{"id":41198,"date":"2026-10-11T08:26:39","date_gmt":"2026-10-11T08:26:39","guid":{"rendered":"https:\/\/demo4.dedicatedhost247.com\/news\/free-7-day-healthy-meal-plan-oct-12-18\/"},"modified":"2026-10-11T08:26:39","modified_gmt":"2026-10-11T08:26:39","slug":"free-7-day-healthy-meal-plan-oct-12-18","status":"publish","type":"post","link":"https:\/\/demo4.dedicatedhost247.com\/news\/free-7-day-healthy-meal-plan-oct-12-18\/","title":{"rendered":"Free 7 Day Healthy Meal Plan (Oct 12-18)"},"content":{"rendered":"


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This post may contain affiliate links. Read my disclosure policy<\/a>.<\/div>\n

A free 7-day, flexible\u00a0weight loss meal plan\u00a0including\u00a0breakfast<\/a>,\u00a0lunch<\/a>\u00a0and\u00a0dinner<\/a> ideas\u00a0and a shopping list.\u00a0All recipes\u00a0include macros and Weight Watchers<\/a> points.<\/p>\n

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\"Skinnytaste<\/a><\/div>\n

Free 7 Day Healthy Meal Plan (Oct 12-18)<\/h2>\n

There are many reasons to love October, and pumpkin<\/a> is definitely near the top of my list! Packed with beta-carotene, vitamin A, potassium, fiber, and antioxidants, pumpkin is a delicious and nutritious way to embrace the flavors of fall. Whether you\u2019re craving something sweet or savory, I have plenty of recipes to satisfy every palate! Cozy up with a bowl of Pumpkin Sage Soup<\/a> or try my hearty Beef Stew on Pumpkin<\/a>. For something sweet, my Pumpkin Pie Dip<\/a> is perfect for satisfying those fall cravings (and makes a statement served IN a small pumpkin), while this Pumpkin Bread<\/a> makes a delicious light breakfast or wholesome snack. <\/p>\n

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If you\u2019re new to my meal plans, I\u2019ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans<\/a> here) that are meant as a guide, with plenty of wiggle room<\/strong> for you to add more food<\/strong>, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes<\/a> by course in the index<\/a>. Depending on your goals, you should aim for at least 1500 calories* per day. There\u2019s no one size fits all, this will range by your goals, your age, weight, etc.<\/p>\n

There\u2019s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You\u2019ll dine out less often, waste less food and you\u2019ll have everything you need on hand to help keep you on track.<\/p>\n

Lastly, if you\u2019re on Facebook join my Skinnytaste Facebook Community<\/a> where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\n

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Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n
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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 starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!<\/p>\n<\/div>\n<\/div>\n

\"Skinnytaste<\/figure>\n

Buy the Skinnytaste meal planner here:<\/h2>\n
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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<\/a>\u00a0by signing up for Relish+ (get a 14-day free trial here!<\/a>)<\/p>\n<\/div>\n<\/div>\n

Meal Plan:<\/h2>\n

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. The grocery list is comprehensive and includes everything you need to make all meals on the plan.<\/p>\n

MONDAY (10\/12)<\/strong>
B: Avocado Toast with Egg<\/a>
L: Cranberry Chicken Salad on Apple Slices<\/a> (recipe x 2)
D: Creamy Pesto Pasta<\/a> and Parmesan Zucchini<\/a><\/p>\n

Total Calories: 1,116*<\/p>\n

TUESDAY (10\/13)<\/strong>
B: Air Fryer Breakfast Banana Split<\/a>
L: Cranberry Chicken Salad on Apple Slices<\/a>
D: Chicken Smash Tacos with Creamy Jalapeno Sauce<\/a> with Cilantro Lime Cauliflower Rice<\/a><\/p>\n

Total Calories: 1,232*<\/p>\n

WEDNESDAY (10\/14)<\/strong>
B: High Protein Zucchini Omelet for One<\/a>
L: Cranberry Chicken Salad on Apple Slices<\/a>
D: Instant Pot Spanish Garbanzo Stew<\/a><\/p>\n

Total Calories: 1,125*<\/p>\n

THURSDAY (10\/15)<\/strong>
B: Air Fryer Breakfast Banana Split<\/a>
L: LEFTOVER Instant Pot Spanish Garbanzo Stew<\/a>
D: Sheet Pan Meatballs with Chickpeas, Cauliflower and Butternut Squash<\/a><\/p>\n

Total Calories: 1,179*<\/p>\n

FRIDAY (10\/16)<\/strong>
B: Avocado Toast with Egg<\/a>
L: LEFTOVER Instant Pot Spanish Garbanzo Stew<\/a>
D: Teriyaki Salmon Bowl<\/a> (recipe x 2)<\/p>\n

Total Calories: 1,123*<\/p>\n

SATURDAY (10\/17)<\/strong>
B: Pumpkin Pancake Muffins<\/a>
L: Slow Cooker Chicken and Lentil Soup<\/a>
D: DINNER OUT<\/p>\n

Total Calories: 594*<\/p>\n

SUNDAY (10\/18)<\/strong>
B: Savory Steel Cut Oats<\/a> (recipe x 4)
L: LEFTOVER Slow Cooker Chicken and Lentil Soup<\/a>
D: Bacon-Wrapped Pork Tenderloin<\/a> and Raw Shredded Brussels Sprouts with Lemon and Oil<\/a><\/p>\n

Total Calories: 1,104*<\/p>\n

*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate your calorie needs<\/a>. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.<\/p>\n

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*Google doc<\/a><\/p>\n

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