7 Day Wholesome Meal Plan (Oct 12-18)


Posted October 9, 2020 by Gina

A free 7-day, flexible weight loss meal plan with breakfast, lunch, dinner and a shopping list. All recipes contain calories and updated WW Smart Points.

7 day healthy meal plan

Autumn means pumpkin !!! Who loves pumpkin This girl here! From something warm like creamy pumpkin and ginger soup to a sweeter treat like my pumpkin butter, here you can read all of my fall recipes and share your favorites with me! Air fryer recipes are also popular this month. Let me know if I should add any more air fryer recipes to next week's menu.

Why should everyone have a meal plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead will help you stick to your goals!

About the menu

If you're new to my meal plans, I've shared these free, flexible 7-day healthy meal plans (you can see my previous meal plans here) which are meant to be a guide and give you plenty of wiggle room for you to add more groceries, coffee , Drinks, fruit, snacks, desserts, wine etc. or swap recipes for meals of your preference. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, clear grocery list that makes grocery shopping so much easier and less stressful. Save money and time. You'll eat out less, waste less food, and have everything you need to hand to keep up with what's happening.

If you're on Facebook join my deephealing Facebook community where everyone is sharing photos of the recipes they make. Here you can sign up. I love all the ideas that everyone is sharing! If you'd like to be added to the email list, sign up here so you don't miss a meal!

If you don't have the deephealing meal planner, now is a good time to organize one for 2020! There was a misprint last year, but now it's perfect! You can order it here!


Breakfast and lunch Monday through Friday are designed for 1 person, while dinner and all meals on Saturday and Sunday are for a family of 4. Some recipes have enough leftovers for two nights or lunch the next day. While we firmly believe that there is no one size fits all menu, we have done our best to develop something that will appeal to a wide range of people. Everything is Weight Watchers friendly. I've included the updated WW Blue SP for your convenience. You can swap out any recipes you want or just use them as inspiration!

The grocery list is comprehensive and contains everything you need to make all of the meals on the plan. I've even included brand recommendations for products that I love and use often. Check your cabinets as you will find that I use a lot of spices frequently so you may already have a lot of them.

And last but not least, this meal plan is flexible and realistic. There is a lot of Room for cocktails, healthy snacks, desserts and dinner. And if necessary, there are a few things you can postpone to make it work with your schedule. Please let me know if you use these plans. This helps me decide whether to keep sharing them.

MONDAY (10/12)
B: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and an orange (0B 0G 0P)
L: BLT with avocado (9B 9G 9P) and an apple (0B 0G 0P)
D: Red lentil soup with spinach * (1B 6G 1P) with 1 mini naan (4B 4G 4P)
Total: WW points 20B 28G 20P, calories 1,128 **

TUESDAY (13.10.)
B: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and a grapefruit (0B 0G 0P)
L: LEFTOVER red lentil soup with spinach (1B 6G 1P)
D: Shrimp Fajitas (recipe x 2) (4B 9G 4P) with quick and Cuban-style delicioso beans (1B 3G 1P)

Total: WW points 12B 27G 12P, calories 1,036 **

WEDNESDAY (October 14th)
B: Classic egg salad (3B 6G 3P) on 1 slice of wholemeal bread (3B 3G 3P) and a grapefruit (0B 0G 0P)
L: LEFTOVER red lentil soup with spinach (1B 6G 1P)
D: Pork chops with Dijon herb sauce (5B 5G 5P) and parmesan delicata squash (recipe x 2) (4B 4G 4P)

Total: WW points 16B 24G 16P, calories 1,003 **

THURSDAY (15.10.)
B: Strawberry Peanut Butter Smoothie Bowls (½ Recipe) (7B 7G 7P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Baked Chicken Legs with Brussels Sprouts and Sweet Potatoes (11B 11G 8P)
Total: WW points 21B 26G 18P, calories 1,090 **

FRIDAY (16.10.)
B: Strawberry and peanut butter smoothie bowls (½ recipe) (7B 7G 7P)
L: Chickpea and avocado salad (3B 8G 3P)
D: Sweet and spicy glazed salmon (1B 4G 1P) with fried Asian edamame rice (4B 5G 1P)
Total: WW points 15B 24G 12P, calories 907 **

SATURDAY (17.10.)
B: Healthy pumpkin and oatmeal shake (4B 4G 3P)
L: Quick Beef Chili (4B 6G 4P) with 2 tablespoons of grated cheddar (2B 2G 2P) and 1 tablespoon of lightly sour cream
(1B 1G 1P)

Total: WW points 11B 13G 10P, calories 484 **

SUNDAY (October 18th)
B: 2 eggs with the sunny side up (0B 4G 0P) with Sheet Pan Home Fries (5B 5G 2P)
L: BLT salad with avocado (5B 5G 5P)
D: Chicken Dal Curry (7B 9G 7P)

Total: WW points 17B 23G 14P, calories 1,042 **

* Freeze any extra leftovers that you / your family will not be eating.
** This is just a guide, women should aim for around 1500 calories per day. Here is a helpful calculator to help you estimate your calorie needs. I've left a lot of leeway for you to add more foods like coffee, drinks, fruit, snacks, dessert, wine, etc.

