Skinnytaste Meal Plan (October 7-October 13)

Weight Loss Meals

posted October 5, 2019 by Gina

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®.

As fall finally starts to settle in (in most places anyway!) and pumpkin season is upon us- check out these easy recipes to save those seeds! Smoky BBQ Spiced Roasted Pumpkin Seeds and Roasted Pumpkin Seeds. Let me know how you like them!

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!


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 (10/7)
B: Broccoli and Cheese Egg Muffins* (1) with a clementine (0)
L: BLT with Avocado (9) and an apple (0)
D: Chickpea Tomato Soup (1) and 2 ounces multigrain baguette (3) with 1 tablespoon whipped butter (3)

Totals: Freestyle™ SP 17, Calories 1,037**

TUESDAY (10/8)
B: Broccoli and Cheese Egg Muffins (1) with ½ a grapefruit (0)
L: LEFTOVER Chickpea Tomato Soup (1) with 2 ounces multigrain baguette (3)
D: Crock Pot Kalua Pork (6) in 2 corn tortillas (3) with 2 ounces avocado (3) and Quick Cabbage Slaw (2)

Totals: Freestyle™ SP 19, Calories 1,044**

B: Broccoli and Cheese Egg Muffins (1) with a clementine (0)
L: LEFTOVER Chickpea Tomato Soup (1) with 2 ounces multigrain baguette (3)
D: Crock Pot Kalua Pork (6) with ¾ cup brown rice (5) and Asian Cabbage Mango Slaw (1)
Totals: Freestyle™ SP 17, Calories 977**

THURSDAY (10/10)
B: Broccoli and Cheese Egg Muffins (1) with ½ a grapefruit (0)
L: Turkey sandwich # (7) and an apple (0)
D: One Skillet Chicken with Bacon and Green Beans (2) with Instant Pot Mashed Potatoes (5)

Totals: Freestyle™ SP 15, Calories 930**

FRIDAY (10/11)
B: Overnight Oats in a Jar (5)
L: Turkey sandwich # (7) and an apple (0)
D: Angel Hair with Shrimp and Asparagus (8)

Totals: Freestyle™ SP 20, Calories 983**

SATURDAY (10/12)
B: Pumpkin Cream Cheese Muffins (7) with a pear (0)
L: Lentil Bowls with Avocado, Eggs and Cholula (2) (recipe x 2)

Totals: Freestyle™ SP 9, Calories 613**

SUNDAY (10/13)
B: Pumpkin Cream Cheese Muffins (7) with a clementine (0)
L: 1 ½ servings of Autumn Salad with Pear and Gorgonzola (7)
D: Roast Chicken with Rosemary and Lemon (5) with Roasted Delicata Squash with Turmeric (2)

Totals: Freestyle™ SP 21, Calories 929**

*Prep Sunday night, if desired.
**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.
# Includes 100 calorie roll/bread, 2 ounces turkey, 2 teaspoons mustard, 1 leaf lettuce, 1 slice red onion and 2 ounce

**google doc

Shopping List


  • 6 large clementines (Cuties)
  • 1 medium grapefruit
  • 3 medium apples (any variety)
  • 1 (under ripe) mango
  • 1 small banana
  • 8 medium pears (any variety)
  • ½ pound French green beans
  • 1 pound asparagus
  • 2 pounds Russet potatoes
  • 28 ounces (2) Delicata squash
  • 1 (6-ounce) container fresh blueberries
  • 1 small head green cabbage
  • 1 (10-ounce) bag/clamshell mixed baby greens, spinach or arugula
  • 1 small bunch baby spinach
  • 1 medium lemon
  • 1 medium lime
  • 1 medium head garlic
  • 1 medium shallot
  • 1 pound broccoli florets
  • 1 medium (5-ounce) and 2 large (6-ounce) Hass avocados
  • 1 small bunch/container fresh rosemary
  • 1 small bunch fresh cilantro
  • 1 small bunch/container fresh thyme (can sub ½ teaspoon Herbs de Provence in Skillet Chicken,
    if desired)
  • 1 small bunch/container fresh basil (can sub another fresh herb or 2 teaspoons dry in Chickpea
    Soup, if desired)
  • 1 small bunch celery
  • 1 medium carrot
  • 1 small bag shredded carrots (can sub 1 medium carrot and shred yourself, if desired)
  • 1 small bunch scallions
  • 1 small red bell pepper
  • 1 dry pint grape or cherry tomatoes
  • 7 plum tomatoes
  • 1 small vine-ripened tomato
  • 1 medium yellow onion
  • 1 small red onion

Meat, Poultry and Fish

  • 1 package center-cut bacon
  • 1 (2-3 pound) trimmed pork shoulder blade roast
  • 1 pound boneless, skinless chicken breasts
  • 12 ounces large peeled and deveined shrimp
  • 1 (3-pound) whole chicken
  • 4 ounces sliced deli turkey


  • 1 loaf whole grain bread (or 100 calorie deli thins)
  • 1 bag dry brown rice (or 3 cups pre-cooked)
  • 1 (12-ounce) multigrain baguette
  • 1 container quick oats
  • 1 package angel hair pasta
  • 1 package white whole wheat flour
  • 1 package unbleached all-purpose flour
  • 1 package corn tortillas (you need 8)

Condiments and Spices

  • Extra virgin olive oil
  • Canola or vegetable oil
  • Cooking spray
  • Olive oil spray (or get a Misto oil mister)
  • Kosher salt (I like Diamond Crystal)
  • Pepper grinder (or fresh peppercorns)
  • Bay leaves
  • Liquid mesquite smoke
  • Red Hawaiian sea salt (or any sea salt)
  • Apple cider vinegar
  • Rice vinegar
  • Red wine vinegar
  • Reduced sodium soy sauce*
  • Sesame oil
  • Sesame seeds (black and white or just one)
  • Dijon mustard
  • Yellow mustard (can sub 2 teaspoons Dijon on Turkey Sandwich, if desired)
  • NuNaturals liquid vanilla stevia (or your favorite sweetener)
  • Cinnamon
  • Herbs de Provence
  • Red pepper flakes
  • Cholula hot sauce
  • Raw sugar
  • Nutmeg
  • Vanilla extract
  • Coconut oil
  • Pumpkin pie spice
  • Honey
  • Turmeric
  • Garlic powder

Dairy &  Misc. Refrigerated Items

  • 1 dozen large eggs
  • 1 pint liquid egg whites
  • 1 (8-ounce) block 1/3 less fat cream cheese
  • 1 small container or wedge gorgonzola cheese
  • 1 small bag reduced fat shredded cheddar cheese
  • 1 pint 1% buttermilk
  • 1 (8-ounce) tub light sour cream
  • 1 wedge fresh parmesan cheese
  • 1 wedge fresh Pecorino Romano (can sub ¼ cup parmesan in Egg Muffins, if desired)
  • 1 (8-ounce) tub whipped butter
  • 1 pint unsweetened almond milk (or skim or soy)

Canned and Jarred

  • 2 (15-ounce) cans chickpeas
  • 1 (28-ounce) can crushed tomatoes
  • 1 (32-ounce) carton reduced or low sodium chicken broth
  • 1 (14.5-ounce) can chicken broth
  • 1 (15-ounce) can pureed pumpkin (not pumpkin pie filling)

Misc. Dry Goods

  • 1 small package chia seeds (if buying from bulk bin, you need ½ tablespoon)
  • 1 bottle crisp white wine (such as Sauvignon Blanc)
  • Baking soda
  • 1 small bag pecan halves
  • 1 package dry lentils (or 3 cups pre-cooked)

*You can buy gluten free, if desired

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