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Free 7-Day Healthy Meal Plan (September 25 – October 1) improvementsfitness

Free 7-Day Healthy Meal Plan (September 25 – October 1) improvementsfitness
Free 7-Day Healthy Meal Plan (September 25 – October 1) improvementsfitness

Free 7-Day Healthy Meal Plan (September 25 – October 1)

Thank you for all the love you have shown me this week! From all the nice comments on Good Morning America, to meeting so many of you in New Jersey, to all the great reviews Simple slim taste! My heart is full and my cup runs over. If you don’t have the book yet, you can see the table of contents (and WW points) in my cookbook index.

With grocery prices on the rise, many of us are having to adapt, cut back, and/or get more creative with our meals. One of the absolute best ways to stay within budget and maintain healthy eating habits is a meal plan. You can get more budget-friendly 5-day meal plans by subscribing to Relish+ (get your free 14-day trial here!

The Ultimate Skinnytaste Meal Planner

Get the ultimate meal planner from Skinnytaste! The 52-week spiral meal planner contains weekly meal planning grids that you can tear out and place on your refrigerator if you wish, a 12-week meal plan, 30 (15 new recipes), and tear-out grocery lists. I like to start my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you love this as much as I do!

Purchase the Skinnytaste Meal Planner here:

  • Amazon
  • Barnes & Nobles
  • Indie Bound

A note about WW points

If you’re following Weight Watchers, all the recipes here have been updated to reflect what’s new Weight Watchers Program, With the points displayed under the recipe title. the Wet button The recipe card takes you to Weight Watchers website Where you can see the recipe builder used to select those points and add them to your day (US only, must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About the meal plan

If you’re new to my meal plans, I’ve shared my free flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to serve as a guide, along with… Lots of room to maneuver for every Add more food Or coffee, drinks, fruits, snacks, desserts, wine, etc. Or replace recipes with meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all, and this will vary depending on your goals, age, weight, etc.

There is also an accurate and organized grocery list that will make grocery shopping much easier and less stressful. Saves you money and time. You’ll eat out less, waste less food, and have everything you need on hand to help you stay on track.

Meal plan:

Breakfasts and lunches Monday through Friday are designed to serve one person, while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all meals according to plan.

Monday (9/25)
B: Pumpkin baked oatmeal cups with bananas
For: 5-ingredient salmon salad on one slice of sourdough bread and an apple
D: Roasted Whole Chicken with Lemon and Rosemary with Slow Cooker Garlic Mashed Potatoes and Roasted Green Beans with Caramelized Onions

Total calories: 1,098*

Tuesday (9/26)
B: Pumpkin baked oatmeal cups with bananas
For: 5-ingredient salmon salad on one slice of sourdough bread and an apple
D: Skillet Ground Türkiye Tacos

Total calories: 1,047*

Wednesday (9/27)
B: Pumpkin baked oatmeal cups with bananas
For: 5-ingredient salmon salad on one slice of sourdough bread and an apple
D: Squash mac and cheese with grilled vegetables and a green salad**
Total calories: 1,000*

Thursday (9/28)
B: Pumpkin baked oatmeal cups with bananas
For: Leftover pumpkin and cheese with roasted vegetables and a green salad
D: French Onion Chicken with Roasted Broccoli and Cauliflower
Total calories: 1,169*

Friday (9/29)
B: Feta eggs with zucchini
For: Leftover pumpkin and cheese with roasted vegetables and a green salad
D: Shrimp and andouille dinner

Total calories: 1,135*

Saturday (9/30)
B: Blueberry Cheese Breakfast Bowl (recipe x 4)
L: Stuffed pepper soup
D: Dinner out

Total calories: 517*

Sunday (10/1)
B: Banana bread recipe with 2 beaten eggs
L: Lemony Hearts of Palm Salad with Avocado and Shrimp Perfect in the Air Fryer
D: Meatloaf and brown gravy with instant mashed potatoes and garlic butter mushrooms

Total calories: 1,105*

*This is just a guide, women should eat about 1,500 calories per day. Here’s a helpful calculator to estimate your calorie needs. It leaves you wiggle room to add more food such as coffee, drinks, fruit, snacks, candy, wine, etc.
** The green salad contains 9 cups of mixed vegetables, 3 green onions, ¾ cup each of: tomatoes, carrots, cucumbers, chickpeas, and half a cup of light vinaigrette. Set aside two servings for lunch Thursday/Friday.

Featuring delicious, healthy, low fat, family-friendly recipes. At Skinnytaste, you’ll find healthy dishes that don’t sacrifice any of the flavor that can be found in their full-fat origins.

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