7 Day Wholesome Meal Plan (Oct 5-11)


Posted October 3, 2020 by Gina

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

7 Day Healthy Meal Plan

The temperatures are getting cooler, the air is getting fresh – autumn is here! This is one of my favorite times of the year !! I love picking apples and making homemade apple butter and apple sauce and who doesn't love pumpkin !!? Check out my super easy pumpkin pie dip. Yum !! The deephealing Meal Prep Cookbook was also put on the NYT bestseller list again this week, thank you! If you'd like to order a signed copy, Barnes and Noble sells a signed copy!

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 as a guide and leave plenty of wiggle room for you to add more food, coffee , Drinks, fruit, snacks, desserts, wine, etc. or swap recipes for meals that you prefer. You can search for recipes by course in the index. You should aim for around 1500 calories * per day.

There is also a concise, organized shopping 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 on hand to keep up to date.

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 shares! 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've done our best to develop something that would 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, dessert 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 are using these plans. This helps me decide whether to keep sharing them.

MONDAY (10/5)
B: Egg, tomato and spring onion sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: Greek spiral cucumber salad with lemon and feta (7B 7G 7P)
D: Minestrone soup (2B 4G 2P) and 2 simple garlic knots (4B 5G 4P)

Total: WW Points 17B 22G 17P, Calories 907 #

TUESDAY (10/6)
B: Banana bread muffin in a cup (2B 2G 2P) and an orange (0B 0G 0P)
L: LEFTOVER minestrone soup (2B 4G 2P) with 6 biscuits (3B 3G 3P)
D: Chicken Taco Poblano Rice Bowls (8B 11G 3P)

Total: WW Points 15B 20G 10P, Calories 955 #

B: Egg, tomato and spring onion sandwich (4B 6G 4P) and a banana (0B 0G 0P)
L: LEFTOVER minestrone soup (2B 4G 2P) with 6 biscuits (3B 3G 3P)
D: Turkey Meatballs Spinach Tortellini Soup * (6B 6G 6P)

Total: WW points 15B 19G 15P, calories 899 #

THURSDAY (08.10.)
B: Banana bread muffin in a cup (2B 2G 2P) and an orange (0B 0G 0P)
L: LEFTOVER Turkey Meatball Tortellini Soup (6B 6G 6P) and 1 cup of grapes (0B 0G 0P)
D: Stuffed chicken breast with spinach and feta (½ recipe) (2B 3G 2P) with chopped feta salad (5B 5G 5P)

Total: WW Points 15B 16G 15P, Calories 808 #

FRIDAY (09.10.)
B: Greek yogurt with berries, nuts and honey (5B 8G 5P)
L: LEFTOVER Turkey Meatball Tortellini Soup (6B 6G 6P) and 1 cup of grapes (0B 0G 0P)
D: Lemon-Chilli-Shrimp-Avocado-Quinoa-Peel ** (8B 10G 4P)

Total: WW Points 19B 24G 15P, Calories 1.109 #

SATURDAY (10/10)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 2 teaspoons of whipped butter (2B 2G 2P) and 1 tablespoon
Maple Syrup (3B 3G 3P)
L: Tuna salad endive wraps (recipe x 2) (1B 2G 1P) and an apple (0B 0G 0P)

Total: WW points 12B 13G 12P, calories 566 #

SUNDAY (10/11)
B: Lemon Blueberry Sheet Pan Pancakes (6B 6G 6P) with 2 teaspoons of whipped butter (2B 2G 2P) and 1 tablespoon
Maple Syrup (3B 3G 3P)
L: Kale salad with quinoa and cranberries (7B 7G 5P)
D: Turkey Chilli Stuffed Acorn Squash (5B 5G 5P)

Total: WW Points 23B 23G 21P, Calories 858 #

# 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.

* Skip 2 servings of tortellini and add them to the soup when reheating for Thu / Fri lunch.

