Free 7 Day Healthy Meal Plan (Sept 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!

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!)

Check out my 5 favorite deals and sales happening this weekend.

S،pping list

Produce

• 5 medium navel oranges
• 3 medium lemons
• 1 (12-ounce) container fresh strawberries
• 1 dry pint blueberries
• 2 (6-ounce) containers fresh blackberries or raspberries
• 1 pound green seedless g،s
• 3 medium gala apples
• 4 medium ripe bananas
• 1 small (5-ounce) PLUS 1 large (7-ounce) H، avocados
• 2 medium heads garlic
• 1 (2-inch) piece fresh ،
• 7 medium bell peppers (1 yellow, 2 red, 4 your c،ice)
• 1 small English cu،ber
• 2 small zuc،i
• 1 small bunch celery
• 1 small bunch carrots
• 2 bunches broccolini
• ¾ pound broccoli florets
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• ½ pound sliced mushrooms
• 2 medium heads baby bok c،y
• 2 pounds Russet ،atoes
• 1 medium bunch green onions
• 1 small bunch/container fresh basil or Italian parsley
• 1 small bunch cilantro
• 1 (1-pound) clams،/bag baby spinach
• 1 (5-ounce) clams،/bag mixed greens
• 1 large head Romaine or Iceberg lettuce
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 2 dry pints cherry or g، tomatoes
• 1 small vine-ripened tomato
• 1 small PLUS 3 medium yellow onions
• 1 small red onion

Meat, Poultry and Fish

• 1 ½ pounds (3) ،less, skinless chicken ،s
• 1 ½ pounds lean ground chicken
• ¾ pound 93% lean ground beef
• 1 pound skirt steak
• 1 ¼ pound (4) thick white firm fish fillets (such as grouper, flounder, b، or halibut)
• 1 package center-cut bacon
• ½ pound sliced deli turkey
• 1 small package genoa salami
• 1 small package Capicola
• 1 package turkey pepperoni

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)
• Balsamic glaze
• Nutmeg
• Dry mus،
• Red wine vinegar
• Dijon mus،
• Honey
• Cumin
• Chili powder
• Ponzu
• Reduced sodium soy sauce*
• Oyster sauce
• Chili sesame oil
• Toasted sesame oil
• Turmeric
• Light mayonnaise
• Pumpkin ،e
• Cinnamon
• Vanilla extract
• Italian seasoning
• Onion powder
• Garlic powder
• Ketchup, ،ney mus،, BBQ sauce (optional, for dipping with Chicken Nuggets)
• Paprika
• Worcester،re sauce
• Crushed red pepper flakes (optional, for Broccolini)
• Oregano

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (16-ounce) container low ، cottage cheese (I like Good Culture)
• 1 (32-ounce) container non، plain Greek yogurt (Fage or Stonyfield)
• 1 (8-ounce) block reduced ، cream cheese
• 1 small container light sour cream
• 1 small box ،er
• 1 small tub whipped ،er (can sub regular ،er in Mashed Potatoes, if desired)
• 1 pint low، ،ermilk
• 1 (8-ounce) carton half and half
• 1 (8-ounce) block reduced ، sharp cheddar cheese
• 1 (8-ounce) bag shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded reduced ، cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella and provolone cheese mix
• 1 small wedge fresh Parmesan cheese
• 1 pint non، milk
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container unsweetened almond milk or milk of your c،ice

Grains*

• 1 (16-ounce) package dry small pasta such as elbows or rotini
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 small package white w،le wheat or all-purpose flour
• 1 small loaf sliced w،le grain bread (such as Dave’s Killer Bread)
• 1 package seasoned breadc،bs
• 1 large bag tortilla chips

Canned and Jarred

• 1 (15-ounce) can tomato sauce
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can c،pped green chilies
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (8-ounce) can water chestnuts
• 1 small jar pepperoncini or banana peppers
• 1 (2.25-ounce) can sliced black olives
• 1 (32-ounce) carton low sodium chicken broth
• 1 (15-ounce) can chicken broth
• 1 (15-ounce) can pumpkin puree
• 1 small jar unsweetened apple sauce

Frozen

• 1 (10-ounce) package corn kernels
• 1 (10-ounce) package cauliflower rice
• 1 small package peas and carrots

Misc. Dry Goods

• Cornstarch
• Baking soda
• Unflavored pea or whey protein powder
• 1 small package ground flaxseed (flax meal)
• 1 small package light brown sugar
• 1 medium package pecan halves (if buying from bulk bin, you need 1 ¼ cup)

*You can buy gluten free, if desired