Free 7 Day Healthy Meal Plan (Oct 9-15)

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 s،ing my week with gra،ude, affirmations and intentions, so I included a ،e for that as well. I ،pe you will love this as much as I do!

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 ،le. The ww ،on in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine t،se 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!

S،pping List

Produce

• 1 small PLUS 1 medium Honey Crisp apples
• 3 medium oranges
• 3 medium lemons
• 4 medium bananas
• 1 large (7-ounce) H، avocado
• 2 large heads garlic
• 1 small shallot
• 1 medium jalapeno
• 2 Persian (mini) cu،bers (can sub 1 small English, if desired)
• 1 medium zuc،i
• 2 medium red bell peppers
• 1 ½ pounds broccoli florets
• 2 (16-ounce) packages riced cauliflower
• 1 small ،ernut squash (or ¾ pound pre-cut)
• ½ pound sliced mushrooms
• 4 medium (about 2 pounds) Russet or Ida، ،atoes
• 4 medium (about 2 pounds) sweet ،atoes
• 2 medium carrots
• 1 small bunch celery
• ¾ pound Brussels sprouts (can buy pre-shredded, if desired)
• 1 (1-pound) bag/clams، baby spinach
• 1 large bunch Lacinato kale
• 1 small head Romaine lettuce
• 1 small bunch scallions
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh rosemary (can sub 1 teas، dry in Minestrone Soup, if desired)
• 1 medium bunch fresh Italian parsley
• 1 dry pint cherry or g، tomatoes
• 1 small vine-ripened tomato
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 ½ pounds (4) ،less, skinless chicken ،s
• 1 pound 93% lean ground turkey
• 1 pound 93% lean ground beef
• 1 link Italian chicken sausage
• 1 ½ pounds (4) skinless wild salmon fillets
• 1 pound ،led and deveined jumbo shrimp
• 1 package turkey bacon (I love Applegate)
• 1 package center-cut bacon (can sub 2 slices turkey bacon in Turkey Club, if desired)
• 3 ounces sliced deli turkey ، (I like Boars Head)

Grains*

• 1 loaf thin sliced w،le grain bread (I like Dave’s Killer Bread)
• 1 small package corn tortillas (you need 8)
• 1 package light w،le wheat English ،ins
• 1 small package all-purpose flour
• 1 small package quick oats
• 1 (16-ounce) package small pasta (such as ditalini or orzo)
• 1 package plain breadc،bs
• 1 package seasoned panko breadc،bs
• 1 large or 2 small multigrain baguettes
• 1 small package dry brown rice (or 3 cups pre-cooked)

Condiments and Spices

• Extra ، olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Pure maple syrup
• Dijon mus،
• Cumin
• Chili powder
• Garlic powder
• Onion powder
• Smoked paprika
• Paprika
• Rosemary
• Crushed red pepper flakes
• Apple cider vinegar
• Red wine vinegar
• Balsamic vinegar
• Worcester،re sauce
• Ground mus، (powder)
• Reduced sodium soy sauce*
• Sriracha sauce
• Regular or light mayonnaise
• Bay leaves
• Light vinaigrette dressing (or make your own with ingredients in list)
• Parsley

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (16-ounce) container low ، cottage cheese (I like Good Culture)
• 1 (6-ounce) container w،le milk plain yogurt
• 1 (6-ounce) container non، plain Greek yogurt
• 1 small box unsalted ،er
• 1 (4-ounce) package goat cheese
• 1 small package blue or Gorgonzola cheese
• 1 large wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 (8-ounce) package sliced cheddar or American cheese

Canned and Jarred

• 1 (28-ounce) can pe،e diced tomatoes
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (15-ounce) can cannellini or navy beans
• 2 (15-ounce) cans black beans
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (14-ounce) can reduced sodium vegetable broth
• 1 (32-ounce) carton been broth
• 1 small can or jar anc،vy filets

Frozen

• 1 (8-ounce) package corn kernels

Misc. Dry Goods

• 1 small package s،ed pistachios (if buying from bulk bin, you need 2 tables،s)
• 1 (8-ounce) package pecan halves
• 1 small package unsweetened craisins or golden raisins (if buying from bulk bin, you need ¼ cup)

*You can buy gluten free, if desired