Free 7 Day Healthy Meal Plan (Oct 24-30)

posted October 21, 2022 by Gina

A free 7-day, versatile weight loss meal plan together with breakfast, lunch and dinner ideas and a buying checklist. All recipes embody macros and hyperlinks to WW recipe builder to get your private factors.

7 Day Wholesome Meal Plan

Blissful Halloween to all of the little ghosts and goblins on the market! I hope everybody has a protected time celebrating this upcoming weekend! Searching for some candy treats for a celebration? Try my Pumpkin Cheesecake Shooters, Candy Corn Fruit Parfaits or my Skinny Mummy Cake Balls. Been carving pumpkins? Use these seeds up with this Smoky BBQ Spice Roasted Pumpkin Seeds recipe and put a little bit scare into lunch with these French Bread Pizza Mummies.

With grocery costs hovering, many people are having to regulate, cut back and/or get extra artistic with our meals. One of many absolute BEST methods to remain inside a price range and keep wholesome consuming habits is to MEAL PLAN. You may get extra 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Final Skinnytaste Meal Planner

I’m additionally excited to share the Skinnytaste Final Meal Planner is now out there! The 52 week spiral certain meal planner has weekly meal planning grids you may tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as nicely. I hope you’ll love this as a lot as I do!

Purchase the meal planner right here:

A observe about WW Private Factors:

I now not present factors since they fluctuate on the brand new Weight Watchers plans however I do present hyperlinks to WW Private factors recipe builder for all recipes. Search for the orange button within the recipe card says my WW private factors. Click on on that and it takes you to the Weight Watchers web site the place you may see the WW factors and add it to your day (US solely, you have to be logged into your account). All cookbook recipes within the cookbook index are additionally up to date!

About The Meal Plan

If you happen to’re new to my meal plans, I’ve been sharing these free, 7-day versatile wholesome meal plans (you may see my earlier meal plans right here) which can be meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, wine, and many others. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your targets, it’s best to intention for a minimum of 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and many others.

There’s additionally a exact, organized grocery checklist that can make grocery buying a lot simpler and far much less anxious. Save you time and money. You’ll dine out much less typically, waste much less meals and also you’ll have every little thing you want available to assist maintain you on monitor.

Lastly, when you’re on Fb be part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you may be part of here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the email list, you may subscribe here so that you by no means miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. The grocery checklist is complete and consists of every little thing you have to make all meals on the plan.

MONDAY (10/24)
B: Pumpkin Pie Overnight Oats
L: Tuna Egg Salad over 2 cups combined greens
D: Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1 ounce avocado

Whole Energy: 976*

TUESDAY (10/25)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1
ounce avocado
D: Cheesy Rotisserie Chicken Enchilada Skillet

Whole Energy: 1,132*

WEDNESDAY (10/26)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Easy Black Bean Vegetarian Chili with Spiced Yogurt with 2 tablespoons shredded cheddar and 1
ounce avocado
D: Broccoli Beef with ¾ cup brown rice

Whole Energy: 1,114*

THURSDAY (10/27)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and a pear
L: Tuna Poke Salad
D: Air Fryer Herbed Buttermilk Chicken Breast (recipe x 2) with Smashed Sweet Potatoes and Massaged Raw Kale
Salad

Whole Energy: 1,202*

FRIDAY (10/28)
B: ½ cup fast oats** with 1 teaspoon honey, ½ an apple (diced), 1 tablespoon almond milk, 2 tablespoons
chopped pecans, pinch salt
L: LEFTOVER Tuna Poke Salad
D: Korean-Inspired Salmon Tacos with Spicy Slaw and String Beans with Garlic and Oil

Whole Energy: 1,225*

SATURDAY (10/29)
B: Mini Pumpkin Chocolate Chip Muffins with 1 cup plain Greek yogurt with 1 teaspoon honey
L: Red Lentil Soup with Spinach with 2 ounces complete grain baguette and 1 tablespoon butter
D: DINNER OUT

Whole Energy: 788*

SUNDAY (10/30)
B: LEFTOVER Mini Pumpkin Chocolate Chip Muffins with 3/4 cup low fats cottage cheese
L: LEFTOVER Red Lentil Soup with Spinach with 2 ounces complete grain baguette and 1 tablespoon butter
D: Crock Pot Bolognese with Creamy Pumpkin Polenta and a inexperienced salad #
Whole Energy: 1,154*

*That is only a information, ladies ought to intention for round 1500 energy per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left loads of wiggle room so that you can add extra meals resembling espresso, drinks, fruits,
snacks, dessert, wine, and many others.

**Put together oats with water in line with bundle instructions
# Inexperienced salad consists of 6 cups combined greens, 2 scallions and ½ cup every: tomatoes, cucumbers, carrots and chickpeas with ¼ cup mild French dressing.

*Google doc