A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers SmartPoints®.

Finally! Pumpkin patch and hay ride time! Pumpkin Pie Dip  is one of my fall favorites! It is perfect to bring to a party, one of my friends actually serves it in a hollowed out small pumpkin for a festive presentation! Serve with apple slices or ginger snaps (those are extra points though!)

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. You should aim for around 1500 calories* per day.

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!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

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. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (10/14)
B: 2 hard-boiled eggs (0) and an orange (0)
L: Antipasto Salad (6) and 6 Triscuits (3)
D: Creamy Roasted Cauliflower Chowder (6) with a small whole wheat roll (3)
Totals: Freestyle™ SP 18, Calories 885*

TUESDAY (10/15)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ an apple, chopped (0), 1 tablespoon skim milk (0), 1
tablespoon chopped pecans (2), pinch salt
L: LEFTOVER Creamy Roasted Cauliflower Chowder (6) with a small whole wheat roll (3)
D: Slow Cooker Santa Fe Chicken (0) with 2 tablespoons cheddar (2) Chipotle’s Cilantro Lime Rice (recipe x 2) (6)

Totals: Freestyle™ SP 24, Calories 952*

WEDNESDAY (10/16)
B: Avocado Toast with Sunny Side Egg (4)
L: LEFTOVER Creamy Roasted Cauliflower Chowder (6) with a small whole wheat roll (3)
D: LEFTOVER Slow Cooker Santa Fe Chicken (0) with 2 tablespoons cheddar (2) Chipotle’s Cilantro Lime Rice (6)

Totals: Freestyle™ SP 21, Calories 968*

THURSDAY (10/17)
B: Avocado Toast with Sunny Side Egg (4)
L: Antipasto Salad (6)
D: Spaghetti Carbonara (10) with a green salad (2)*

Totals: Freestyle™ SP 22, Calories 1,024*

FRIDAY (10/18)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ an apple, chopped (0), 1 tablespoon skim milk (0), 1
tablespoon chopped pecans (2), pinch salt
L: Antipasto Salad (6)
D: Mediterranean Sea Bass (4) with ¾ cup quinoa (5)

Totals: Freestyle™ SP 21, Calories 996*

SATURDAY (10/19)
B: BLT Egg Sandwich (6) (recipe x 4)
L: Red Lentil Soup (1)
D: DINNER OUT!

Totals: Freestyle™ SP 7, Calories 543*

SUNDAY (10/20)
B: Yogurt Waffles (4) with 1 1 tablespoon peanut butter (3) and ½ banana, sliced (0)
L: LEFTOVER Red Lentil Soup (1)
D: Skinny Salisbury Steak with Mushroom Gravy # (5) with Skinny Garlic Mashed Potatoes (5) and Roasted
Asparagus (0)

Totals: Freestyle™ SP 18, Calories 1,036*

*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.

**Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, chickpeas and 2
tablespoons light vinaigrette
# Freeze any leftover you/your family won’t eat.

(more…)

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