Free 7 Day Healthy Meal Plan (Oct 21-27)

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A free 7-day, flexible weight loss meal plan including breakfastlunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

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Free 7 Day Healthy Meal Plan (Oct 21-27)

For those who follow my free, weekly meal plans, keep an eye out! The next few weeks I will be alternating my regular plans with my new high protein meal plans. I have had so many positive comments about the high protein ones that I want to keep offering them!

On another note- October means all things pumpkin! From Pumpkin Overnight Oats, Pumpkin Bread and White Bean Pumpkin Turkey Chili to one my favorites- Pumpkin Pie Dip, you are sure to please every pumpkin lover in the family!

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. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. 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.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

My 5 Favorite Sales Happening Right Now

Check out my 5 favorite deals and sales happening this weekend.

  • Calpak Anniversary Sale: Get up to 50% off sitewide, including $20 off the Luka Duffel, which is perfect for weekend trips and works as a personal item on airplanes. 
  • Instant Pot Duo – $102 at Amazon (Originally $119.99): Save nearly $20 on one of my favorite cooking gadgets that’s perfect for making cozy soups.
  • Beautiful 6 Qt Programmable Slow Cooker – $49.96 at Walmart (Originally $69): This pretty slow cooker by Drew Barrymore is super affordable.
  • Project Cloud Genuine Suede Ankle Boots – $39.95 at Amazon (Originally $64.95): These cozy UGG lookalikes look super cozy for running errands or wearing as your house slippers.
  • Wayfair Big Holiday Sale: Get up to 60% off seasonal rugs, decor, and furniture to start decorating for the season early.

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 (10/21)
B: Mushroom-Spinach Scrambled Eggs
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Spicy Black Bean Burgers with Chipotle Mayonnaise with Raw Beet Salad with Apples and Carrots

Total Calories: 1,089*

TUESDAY (10/22)
B: Mushroom-Spinach Scrambled Eggs
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Madison’s Favorite Beef Tacos with Quick Black Beans (recipe x 2)
Total Calories: 1,131*

WEDNESDAY (10/23)
B: Greek Cottage Cheese Bowl
L: Classic Chicken Salad in a whole wheat pita with an orange
D: LEFTOVER Madison’s Favorite Beef Tacos with Quick Black Beans
Total Calories: 1,046*

THURSDAY (10/24)
B: Huevos Rancheros (½ recipe)
L: Classic Chicken Salad in a whole wheat pita with an orange
D: Escarole Pasta with Sausage and Peppers and Arugula Salad
Total Calories: 1,151*

FRIDAY (10/25)
B: Huevos Rancheros (½ recipe)
L: LEFTOVER Escarole Pasta with Sausage and Peppers
D: Asian Salmon Bowl

Total Calories: 1,107*

SATURDAY (10/26)
B: Protein PB & J Smoothie Bowls (recipe x 4)
L: Sausage Tortellini Soup with 2 ounces multigrain baguette
D: DINNER OUT

Total Calories: 770*

SUNDAY (10/27)
B: Peanut Butter Breakfast Oatmeal Bowls (recipe x 4)
L: Air Fryer Chicken Wings with Low-Fat Buttermilk Ranch Dressing and 8 baby carrots
D: Fig Balsamic Roasted Pork Tenderloin with Raw Shredded Brussels Sprouts with Lemon and Oil and  Roasted Butternut Squash

Total Calories: 1,095*

*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.

*Google doc



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