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HomeHealthy EatingFree 7 Day Healthy Meal Plan (Sept 16-22)

Free 7 Day Healthy Meal Plan (Sept 16-22)


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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 16-22)
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Free 7 Day Healthy Meal Plan (Sept 16-22)

I love pears, they are so versatile and great in dessert or a fall salad! My Baked Pears with Walnuts and Honey are made with just 4 ingredients (you can even eat them for breakfast!) and I love Royal Riviera, Bosc and Anjou for baking for the best texture and taste. Check out this ripening chart to see what is in season near you!

This Kale and Butternut Squash Salad with Pears and Almonds just screams fall, but if you are looking for something warm try my Pork Chops and Pears with Spicy Mustard Greens for a different twist!

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:

A note about WW Points

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

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 I found for 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 (9/16)
B: Pumpkin Overnight Oats
L: Cranberry Chicken Salad on Apple Slices
D: Margherita Pizza with Autumn Salad with Pears and Gorgonzola
Total Calories: 1,119*

TUESDAY (9/17)
B: Pumpkin Overnight Oats
L: Cranberry Chicken Salad on Apple Slices
D: Pork Carnitas with 2 corn tortillas, 2 ounces avocado and Pico de Gallo
Total Calories: 1,110*

WEDNESDAY (9/18)
B: Eggs with Cottage Cheese (½ recipe), 1 slice whole wheat toast and 1 cup berries
L: Italian Sub Broccoli Salad (½ recipe)
D: LEFTOVER Pork Carnitas over Chipotle’s Cilantro Lime Rice with Corn Salsa and 2 tablespoons shredded cheese

Total Calories: 1,129*

THURSDAY (9/19)
B: Eggs with Cottage Cheese (½ recipe), 1 slice whole wheat toast and 1 cup berries
L: Italian Sub Broccoli Salad
D: Sesame Chicken with Wilted Baby Spinach with Garlic and Oil
Total Calories: 1,246*

FRIDAY (9/20)
B: Air Fryer Breakfast Banana Split
L: Italian Sub Broccoli Salad
D: Angel Hair Pasta with Shrimp and Tomato Cream Sauce with Arugula Salad
Total Calories: 1,132*

SATURDAY (9/21)
B: Apple Bread with ½ cup plain nonfat Greek yogurt with 1 cup mixed berries
L: BLT Salad with Avocado
D: DINNER OUT

Total Calories: 436*

SUNDAY (9/22)
B: Apple Bread with 2 scrambled eggs and 2 slices bacon
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with 1 cup grapes
D: Carne Guisada with ¾ cup rice and Aji Picante

Total Calories: 1,051*

*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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