1 (15-ounce) can chicken broth
- 1 (15-ounce) can pumpkin puree
- 1 small jar unsweetened apple sauce
Frozen
- 1 (10-ounce) package corn kernels
- 1 (10-ounce) package cauliflower rice
- 1 small package peas and carrots
Misc. Dry Goods
- Cornstarch
- Baking soda
- Unflavored pea or whey protein powder
- 1 small package ground flaxseed (flax meal)
- 1 small package light brown sugar
- 1 medium package pecan halves (if buying from bulk bin, you need 1 ¼ cup)
*You can buy gluten free, if desired