7-Day Healthy Meal Plan (October 12-18)

* Google Doc

Print shopping list

grocery list

To produce

  • 1 medium orange
  • 1 medium grapefruit
  • 1 medium apple (any variety)
  • 1 small banana
  • 2 medium lemons
  • 2 medium-sized limes
  • 1 small (5 ounce) and 1 medium (6 ounce) Hass avocado
  • 1 large garlic
  • 1 piece of fresh ginger
  • 1 small cucumber
  • 1 small and 3 medium red peppers
  • 1 medium green pepper
  • 1 to 3 Thai chilies (optional, for Dal)
  • 1 ¼ pound baby red potatoes
  • 1 pound (2 medium) sweet potatoes
  • 2 medium delicata squashes (about 1 pound each)
  • 1 pound Brussels sprouts
  • 1 small bunch of carrots
  • 2 medium spring onions
  • 1 small bundle of baby spinach
  • 2 medium-sized romaine lettuce
  • 2 large bunches of fresh coriander
  • 1 medium fresh Italian parsley
  • 1 small bunch / container of fresh chives
  • 1 small bundle of fresh thyme
  • 1 ripe tomato
  • 4 Roma tomatoes
  • 1 dry pint of cherry or grape tomato
  • 1 small red onion
  • 2 small and 5 medium yellow onions

Meat, poultry and fish

  • 1 packet of bacon in the middle
  • 1½ pounds of peeled and deveined shrimp
  • 22 ounce (4) bone-in pork chops
  • 4 ¼ pound (12) chicken thighs on the bone
  • 1 pound (4) wild salmon fillets
  • 1 pound 93% lean ground beef

Grains *

  • 1 loaf of sliced ​​wholemeal bread
  • 1 pack of mini naan
  • 1 pack of low-carb whole grain tortillas (such as La Tortilla Factory)
  • 1 packet of dry brown rice (or 3 cups pre-cooked)
  • 1 small pack of oatmeal

Spices and spices

  • Extra virgin olive oil
  • Rapeseed oil
  • Cooking spray
  • Olive Oil Spray (Or Get A Misto Oil Mister)
  • Kosher salt (I like diamond crystal)
  • Pepper mill (or fresh peppercorns)
  • Regular or light mayonnaise
  • paprika
  • turmeric
  • cumin
  • Chipotle chili powder
  • Chili powder
  • Bay leaves
  • oregano
  • Garlic powder
  • Red wine vinegar
  • Dijon mustard
  • Unfiltered apple cider vinegar
  • Reduced Sodium Soy Sauce *
  • Garlic powder
  • rosemary
  • Madras curry powder
  • Garam Masala
  • Ground ginger
  • cinnamon
  • Pure maple syrup
  • Sweet red chili sauce
  • sriracha sauce
  • Pumpkin pie spice

Dairy & Other Chilled Items

  • 1 18-pack large eggs
  • 1 small box of butter
  • 1 medium-fast fresh parmesan cheese
  • 1 liter of unsweetened almond milk or skimmed milk
  • 1 sachet (8 ounces) of grated cheddar cheese
  • 1 (8 ounce) tub of light sour cream

Potted and shaken

  • 1 (15 ounce) can of black beans
  • 1 (15 ounces) can reduce sodium black beans
  • 1 small glass of peanut or almond butter
  • 1 (10 oz) can of diced tomatoes with green chillies
  • 1 (15 ounce) can chickpeas
  • 1 (15 ounce) can pumpkin puree
  • 1 (8 oz) can of tomato sauce
  • 1 (32 ounce) PLUS 1 (48 ounce) carton of chicken broth


  • 1 small bag of strawberries
  • 1 small bag of peeled edamame

Other dry goods

  • 1 small pack of brown sugar (can under 3 tablespoons of maple syrup in pumpkin shake, if desired)
  • 1 bottle of Corona light (if desired, can underlay ¾ cup of reduced sodium beef broth in beef chili)
  • 1 packet of dry yellow peas
  • 1 pack of dry red or yellow lentils
  • Optional smoothie bowl toppings: almond flakes, chia seeds and / or flax seeds

* You can buy gluten-free if you wish

Print shopping list

Posted October 9, 2020 by Gina


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