** Make an extra 1 cup of cooked quinoa for Sunday lunch.

* Google Doc

Print shopping list

grocery list

To produce

  • 3 medium-sized bananas
  • 2 medium oranges
  • 4 medium apples (any variety)
  • 4 medium lemons
  • 1 medium lime
  • 1 dry pint of fresh blueberries
  • ½ pound seedless grapes
  • 1 medium (6 ounce) Hass avocado
  • 1 medium English cucumber
  • 1 large head of garlic
  • 1 small shallot
  • 1 poblano pepper
  • 1 small green pepper
  • 1 medium zucchini
  • 2 medium acorn squash
  • 1 small head broccoli florets (you will need half a cup)
  • 1 medium bunch of celery
  • 1 small bunch of carrots
  • 1 medium spring onion
  • 1 bunch of Lacinato kale
  • 1 medium endive head
  • 1 (5 oz) bag / clamshell baby spinach
  • 2 medium-sized romaine lettuce
  • 1 small bundle / container of fresh oregano
  • 1 small bunch of fresh basil / container (can put 2 teaspoons of dried basil in minestrone if desired)
  • 1 small bunch / container of fresh dill
  • 1 small bunch / container of fresh rosemary (if desired, add 1 sprig of fresh oregano or a pinch of dried rosemary in minestrone)
  • 1 medium bunch of fresh coriander
  • 1 medium fresh Italian parsley
  • 1 medium Roma tomato
  • 1 medium ripe tomato
  • 1 dry pint of cherry or grape tomato
  • 1 small and 2 medium red onions
  • 1 small and 1 large yellow onion

Meat, poultry and fish

  • 1 ¼ pound (3) boneless and skinless chicken breasts
  • ¾ pound (4) boneless, skinless, thin chicken breast cutlets (can buy an additional 2 breasts and slice yourself if desired)
  • 1 ¾ pound of 93% lean ground turkey
  • 1 ¼ pounds (about 24) peeled and deveined jumbo shrimp

Grains *

  • 1 pack of 100 calorie sandwich rolls or deli thin flats
  • 1 small box of biscuits
  • 1 pack of seasoned wholemeal bread crumbs
  • 1 small pack of white wholemeal flour
  • 1 medium pack of all-purpose unbleached flour
  • 1 small pack of three-colored or red quinoa
  • 1 pack of small pasta (such as ditalini or elbow)
  • 1 packet of dry brown rice (or 3 cups pre-cooked)

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)
  • Light mayonnaise
  • Bay leaves
  • Vanilla extract
  • Garlic powder
  • cumin
  • Chili powder
  • paprika
  • oregano
  • Red wine vinegar
  • honey
  • Crushed red pepper flakes
  • Pure maple syrup
  • Bay leaves

Dairy & Miscellaneous Chilled Items

  • ½ dozen large eggs
  • 1 block of fresh feta cheese
  • 1 box of unsalted butter
  • 1 tub of whipped butter
  • 1 small tub of non-fat ricotta cheese
  • 1 sachet (8 ounces) of shredded hot cheddar cheese
  • 1 pint of 1% buttermilk
  • 1 pack of fresh spinach and cheese tortellini
  • 1 medium-fast fresh Parmigiano Reggiano (or Parmesan) cheese
  • 1 small tub of light sour cream (optional for chicken taco bowls. If desired, ¼ cup of Greek yoghurt can be placed underneath)
  • 1 (17.5 oz) tub of non-fat Greek yogurt (I like Fage or Stonyfield)

Potted and shaken

  • Pitted 1 small glass of Kalamata olives
  • 1 (15 ounce) can cannellini or white beans
  • 1 (28 ounce) can diced dainty tomato
  • 2 (32 ounce) PLUS 1 (48 ounce) cartons reduced the sodium chicken broth
  • 2 (5 ounce) cans of light tuna pieces in water
  • 1 (10 oz) can of RoTel Mild Tomatoes with Green Chilies
  • 1 (8 oz) can of tomato sauce


  • 1 packet of chopped spinach (5 ounces)
  • 1 small bag of corn kernels

Other dry goods

  • baking powder
  • Baking soda
  • 1 small pack of granulated sugar
  • Optional banana muffin add-ins: mini chocolate chips, sprinkles, chopped pecans, or hemp seeds
  • 1 packet of chopped walnuts
  • 1 small pack of sliced ​​almonds
  • 1 small pack of dried cranberries (if you buy from the large container, you will need ¼ cup)

* You can buy gluten-free if you wish

Print shopping list

Posted October 3, 2020 by Gina


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